health perspectives - january 2013
DESCRIPTION
Health Perspectives - January 2013TRANSCRIPT
HealthPerspectiveCopyright 2013 The Valley News & The Herald-Journal
January 2013
Finding Timeto exercise can be doneEssential element of ahealthy lifestyle p. 8
HolidaydetoxUndo yourindulgences p. 15
FFLLU ALEU ALERRT!T!
7 naturalways
to avoid it
Naughty foodsmade niceGuilt-free burgers, pizza,cupcakes & more (recipes, p. 3)
2
Business Directory
Nodaway FamilyChiropractic, P.C.
Dr. Rosanne R. Cavin D.C.121 E Stuart StreetClarinda, IA 51632Ph. (712) 542-4040Fax (712) 542-4020
www.nodawayfamilychiro.com
Where calmness, health & wellness meet healing hands
1301
31-4
9384
Bedford Nursing& Rehab Center
Home with a HeartProviding Health and Convalescent
Care Needs for the Elderly1005 Pearl Street • 712-523-2161
Not for Profit 130131-49396
1301
31-4
8645
Make an appointment or come byto see us on Jack Foster Drive
on the SMC Campus!
712.246.7325
PERSONAL TRAINING PROGRAM!A personalized exercise program designed to achieveyour goals and make healthy lifestyle changes.
Program Hours Program FeesMonday - Thursday Initial 4 months:5:30 a.m. - 7:00 p.m. $50.00/monthFri. 5:30 a.m. - 6:00 p.m. Every month thereafter:Sat. 7:00 a.m. -10:00 a.m. $30.00/month
To help keep you and your family exercising we offeradditional family discounts. After 4 months, you willreceive a $5.00 discount for additional dependents liv-ing in the same household and joining the program.All therapy patients progressing into the WellnessCenter Personal Training Program will receive theirthird month free.
SMC Wellness Center
GET IN, GET OUT, GET FITA self-guided exercise program that will provideyou with a standard exercise program, access to allpersonal training equipment, and an on-site certi-fied trainer.
Program Hours Program FeesTuesdays & Thursdays $15.00/month12:00 p.m. - 4:00 p.m.& Saturday 7:00 a.m. - 10:00 a.m.
Audiology & Hearing Instruments . . . . . . . . . . . .Pg3
Bedford Nursing & Rehab Center . . . . . . . . . . . . .Pg2
Clarinda Regional Health Center (Resolutions) .Pg11
Clarinda Regional Health Center (Surgical) . . . .Pg11
Clarinda Regional Health Center (Lymphedema)Pg14
Clarinda Regional Health Center (Emergency) .Pg16
Clarinda Regional Health Center (Specialty) . . .Pg19
Community Fitness Center . . . . . . . . . . . . . . . . . .Pg8
Fitness 1st . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg14
George Jay Drug Co . . . . . . . . . . . . . . . . . . . . . .Pg12
Goldenrod Manor . . . . . . . . . . . . . . . . . . . . . . . .Pg16
Miller Orthopedic . . . . . . . . . . . . . . . . . . . . . . . . .Pg5
Montgomery County Memorial Hospital . . . . . .Pg12
New Moon Inner Pease Massage . . . . . . . . . . . .Pg18
Nodaway Family Chiropractic, P.C. . . . . . . . . . . .Pg2
Nordland Insurance Agency, Inc. . . . . . . . . . . . .Pg14
Shenandoah Medical Center (Dr. Alt) . . . . . . . . . .Pg5
Shenandoah Medical Center (Wellness Center) . .Pg2
Shenandoah Medical Center (Professionals) . . . .Pg7
Shenandoah Medical Center (Our Story) . . . . . . .Pg7
Shenandoah Medical Center (Lucas) . . . . . . . . .Pg10
Shenandoah Medical Center (Carpal Tunnel) . . .Pg10
Shenandoah Medical Center (Physician Clinic) .Pg20
St. Francis Hospital & Health Services . . . . . . . .Pg17
Southwest Orthodontic Assoc. P.C. . . . . . . . . . . .Pg18
The Ambassador Health System|Sidney . . . . . . .Pg17
Thurman’s Bike and Sport . . . . . . . . . . . . . . . . .Pg13
Westridge Quality Care & Rehab . . . . . . . . . . . .Pg14
Wilson Insurance Agency . . . . . . . . . . . . . . . . . .Pg18
114 W, Main Suite B, Clarinda712-542-2181
617 W. Sheridan Ave., Shenandoah712-246-3097
3
Michael Kent Webb
130131-48649
Offices In:The ASI Advantage• Guaranteed Lowest Pricing
All ManufacturersNewest Technology
• Free Lifetime ServicesExtended Full Warranty
• Testing by AudiologistMichael Kent Webb, Hearing Aid Specialist,AuD ExternAbby Couse, MA CCC-A
• Professional Local OfficesFull ServiceDaily Office Hours
PROFESSIONAL CHOICE FOR BETTER HEARING
Council Bluffs421 E. Broadway
Suite B(712) 322-1885
Shenandoah115 South Elm(712) 246-3150
Clarinda110 W. Washington
(712) 542-5831
Glenwood14 N. Walnut
(800) 458-4413
Red Oak1010 A. Broadway
(712) 623-4802
The Traveling Red Dressis ComingYour Way
“Sisterhood of the Traveling Red Dress” is back to spreadthe message about women and heart disease, marking its fifthyear.
The vision of the event is that the “Red Dress” spreads themessage while traveling from place to place that heart dis-ease is the number one killer of women The hope is whenwomen see it and learn about the risk factors they willbecome part of the “Sisterhood” and tell other women. Theconcept for this event comes from the American HeartAssociation’s ‘Go Red for Women Day.’ This year marks the10th year that people have been encouraged to wear red forpublic awareness. February 1 is this year’s National WearRed Day.
Free People From Tobacco sponsors the event within thefour counties they cover; Fremont, Montgomery, Page, andTaylor Counties. According to the American HeartAssociation, smoking is a woman’s single most preventablerisk factor for heart disease.
One of the unique features of the “Sisterhood of theTraveling Red Dress” is there are eight red dresses. Towardthe end of the month, the red dresses will be traveling aroundClarinda, Red Oak, Shenandoah, Lenox, Bedford andFremont County. You will see a red dress displayed on amannequin with a sash that says “Sisterhood of the TravelingRed Dress.” The display board lists the main risk factors.
Materials such as a family history tree and what’s your riskchecklist accompany the display. Look for red dresses atsuch places as Southwest Iowa Families in Clarinda, MichaelFoods in Lenox, Courthouse in Bedford, and Page CountyPublic Health in Shenandoah.
“There are so many myths about heart disease and ourhope with the display is that some of those myths can cometo light,” says Brandy Powers, Tobacco PreventionCoordinator for Free People From Tobacco.
According to the Go Red For Women web site, smokingcauses 30 percent of all heart disease and strokes. Those whodo not use tobacco and already have high bloodpressure/cholesterol, have an even greater chance of develop-ing heart disease due to secondhand smoke exposure. Powersstates, “We need to become a health advocate for ourselvesand for our communities as well.”
It is important for women to recognize symptoms of aheart attack and act on them. Quitting smoking is onelifestyle change that will help reduce the risk of heart diseaseeven in someone who has smoked for years. For informationon quitting, Quitline Iowa offers free, confidential, counsel-ing. Their number is 1-800-QUIT-NOW or 1-800-784-8669.
For more information on Go Red for Women you can goto: www.goredforwomen.org, or you can contact BrandyPowers with Free People From Tobacco at 712-246-2332.
4
Guilt-freeSICILIAN TURKEY
BURGER
Capers give theseburgers zing and can-cer protection, too:They help preventthe formation of car-cinogens that canoccur when meat getscharred.
INGREDIENTS
1 lb lean ground turkey 3 tablespoons tomatopaste 3 tablespoons currants 2 tablespoons capers 1/2 teaspoon driedbasil 1/2 teaspoon crushedfennel seeds 1/2 teaspoon salt Vegetable oil cookingspray 1/2 cup gratedParmesan 4 ciabatta rolls, split 4 teaspoons balsamicvinegar Sliced tomato (option-al)
PREPARATION
1. In a bowl, mix turkey,tomato paste, currants,capers, basil, fennelseeds and salt. Formturkey mixture into four3/4-inch-thick patties.Coat a grill rack or grillpan with cookingspray. Grill patties overmedium-high heat untilunderside is wellbrowned, about 7 min-utes; flip and cook 5minutes more. Topeach patty with 2 tbspParmesan; close lid orcover pan. Cook untilinternal temperaturereaches 165°, about 2minutes. Brush bottomof each roll with 1 tspvinegar; top with 1burger, tomato, ifdesired, and other halfof roll.
The skinny 421 caloriesper serving, 13 g fat (4 gsaturated), 42 g carbs,2 g fiber, 34 g protein
Gluten & Guilt-freePIZZA
INGREDIENTS•1/3 Cup CoconutFlour •1/3 Cup FlaxseedMeal •2 Tbsp Almond MealFlour •2 Eggs •2 Egg Whites •1 tsp Coconut oil •Grated AlmondCheeseor any cheese that youprefer •Can of your favoritemarinara sauce •Oregano to taste •Sea Salt to taste •Basil to taste •Garlic Powder •Spinach (optional)
INSTRUCTIONS
CRUST - Preheat ovento 450. Put Coconut oilon pan to prevent thepizza from sticking. Mixthe dry ingredients withspices into a mediumbowl. Add in eggs andwhites and blend witha fork. Continue to stirwith a fork until the
flours glue together.After they start to cometogether, use yourhands to knead thedough into a ball.Once firm, knead theball onto your pan.Cook for 5-8 minutes, oruntil the edges areslightly golden.
TOPPINGS - Top thepizza with marinarasauce, extra oregano,garlic, spinach, or top-pings of choice. Setoven to broil. Placepizza into the broiler for2-5 minutes, or untildesired doneness isreached.
Guilt-freeVANILLA CUPCAKES
INGREDIENTS
1 tub fat-free whippedtopping1.5 oz box fat-free,sugar-free instant vanil-la pudding mix1 box vanilla cake mix1 1/2 tsp baking pow-
der1 tsp vanilla extract1 12 oz. can dietcream soda (youcould also use dietlemon-lime)1 cup liquid egg whites(or about 8 raw eggwhites)Sprinkles of yourchoice.
INSTRUCTIONS
FOR FROSTING: Mix thewhipped topping and3 Tbs of the puddingmix until smooth. Pop itin the fridge until readyto frost your cupcakes.
FOR CAKE: Mix thecake mix, baking pow-der and remainingpuddingmix and stiruntil free from lumps.Add the soda andvanilla extract, whiskuntil smooth. In a sepa-rate bowl, beat eggwhites with an electricmixer until fluffy (about2 minutes). Gently foldegg whites into batter.Line 18 cups in 2 12 cupmuffin pans. Evenly dis-tirbute better betweenthe 18 cups. Yes... youonly need 18 cups!They will be VERY full...this is okay! Bake 15 - 17minutes, or until tooth-pick inserted into themiddle comes out fairlyclean. Allow to coolcompletely. Oncecooled, top evenly withfrosting and 1 tsp ofsprinkles.
5
1301
31-4
8646
Dr. Suzanne Alt, DO, has joined the staff ofgreat full time care providers in the ShenandoahPhysicians Clinic. Dr Alt specializes in PainManagement, Family Practice andAnesthesiology. Dr. Alt has established a PainManagement Clinic at the Shenandoah MedicalCenter and is now excepting patients for bothfamily practice and pain management. For allyour healthcare needs, including those aches andpains you have been living with that seem tohamper your life style.
Contact 712-623-7400 for your appointmentwith Dr. Alt and find out how you can enjoy lifewith less or no pain at all.
“Care You Can Count On”300 Pershing • Shenandoah, Iowa 51601
712-246-1230www.shenandoahmedcenter.com
WELCOME DR. SUZANNE ALT, DO
By KENT DINNEBIERStaff Writer
Eating healthier does not have to come atthe cost of sacrificing flavor.
“The thing I hear the most is, ‘if it tastesgood, spit it out.’ I think people have thisthought that healthy food isn’t always thattasty. Sometimes people have the miscon-ception that healthy food is really expensiveand doesn’t taste all that good,” CindyEivins, the registered licensed dietician atClarinda Regional Health Center, said.
A healthy diet plays a significant role in aperson's overall health. Without a healthydiet, men and women are more susceptibleto disease and other potentially harmful ail-ments.
But when many people think of a healthydiet, a lack of flavor is often one of the firstthings to come to mind. That's a commonmisconception, as a diet that's healthy andfull of nutrients can simultaneously be fla-vorful.
In fact, Eivins said there are several easysteps people can take in order to enjoy theirfavorite dishes in a way that make themmuch healthier. Often, making a few minoralterations to a recipe is all it takes to turnthe dish from high-risk to healthy.
The first way to do this is to trim the fat.No one wants to eat fat, but fat is not entire-ly bad for a person. Fat can help the bodyabsorb vitamins A, D, E and K, and replac-ing fat with something like carbohydratesdecreases how much these valuable vita-mins are absorbed. In addition, dietary fatreleases chemicals in the brain that makepeople feel full, reducing the likelihood thatyou will overeat.
Those are just a few of the benefits ofdietary fat, which is an essential element of
a healthy diet. But overconsumption ofdietary fat can be dangerous, and many peo-ple simply need to trim some fat from theirdiets. One way to do that is to reduce howmuch butter, shortening is used when cook-ing. For some recipes, the suggested por-tions of such ingredients may be cut by halfwithout replacing them.
However, in items such as baked goods,these items may have to be replaced.Therefore, Eivins suggests finding an alter-native to high-fat items and only using halfof the high-fat item listed in the originalrecipe.
“You can use apple sauce, mashedbananas and puréed prunes to replace halfthe amount of fat that is in something. Youcan also replace some of the saturated fatswith healthier omega-3 fats. I’ve used flaxseed which adds extra fiber and it also hassome natural fat to it,” Eivins said.
Another simple option is to replace a lowfiber item with a high fiber item. Examplesof this would be using whole-wheat orwhole-grain pasta instead of enriched pastaor using brown rice instead of white rice.
“Just minor changes like this can increasethe fiber content and make it healthier,”Eivins said.
Meanwhile, using fat-free milk instead ofwhole milk reduces the amount of fat intakeby nearly eight grams per cup. Similarly,Eivins said cottage cheese is a good optionto replace sour cream in many recipes.
Eivins said she also speaks with herpatients about the importance of reducingthe density of foods. Macaroni and cheeseis common dish that demonstrates howusing low fat items can significantly reducethe number of calories in a meal. A typical
Enjoy a healthy meal
see MEAL, Page 7
6
By KENT DINNEBIERStaff Writer
One of the best medicines for people suf-fering from arthritis is exercise.
Although arthritis can make physicalactivity more difficult, Peggy Marriott,manager of the physical therapy departmentat Clarinda Regional Health Center, saidexercise is an important part of stayinghealthy for men and women with arthritis.Even moderate physical activity canstrengthen bones and muscles and increasejoint flexibility, making it easier for arthri-tis sufferers to perform daily tasks.
“There are a lot of people with arthritis,especially rheumatoid arthritis, that don’texercise because theythink it’s going to hurttoo much, when actuallyjoint protection and a lit-tle bit of exercise wouldmake a big difference,”Marriott said. “The exer-cises reduce pain, fatigueand stress. Even thoughit hurts to do it, you stillneed to participate in theactivity because if youstop you get stiffer andsorer.”
The American Collegeof Rheumatology recom-mends that people suffer-ing from hip and kneeosteoarthritis participate in three basictypes of exercise on a regular basis. Thoseexercises consist of cardiovascular low-impact aerobic exercises, resistance land-based exercises and aquatic exercises.
When seeing a new patient sufferingfrom arthritis, Marriott said her departmentperforms an initial evaluation to determinethe pain level, range of motion, flexibilityand strength the individual has. Based onthose results, a specific exercise program isdeveloped focusing on three different typesof exercises.
“We work around those factors, so it is
very individualized for every person thatcomes in,” Marriott said.
Cardiovascular exercises like walking,dancing, swimming and bicycling areamong the most enjoyable forms of exer-cise for many people. They make the heart,lungs, blood vessels and muscles workmore efficiently while improvingendurance and strengthening bones.
“Running and those kinds of activitiesactually causes more damage to the jointsbecause of the pounding,” Marriott said.“Losing weight can also be helpful becausethe extra weight puts pressure on thejoints.”
Initially, cardiovascular exercises mightbe difficult for arthritis sufferers who have
not exercised in a while.However, people cangradually build toward 30minutes of cardiovascularexercise three to fourtimes per week. As theirendurance increases, peo-ple often become morecommitted to their exer-cise routine.
“Arthritis is not a dis-ease that goes away, sothey have to keep up withit. They will feel betterand do better in their gen-eral life if they keepactive,” Marriott said.
Like the cardiovascularexercises, the resistance and aquatic exer-cises improve the overall strength of anindividual. This in turn reduces the stress onthe joints and makes the muscles morecapable of absorbing shock which can pre-vent injuries to the joints.
Isometric strengthening exercises tightenthe muscles without moving the joints,while isotonic strengthening exercisesstrengthen the muscles by moving thejoints.
The Arthritis Foundation recommendsperforming strengthening exercises everyother day and always in conjunction with
flexibility exercises, which can be per-formed before and after strengthening exer-cises. Flexibility exercises, which are oftenreferred to as range-of-motion exercises,help the body warm up for more strenuousexercise. Once a person is comfortabledoing at least 15 continuous minutes offlexibility exercises, they are likely ready toadd strengthening and cardiovascular exer-cises to your routine.
Since arthritis makes it difficult for peo-ple to tolerate exercise, Marriott said theLied Center in Clarinda has become a valu-able part of the conditioning program thephysical therapy department can offer.
“Somebody that does not tolerate doinganything on land, if they are willing to, weusually go down to the Lied Center andwalk in the water and do some exercises,”Marriott said. “The pool is less painfulbecause it takes pressure off the joints. Andyou are usually better off in a little bitwarmer water. They say 83 degrees or upbecause the cold water makes the jointsache while the warm water loosens themup.”
More information on exercising for peo-ple with arthritis can be found atwww.arthritis.org orwww.arthritistoday.org.
Exercise is bestarthritis medicine
Exercise isknown tohavebenefits forpeople witharthritis.
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7
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: 712-542-4221
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February, 2013 Specialty Clinic Schedule
PROFESSIONALS YOU CAN TRUST
“Care You Can Count On”
Brett Kettelhut MD
Haysam Akkad MD
Atul Ramachandran MD
Eric Van De Graff MD
James Shehan MD
David Sjulin MD
Stuart Oxford MD
Tyron Alli MD
Scott Goodman MD
John Hain MD
Keith Lodhia MD
David Goldner MD
Jennifer Fillaus MD
Susan Kambhu MD
John Okerbloom MD
Michael Halsted, MD
Kathryn Hodges, MD
Michael Morrison MD
Stephen Goebel MD
Steven Hagan MD
Dr. Brian Rarick - Call for dates
Dr. Gernon Longo MD
Dr. David Vogel MD
Women’s CenterOB/GYN712-246-7405Dr. King, MD, FACOG,FACSSharon Johnson, ARNP
Surgery712-246-7240Dr. Subir Ray, MD, FACS
Family PracticeShenandoah 246-1000Sidney 374-6005Essex 379-7040Dr. John Bowery, DOConnie Holmes, ARNP
Neurology800-870-0078
Wound Care712-246-7263Deb Hillman, BSN, CWCN
Mental Health712-246-7390300 Park AvenueRose Walter, ARNPJan Wilson, LMHC
Childbith Class & BreastfeedingClasses712-246-7405
Diabetes Classes712-246-7279SMC Wellness CenterKay Wing, RD, LD, CDE
130131-50044712-246-7240
Shenandoah Outpatient Clinic
1 Jack Foster Drive
Shenandoah, IA 51601
MEALContinued from Page 5
cup of macaroni and cheese has 540 calo-ries. However, those calories can bereduced to 315 by using non-fat milk, trans-fat free margarine and adding vegetableslike spinach or diced tomatoes.
By the same token, scaling back theamount of meat or chicken used for themain dish and making up for it with addi-tional vegetables reduces the caloric and fatintake of the meal while adding more vita-mins and minerals.
Meanwhile, Eivins said changing themethod of preparing foods can also make ameal much healthier. Frying foods or cook-ing with fat, oil or salt is not the healthiestway to prepare a meal.
Instead, Eivins said braising, broiling,grilling or steaming foods can be just as fla-vorful as frying a dish or cooking it in oil.When recipes call for basting foods in oil ordrippings, forgo these unhealthy optionsand baste foods in vegetable juice or fat-free broth instead.
“I also don’t think people understand howto use spices well enough. We grew upusing salt and pepper and that was about it.Don’t be afraid to experiment with different
things like using more garlic, using cilantroand oregano,” Eivins said. “Cinnamon isalso a natural sweetener. You can add cinna-mon and cut back on the sugar in recipesand it may taste almost as sweet as it didoriginally. Cinnamon is also thought to helpcontrol blood sugars.”
Another downside to only using salt andpepper for seasoning is that salt causes peo-ple with diseases to retain fluids. Eivins saida typical American diet contains between3,000 to 4,000 milligrams of salt. However,the recommended daily amount of salt isonly 1,500 milligrams.
“A lot of the salt we eat is already in foodwhen we buy it. Anything that is easy to eatand prepared is going to have a lot of salt.Approximately 70 percent of our salt intakeis already in the food before we ever put iton the table, so we really shouldn’t add foodsalt to anything,” Eivins said.
Finally, using nonstick cookware doesnot require the use oil or butter to keepfoods from sticking to the pan. This reducesthe amount of fat and calories consumed,and people likely will not notice a differ-ence with regards to flavor.
“Healthy eating can be fun and tasty. Ithink we get in a rut, but your tastes changeas you get older,” Eivins said.
• Our Story •
300 Pershing • Shenandoah, Iowa 51601712-246-1230
www.shenandoahmedcenter.com“Care You Can Count On” 13
0131
-486
44
Our new year at Shenandoah Medical Center began with the addition of five physicianpractices on January 2. The staff has done a wonderful job of adapting to new processes– the greatest challenges involving technology. We would like our patients and communityto know how much we appreciate their patience with us, as the clinic has also experienceda heavy call volume and requests for visits due to flu and respiratory illness.
As many of you know, we opened the expanded clinic without one of our very dedicatedand beloved physicians, Dr. Weddle. We honored him in December with a retirement
celebration, and wish him the very best as he enjoys a well-deserved retirement. This week we are welcoming a new face to the clinic and hospital: Dr. Suzanne Alt.
Double boarded in Family Practice and Anesthesiology, Dr. Alt’s primary interest is inestablishing a Pain Clinic, but she will also see family practice patients.
Within the very near future Shenandoah Medical Center is poised to unveil a new website. This improved website is not only more user friendly with updated information
about our services and providers, but also has the platform that will enable additionalinteractive capabilities – such as on-line bill paying and other patient communication thata number of our patients have been requesting.
The year ahead is filled with endless possibilities. We are visiting with a number ofpotential providers and planning for continued improvements in technology and processes.What that means to patients is improvements in quality, safety and convenience all to con-tinue to provide “Care you can count on”.
Karen Cole, CEO, Shenandoah Medical Center
8
Exercise is an essential element of ahealthy lifestyle. When coupled with ahealthy diet, exercise puts men and womenon a path toward optimal health whilereducing risk for a host of ailments, some ofwhich can be deadly.
But many people find they simply don'thave the time to exercise regularly.Commitments to career and family can bedemanding and time-consuming, and exer-cise is often a casualty of a hectic schedule.
Erika Henke, a personal trainer inClarinda, said there are ways to figure outwhen a person can find time to exercise.
“I’ll talk with a person and get a feel fortheir schedule. I ask them when they settime aside for themselves. Most say theynever do. That’s the bigger problem,” shesaid.
But that does not mean people can’t exer-cise.
“It’s not where they can find the time, buthow much of getting exercise is a priority,”she said.
The chances to at least get started withexercise are closer than those people think.
“It’s as simple as doing active things withyour kids, like riding bikes or walking thedog. People need to map out their entireday. What do you do when you have freetime,” she said.
Common answers are reading books orwatching television.
“Those times can be a brisk, 10-minutewalk. Rather than watch a TV show, canyou purchase an exercise DVD to do a 10-minute program? The more active you get,the more your body likes it and craves it,”she said.
Henke said those DVDs vary. Some arefor the people who want a simple, easy startto get into an exercise routine. Others are
more intense. “Find one that fits you,” she said. “If it
doesn’t fit your personality, you won’t likeit. It’s important to find something thatmeshes with your personality and is some-thing you want to do.”
Though getting to the gym every day oreven making use of exercise equipment athome on a daily basis may not be feasible,that doesn't mean people still can't findways to incorporate a little exercise intotheir daily routines. The following are a fewsimple ways to fit more exercise into yourday no matter how busy you may be.
Avoid the elevator, and attack the stairs.The elevator may be inviting, but it's alsosomewhat of an enabler. Instead of takingthe elevator up to your office each day, takethe stairs, and take them with more gustothan you're used to. Rather than taking onestep at a time, take the stairs two by two,lifting your legs high as you scale each pairof steps. This helps build your leg musclesand makes the daily climb up the staircase alittle more strenuous.
Turn TV time into treadmill time.Watching a little television at night is howmany people relax and unwind, but it can bea great time to squeeze in some daily exer-cise as well.
Opinions as to what's the best time of dayto exercise vary, and no definitive studyexists to suggest one time of day is betterthan another. People who like to relax witha little television time at night should makethe most of that time by hitting the tread-mill, elliptical machine or exercise bikeinstead of just plopping down on the couch.
Add a television to your home's exerciseroom or purchase a gym membership wherethe cardiovascular machines are connectedto televisions. You will still get to enjoyyour favorite shows while simultaneouslygetting the benefit of exercise.
Park far away when shopping. It's tempt-ing and almost human nature to hunt for theparking spot closest to the door when shop-ping at the mall or even the grocery store.But for those who want to include moreexercise in their daily routines, parking faraway from the entrance to your favoritestore is a great way to incorporate morewalking into your life.
Walking is a simple yet effective cardio-vascular exercise, one that the Mayo Clinicnotes can lower your blood pressure andmanage your weight while lowering yourlow-density lipoprotein, which is common-ly referred to as "bad" cholesterol. In fact,research has indicated that regular, briskwalking can be just as effective at loweringa person's risk of heart attack as more vig-orous exercise, including jogging. Whenparking far away from the entrance, justmake sure you park in a well-lit area whereothers can easily see or hear you.
No matter what the exercise routine is,make sure there is accountability.
“There are three pieces to success. It’snot just the exercise. You also need to getnutrition and eating habits under controland accountability. We need to be motivat-ed and continue the program. You needsomeone who is going to push you to do itand you are going to push them,” Henkesaid.
• OPEN 24/7• CARDIO• CIRCUIT TRAINING• FREE WEIGHTS • CORE TRAINING• SPINNERS• TV’s & STEREO • SECURITY CAMERAS• STATE OF THE ART
LIFE-FITNESS ANDHAMMER-STRENGTH EQUIPMENT!!!!
COMMUNITYFITNESS CENTER
Located at 113 N. Elm St. • Shenandoah, IAFor membership information, contact
City Hall at 246-1213 or the Parks and Recreation office at 246-3409
Come join the Fitness explosion at theShenanodoah Community Fitness Center
1301
31-4
8179
COMMUNITYFITNESS CENTER
Monthly membership:$15/month for adults 18 years old and over
$10/month for 7th grade to 17 yrs old(minors must be accompanied by adult)
Zumbais
Here!
Finding the timeto exercise canbe done!
9
CROSSWORDPUZZLE
Across
6. Healthy living involves keeping ______________ (moving about)10. Bran Flakes and Muesli are healthy examples of this12. Most people buy their food here.14. A type of food - _____________ C is found in Oranges15. David Beckham’s favorite type of exercise16. Rumor has it that these help you see in the dark17. It is important that you eat a _____________ diet
Down
1. Oranges, Apples and Bananas are types of _____________2. You should do plenty of this to keep healthy3. Type of bread - better for you than White4. The ______________ system is the part of your body that breaksdown food5. Your body needs lots of this to keep going7. The exercise that you do on a bike8. Drink with lots of calcium9. Pumps the blood around your body11. This type of food is very good for you - ex. broccoli, potato13. It’s red and round, but people argue whether its a fruit orvegetable
10
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Lucas performs life-saving CPR Shenandoah Ambulance Service (SAS) has added the 2nd Lucas Chest Compression SystemLucas device to use during those critical first minutes. The Lucas Chest Compression System–aportable device that does automatic CPR compressions–is like having an extra set of hands whenperforming CPR on a patient who is in cardiac arrest. Lucas enables hands-free compressions,allowing responders to provide other lifesaving therapies such as ventilations, medication, anddefibrillation and to think ahead in planning the patient’s care.
Lucas makes it easier to transport a patient without interrupt-ing CPR by providing sustained, effective circulation duringpatient transport in both out-of-hospital and in-hospital situa-tions. Any kind of delay or interruption is detrimental to thepatient. A steady supply of oxygen to the heart and brain arenecessary to sustain life and avoid neurological damage.Lucas decreases and/or eliminates unnecessary interruptions.Lucas makes effective CPR possible from the field to the hos-pital and reduces the impact of extenuating circumstances onthe interruption and quality of chest compressions, such astransport conditions, rescuer fatigue and rescuer experiencelevel.
Furthermore, using the Lucas device enhances the safety ofboth the patient and care provider by securing the patient’s arms before transport and enablingrescuers to sit, wearing seatbelts during transport, rather than standing to provide compressions ina moving vehicle.
“Since we started using the new device, theambulance squad has given many patients asecond chance at life by getting their heartbeating on its own again,” says John Baxter,SAS Director. “This and other equipment ispart of our exceptional patient care.”
SHENANDOAHMEDICAL CENTER300 Pershing Avenue
Shenandoah, IA 51601 • 712-246-1230www.shenandoahmedcenter.com
Lucas device performs life-savingCPR compressions
We’ve all seen the movie scenes where aman gasps, clutches his chest and falls tothe ground. In reality, a heart attack victimcould easily be a woman, and the scene maynot be that dramatic.
“Although men and women can experi-ence chest pressure that feels like an ele-phant sitting across the chest, women canexperience a heart attack without chestpressure, ” said Nieca Goldberg, M.D.,medical director for the Joan H. TischCenter for Women's Health at NYU’sLangone Medical Center and an AmericanHeart Association volunteer.
“Instead they may experience shortnessof breath, pressure or pain in the lower chestor upper abdomen, dizziness, lightheaded-ness or fainting, upper back pressure orextreme fatigue.”
Even when the signs are subtle, the con-sequences can be deadly, especially if thevictim doesn’t get help right away.
‘I thought I had the flu’Even though heart disease is the No. 1
killer of women, women often chalk up thesymptoms to less life-threatening condi-tions like acid reflux, the flu or normalaging.
“They do this because they are scared andbecause they put their families first,”
Goldberg said. “There are still manywomen who are shocked that they could behaving a heart attack.”
A heart attack strikes someone aboutevery 34 seconds. It occurs when the bloodflow that brings oxygen to the heart muscleis severely reduced or cut off completely.This happens because the arteries that sup-ply the heart with blood can slowly becomethicker and harder from a buildup of fat,cholesterol and other substances (plaque).
Many women think the signs of a heartattack are unmistakable — the image of theelephant comes to mind — but in fact theycan be subtler and sometimes confusing.
You could feel so short of breath, “asthough you ran a marathon, but you haven'tmade a move,” Goldberg said.
Some women experiencing a heart attackdescribe upper back pressure that feels likesqueezing or a rope being tied around them,Goldberg said. Dizziness, lightheadednessor actually fainting are other symptoms tolook for.
“Many women I see take an aspirin ifthey think they are having a heart attack andnever call 9-1-1,” Goldberg said. “But ifthey think about taking an aspirin for theirheart attack, they should also call 9-1-1.”
Heart attacksymptoms in women
see HEART, Page 11
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HEARTContinued from Page 10
Take care of yourselfHeart disease is preventable.Here are Goldberg’s top tips:
Schedule an appointment with yourhealthcare provider to learn your personalrisk for heart disease. You can also learnyour risk with our Heart Attack RiskCalculator.
Quit smoking. Did you know that justone year after you quit, you’ll cut your riskof coronary heart disease by 50 percent?
Start an exercise program. Just walking30 minutes a day can lower your risk forheart attack and stroke.
Modify your family’s diet if needed.Check out these healthy cooking tips. You’lllearn smart substitutions, healthy snackingideas and better prep methods. For example,with poultry, use the leaner light meat(breasts) instead of the fattier dark meat(legs and thighs), and be sure to remove the
skin.Heart Attack Signs in Women
Uncomfortable pressure, squeezing, full-ness or pain in the center of your chest. Itlasts more than a few minutes, or goes awayand comes back.
Pain or discomfort in one or both arms,the back, neck, jaw or stomach.
Shortness of breath with or without chestdiscomfort.
Other signs such as breaking out in a coldsweat, nausea or lightheadedness.
As with men, women’s most commonheart attack symptom is chest pain or dis-comfort. But women are somewhat morelikely than men to experience some of theother common symptoms, particularlyshortness of breath, nausea/vomiting andback or jaw pain.
If you have any of these signs, don’t waitmore than five minutes before calling forhelp. Call 9-1-1 and get to a hospital rightaway.
From the American Heart Association
Stop Smoking!
2013 New Year’s Resolutions?
Let Clarinda Regional Health Center help!
Weight Loss!Reduce Stress!
PERSONAL TRAININGMeet your fitness goals in 2013.
Give Nikki Rengstorf, CRHC Personal Trainer a call @ 542-8224.
CLINICAL HYPNOTHERAPYGive Jeanie Fritscher,Clinical Hypnotherapist a call @ 542-8325.
Be Healthy!
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By NIKKI RENGSTORFBS, CPT
Personal Trainer at Clarinda Regional Health Center
You all know you need to exercise, but do you knowwhy? Exercise isn’t just to look good! Exercise improves
your life in many ways. The ben-efits are yours for the taking andanyone can do it. Exercise rou-tines can be modified for any ageor physical ability. Still not sure?Check out these six ways exercisecan help you live a longer, healthi-er, happier life.
■ Exercise combats chronicdiseases. 75% of chronic diseasesare preventable. Exercise helps
prevent and manage health problemssuch as high blood pressure, stroke,
metabolic syndrome, depression, type 2 diabetes, and cer-tain cancers.
■ Exercise helps to control weight. Exercise burnscalories, prevents weight gain and helps maintain weight
loss. ■ Exercises can improve your mood and can lower
stress. Physical activity stimulates brain chemicals thatleave you feeling happier and more relaxed. When youexercise you feel better about yourself and this boosts yourconfidence and self-esteem.
■ Exercise boosts energy. Improves your musclestrength and endurance. Your daily routine will be easierwith exercise.
■ Exercise promotes better sleep. Regular physicalactivity can help you fall asleep faster and help you fall intoa deeper sleep.
■ Use exercise to connect with family and friends. Gofor a walk, hike, or take a dance class. Do whatever physi-cal activity makes you happy! You don’t have to do anactual workout to workout. Find something you enjoy suchas gardening, fishing, or canoeing.
Exercise is a great way to feel better, have more energy,and lower your risk for chronic disease. Remember if youwant to meet specific goals, such as weight loss, orimproved balance you may need some help. Call me at theClarinda Regional Health Center at 712-542-8224 to set upan appointment and get moving!
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The great thingabout HOME-M A D ES M O O T H -IES is they’re
good for yourbody, since
they’re a mix offresh fruits, yogurt
and other naturalfoods, you can enjoy awholesome snack aspart of your healthydiet. Here are some tipsand ideas for makingtasty, all-naturalsmoothies with somebasic ingredients:
Very Berry SmoothiesMix up ¼ cup each ofraspberries, blueberriesand blackberries with atablespoon of maplesyrup or honey, and addsome strawberry yogurt.
This tasty treat is a mustfor any berry-lover!
Tropical SmoothiePineapple, coconutmilk, papaya and mangoare all you need to enjoya taste of the tropics.Just mix these fruits andflavorings with vanillasoy milk for a thick andtasty treat that can couldjust turn into a meal initself.
Banana ChocolateSmoothieLove chocolate?Monkey around withthis simple recipe toenjoy a yummy bananaand chocolate concoc-tion for dessert, or betteryet, for breakfast. Justmix up a cup of banana,dark chocolate cocoa
powder, a couple oftablespoons of honey,and either plain or vanil-la soymilk for a deca-dent treat.
Peaches and CreamIf you love peaches, thisone’s for you; mix up acup of peaches, ½ cup ofnectarines, ½ bananaand your choice ofvanilla or plain soymilkwith a tablespoon ofground flaxseed. Thisdreamy treat is a greatafternoon pick-me-up,and is loaded withantioxidants, vitaminsand healthy fats.
Strawberry DreamIf you’re a big fan ofstrawberries, pick up apint of strawberries toenjoy a sweet treat! Mix
one cup of sliced straw-berries with ½ cupvanilla yogurt, ¼ cupstrawberry yogurt, and1/3 cup of orange juice.This delicious concoc-tion is great for break-fast, or as a snackbetween meals. If youneed it to be sweeter,add some agave nectaror fresh honey to themix.
Cantaloupe Wake UpSmoothie
Another great way tokick off your day is withsome fresh cantaloupe.Mix one ripe bananawith ¼ ripe cantaloupe(seeds removed), ½vanilla flavored yogurt,and 1-2 tablespooons ororange juice and honey.
Homemade Smoothies
By JEANIE FRITSCHERRN, BAN
Clinical Hypnotherapist, Clarinda RegionalHealth Center
What comes to mind when you think ofthe term “hypnotize” or “hypnosis”? Haveyou been to a company party or eventwhere some guy entertains the crowd byhypnotizing a handful of people, bringingthem up on stage to do an interactive com-edy routine with his newfound subjects?Maybe you remember the old cartoonswhere one character swings a big watch infront of another character and puts thatcharacter in a trance?
Well these characterizations of hypnosisare a stereotype that leads many to notunderstand the very real benefits modern“Clinical Hypnotherapy” can provide.
Clinical hyp-notherapy is acredible therapyand treatment tool.Clinical hyp-notherapy has beenproven as a stand-alone therapy or ac o m p l i m e n t a r ytherapy to othertraditional and
nontraditional thera-pies and treatments.
Below are some facts and findings relat-ed the benefits of Clinical Hypnotherapy.
■ Stress Management-Relaxation andguided imagery tools easily improveresponse to stress that may be utilized on adaily basis resulting in decreased blood
pressure, anxiety, fear and improved sleep. ■ Oncology-Patients have shown bene-
fits from symptoms of treatment as well asnausea, anxiety, fear and pain relief.
■ Pain Management-Patients sufferingfrom fibromyalgia, phantom limb pain orchronic pain have found a reduction of paintherefore; medication can be decreasedthrough Physician approval.
■ Behavior modification-Smoking ces-sation, weight management as well as otherunhealthy habits fears and phobias have uti-lized hypnotherapy resulting in successfulmanagement over the past several years.
■ Mount Sinai School of Medicine inNew York stated women who underwenthypnosis before breast cancer surgery need-ed less anesthesia and had fewer sideeffects than women who got counselinginstead, “this is a randomized clinical trial
of 200 patients that really showed benefi-cial effects for patients.”
■ 2007 Mayo Foundation for MedicalEducation and Research reported:Although its medical uses aren’t’ entirelyunderstood, hypnosis appears to help with avariety of heath conditions, when providedby a certified hypnotherapist or other qual-ified clinician. These range from helping tomanage pain from chronic conditions toeasing the symptoms of asthma to kickingbad habits like smoking.
■ According to the National Institutes ofHealth-Hypnosis is one of the best stressmanagement techniques available.
I believe each of us has the innate abilityto transform and heal our life by lookingwithin. To learn more or to schedule anappointment, give me a call at (712) 542-8325.
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15
The holidays are a time toindulge a little, but if you had onetoo many cookies or pieces ofcandy and eggnog, it may be timeto settle into a healthy post-holi-day detox.
FOCUS ON FRUITSAND VEGETABLES
If you've spent most of yourholiday season eating sweet treats,heavy meats and rich cheeses, youaren't alone; there often aren't a lotof fruits and vegetables to choosefrom at holiday parties. So it's nat-ural that your body will continueto crave those heavy, high-caloriefoods after the holidays are over.To break the cycle and start get-ting your body used to consumingthe nutrients it needs again, incor-porate fruits and vegetables intoeach and every meal of the day.This can be as simple as startingyour day with a handful of berries,having an apple for a snack,including some chopped veggieswith your lunch and starting yourdinner with a green, leafy salad.Small additions will go a longway. Both Hy-Vee and Farewaygrocery stores have a nice produceselection.
GET IT OUTOF THE HOUSE
If you're really committed togetting your body and mind backon track after holiday indul-gences, then those leftoverChristmas cookies in the cupboardare only going to be a frustratingdistraction, and they need to go.As hard as it may be to part with
such yummy treats, assure your-self that you got to have your fairshare of indulging over the holi-days, and now it's time to detox.And when it comes to rich dinnerdishes, many of them can befrozen for a great "second
Christmas dinner" down the road.The important thing is to focus onyour detox and not think abouttreats lurking in the kitchen, so getrid of them, throw them away!
SWEAT IT OUTNo detox is complete without
solid workout sessions that getyour blood pumping and yourbody sweating out toxins. Gettingin a workout each day — even ifit's just 20 minutes of walking and
a few sit-ups — is an importantcomponent of a good detox. Tokeep things fresh and interesting,engage in a variety of physicalactivities. On days when you havea lot of time, do a lengthy cardiosession. When time is limited, popin a workout DVD. And when youneed some extra motivation, signup for a yoga, Jazzercise or spinclass at the gym.
CUT BACK ON THEWHITE STUFF
Many holiday goodies areloaded with sugar and white flour.Although these ingredients maymake food taste incredible, themore you eat them, the more youcrave them — and the more yourhealth suffers. If you know youcan't do without sweet treats,make healthier varieties, such asthese vegan oatmeal chocolatechip cookies. Do away with thewhite sugar and flour, and enjoynutritious goodness instead!
DRINK LOTS OF WATERWith so many delicious and
fancy drinks to enjoy over the hol-idays, it's easy to forget about themost important one of all —water. But if you want to detoxyour body and get it workingproperly again, you need to makedrinking water a priority. Waterflushes out toxins and helps cellsto work efficiently. To get yoursystem back on track, aim to drinka small glass of water every houror so. It can be a hard habit to getinto at first, but it will be worth theeffort.
Holiday detoxGet back on track to healthy living
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ONE MINUTEENERGY BOOSTReduce tension and feel invigorated.
Sit tall, with arms extended overhead.Inhale, interlace fingers, and invert palms,pressing the heels of your hands toward theceiling as you exhale.
With arms still up, inhale and lean to theleft, keeping your torso long. Stretch outwhile anchoring your hips to the mat orchair. Exhale, return to center, and repeat onthe right side.
Lower hands to knees. Wrap hands aroundkneecaps and inhale, lifting your chest up tothe ceiling and arching your upper back.Spread collarbone wide, keeping lower abgsengaged to protect the lower back. Exhaleand return to center.
1
2
3
HOW TO POPA PIMPLE
THE SAFE WAY
Wash with your usual cleanser, thenapply a washcloth soaked in warmwater for a minute to soften the pim-ple. Disinfect the area with rubbingalcohol. Use a sterlized comedoneextractor. Apply pressure to the skinaround the pimple. Afterward, spot-treat with an antibacterial gel thatcontains benzoyl peroxide or sali-cylic acid to tame inflammation.
LOSE WEIGHTWHILE SLEEPINGIf you get a GOOD nights sleep you canshed the pounds. WHY? People whodon’t get enough sleep are more likelyto eat fatty foods and inhale extra calo-ries. You should power down an hourbefore you plan to go to bed. Brightlights from phones, tablets and comput-ers stimulate the brain. If you snore orhave sleep apnea sleep on your side. Ithelps open up your airway. Keephealthy foods in the house so when youdo feel the need to snack you havehealthy food to eat instead of fatty, highcalorie foods.
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TThee Eyess off LoveWhy does everyone say, “Oh, Boy!” when theyget excited? We’re just as excited about littlegirls, too! Our birthing team of nurses andphysicians sees each new boy andnew girl just like you do: throughthee eyess off love.
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Make sure you try on your shoes with thesocks you plan to work out in.
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Iinstead of reaching for those medicinebottles, there may be some natural and alter-native ways to either avoid, or help relievethe symptoms of, common colds and the flu.
Those annoying symptoms you’re experi-encing are part of the natural healingprocess, evidence that the immune systemis battling illness. When the body’s defens-es are weakened, infections are able tomanifest in the body. Fighting infection isbest handled by building up the strength ofthe whole body. Here’s how you can do so,naturally:
EAT YOUR FRUITS AND VEGGIESEating a wide variety of fresh, whole-
some foods packed with powerful vitaminsand minerals is the first step to ensuring astrong immune system. Vitamins A, B6, Cand E and the minerals zinc, iron, copperand selenium are critical for maintainingstrength and immunity. Make sure that yourdiet consists of a rainbow of fruits and veg-etables to ensure that you are getting all ofthe necessary nutrients. Supplementingyour diet with a daily multivitamin will fillthe gaps where your diet falls short andshould be an essential part of your healthregime. During cold and flu season,increase your dosage of vitamin C for addedvirus fighting benefits. Should you stillbecome sick, studies have shown that thepowerful antioxidants in vitamin C canreduce both the symptoms and duration ofthe flu.
EAT MORE GARLICCertain foods can give you an extra boost
and should be factored into your regular eat-ing habits. Garlic is known for its antibac-terial, antiviral and antifungal propertiesand can prevent infections from taking holdand spreading. A daily serving of two rawgarlic cloves will provide you with the bul-bous herb’s healthy benefits. Tip: To avoidoffensive garlic breath, cut the cloves into
smaller pieces and then swallow them withwater or herbal tea. Follow with a sprig ofparsley.
A MUSHROOM A DAYMushrooms have been found to increase
production and activity of white blood cells,improving your chances of fighting offinfection. Both shiitake and maitake mush-rooms provide the biggest immunity boost.
DRINK TEAJump-start your immune system each
morning with a fresh pot of black tea. Blacktea will help you have higher levels of thecold- and virus-fighting chemical interfer-on.
EXERCISE IT AWAYExercising for 30 to 60 minutes daily can
give your immune system the extra kick thatit needs.
Exercise is also a great way to reducestress and its harmful effects on the immunesystem. It has been estimated that 90 per-cent of illness and disease is stress related.But don’t overdo it! Too much exercise canhave the opposite effect on your immunesystem. Exercising for more than 90 min-utes a day could make you more susceptibleto the flu virus.
GET SOME SLEEP!Getting a good night’s sleep is essential
for the immune system to recharge itself.An overly fatigued body doesn’t have thenecessary strength to fight off infections.With eight hours a night of solid sleep, yourbody will be ready to face a new day andward off pesky invaders.
LATHER UPA strong immune system should be able
to combat the flu virus, but washing yourhands frequently can increase your healthodds even more. Use warm water and soapand avoid touching your mouth, nose andeyes to prevent the virus from entering yoursystem.
FFLLU ALEU ALERRT!T!
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19
“Advancing Exceptional Care”
Call (712) 542-8216to make an appointment
SPECIALTYY CLINICS � � � �
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By Clarinda Regional Health Center’sCardiac Team
of Bryan Heart Specialists & CRHC’s CardiacRehabilitation Department
Being overweight is more than a cosmet-ic issue. It can also increase your risk for avariety of health problems, including heartdisease.
Extra pounds can drain your energy andmake you uncomfortable in your clothesand self-conscious about your appearance.But all of those things take a back seat towhat those pounds can do to your heart.
“Being overweight increases your risksfor heart disease and heart attack even ifyou have no other risk factors,” says GeraldFletcher, MD, spokesman for the AmericanHeart Association (AHA).
How extra weight puts the heart at riskAccording to the AHA and other health
experts, being overweight can lead to: High cholesterol. High blood cholesterol
levels can cause a fatty substance calledplaque to build up inside the arteries of theheart. Plaque can narrow the arteries andmake blood clots more likely. If a clot
forms, it could block an artery and cause aheart attack. Obesity can also lower HDL,or “good,” cholesterol levels.
Diabetes. About 65 percent of peoplewith diabetes die of some type of cardiovas-cular disease, reports the National Heart,Lung, and Blood Institute (NHLBI).Diabetes increases heart disease and strokerisks even when it is well-controlled.
High blood pressure. Your risks forheart disease and stroke go up with evenslightly elevated blood pressure levels. Itusually doesn’t cause symptoms, so youmay not know you have it until you becomeseriously ill.
Sleep apnea. This causes a person to stopbreathing repeatedly during sleep. Leftuntreated, it can lead to high blood pres-sure, heart attack or stroke. Snoring orgasping during sleep and excessive daytime
sleepiness are symptoms of sleep apnea. Lack of exercise. Being physically inac-
tive and being overweight can become avicious cycle, Dr. Fletcher says. You gainweight from lack of exercise, and your extrapounds make you less likely to be active.
Does your weight put you at risk? Doctors use body mass index, or BMI, to
estimate body fat. If your BMI is 25 orover, you are considered overweight,reports the AHA. A BMI of 30 or over indi-cates obesity, which carries even greaterhealth risks.
Where you carry your excess weight alsoaffects your risk. If you carry excess weightaround your waist, you may have what doc-tors call abdominal obesity. This puts you atgreater risk for heart disease than havingextra fat elsewhere, such as on the hips. Ifyou’re a woman with a waist measurement
over 35 inches or a man with one over 40inches, you are more likely to have dia-betes, high blood pressure, low HDL cho-lesterol and other risks.
Turning risks aroundIf you need to lose weight, ask your doc-
tor about a program that combines healthydiet choices and exercise. According to theNHLBI, losing as little as 5 to 10 percent ofyour current weight can help lower yourheart disease risk.
It’s also important to know your num-bers, Dr. Fletcher says. That means measur-ing your waist circumference and keepingtrack of your weight, your blood pressure,your cholesterol and your blood sugar.When you lose weight, you may notice thatthe other numbers improve. “People whoexercise and lose weight may need to takeless medication for conditions like highblood pressure and high cholesterol,” Dr.Fletcher says. That’s true for everyone, nomatter your age.
“It’s never too late to lower your risks,”Dr. Fletcher says.
Reprinted with permission from BryanHealth.
Excess weight takes a toll on the heart
20
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