1myomh.org

SPRING 2013

A HEALTH AND WELLNESS PUBLICATION FROM OTSEGO MEMORIAL HOSPITAL

Take Control of HIGH BLOOD PRESSURE

How Can Cardiac Rehabilitation Help YOUR HEART

AVOID Portion

DISTORTION

22

3myomh.org

Eat less to lose or maintain weight — it’s something we hear all the time. But how much is less? Understanding portions, serving sizes and recommended servings can help.

A portion is how much food you choose to eat at one time. It may be at home, at a restaurant or from a package. Portions at some restaurants are often much larger than what a person actually needs.

A serving size is a measured amount of food. A product’s Nutrition Facts label lets you know how many calories and nutrients are in that amount of food, and how many servings are in the package.

Recommended servings are based on your age, sex, height, weight and activity level. Choosemyplate.gov, a website from The United States Department of Agriculture, provides helpful tips to build a healthy diet that is right for you. You can enter your age, sex, height, weight and physical activity level to see a Daily Food Plan and recommended servings of grains, vegetables, fruits, dairy, protein foods and oils. A recommended serving may be more or less than a serving size on a Nutrition Facts label. Your doctor can also work with you to develop a healthy eating plan, especially if you have a condition such as diabetes or food allergies.

Avoid Portion Distortion

SPINACH PESTO PASTACombine fresh ingredients for a delicious, nutritious vegetarian pasta dish.

Preparation time: 25 minutesNumber of servings: 4

Ingredients 8 ounces of fettuccine 1 tablespoon olive oil 1 garlic clove, minced 3 cups fresh spinach, stems removed 1 cup fresh basil leaves, stems removed ½ cup chicken broth (low-fat, low-sodium)

Directions Cook pasta as directed on package. Drain and place in large mixing bowl. In a blender, add olive oil, garlic, spinach, basil, parmesan cheese and chicken broth. Mix well until leaves are blended. Pour sauce over pasta. Mix until pasta is well coated. Add beans and red bell pepper. Lightly toss and serve.

Recipe courtesy of www.fruitsandveggiesmatter.gov.

One 3-ounce serving of meat or

poultry = a deck of cards

One 3-ounce serving of fish =

a checkbook

One medium baked potato =

a tennis ball

One cup of chopped raw fruits or

vegetables = a baseball

One-quarter cup of dried fruits or

nuts = a golf ball

Two tablespoons of peanut butter =

a ping-pong ball

One 1½-ounce serving of cheese =

four dice

One serving of a pancake or

waffle = a CD

SIZE UP YOUR SERVINGSKnowing these standard serving sizes can help you

determine if a portion is too much and avoid overeating.

Source: National Institutes of Health.

¼ cup grated parmesan cheese 1 15- ounce can of cannellini beans (white beans), rinsed and drained 1 cup chopped red bell pepper 1 teaspoon black pepper

Do you have high blood pressure? According to the Centers for Disease Control and Prevention (CDC), almost one-third of Americans do and half of them don’t have it under control. Others don’t even know they have a problem.

To be fair, high blood pressure is a stealth foe. Though your numbers may be high, there’s usually no sign that anything is amiss. However, while you go about your

life, this condition slowly damages your arteries and sets up the scene for complications. In fact, having high blood pressure makes you four times more likely to die from a stroke and three times more likely to die from heart disease, say CDC statistics.

The only way to know for sure whether you have high blood pressure (also called hypertension) is to have it measured. Most likely, every time you go to your healthcare provider’s office they strap on the blood pressure cuff and record your numbers. Normal blood pressure means readings are less than 120/80 mm Hg, while high blood pressure means a consistent reading of 140/90 mm Hg or more. In between those numbers is an area called “prehypertension.” This label indicates that while your readings aren’t high enough to classify you as having high blood pressure, they should still be a cause for concern and a wake-up call to make changes to lower your numbers, as you could develop full-blown hypertension down the road.

If your numbers are good, your provider may recommend getting screened every two years. If they’re not, he or she may recommend more frequent checkups or home monitoring.

DO YOU RECOGNIZE THESE RISK FACTORS?Certain risk factors for high blood pressure can’t be changed. As you age, your numbers tend to start the upward climb. African-Americans and people with a family history of hypertension also face a greater risk.

But the good news is that there are even more factors that you can do something about. These include:

4

Changxin Li, MD

OMH Medical Group

Take Control of High Blood Pressure

5myomh.org

Carrying excess pounds. Being overweight or obese increases the amount of blood your body needs, which, in turn, puts added stress on your cardiovascular system. What you can do: Make those lifestyle changes. That means a low-fat diet that’s loaded with fruits, vegetables and whole grains (think the D.A.S.H. diet, www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf) and regular exercise. According to Dr. Li, an Internal Medicine physician at Otsego Memorial Hospital, restricting calories is frequently needed for losing extra weight or keeping weight under control.

Using tobacco products. They increase your blood pressure right off the bat and also contain chemicals that damage your cardiovascular system. Nonsmokers also face higher blood pressure from just breathing in secondhand smoke. What you can do: Simply put, quit. Of course, it’s not that simple, so try enlisting the help of your healthcare provider, who can offer you quit-smoking options such as nicotine replacement therapy and medication. If you don’t smoke, avoid those places where you know people will be lighting up.

Skipping exercise. Working out helps keep the heart an efficient pumping machine. Being sedentary increases the risk of weight problems and typically ends up raising your blood pressure. What you can do: Shoot for at least 30 minutes of exercise daily.

Eating too much salt, drinking too much alcohol. Excess sodium causes fluid retention (and higher blood pressure), while more than two drinks a day can not only increase your blood pressure, but damage your heart as well. What you can do: Cut back. Depending on your current health, decreasing sodium intake may limit you to 1,500 mg a day or no more than 2,300 mg daily. Men should limit alcohol to no more than two drinks a day, one drink daily for women and those over age 65.

Not consuming enough potassium in your diet. Potassium is the sodium regulator, and not having enough potassium in your system can lead to sodium buildup in your blood. What you can do: For most adults, the recommended daily intake of potassium is about 4,700 milligrams per day. Find it in a host of foods, including sweet potatoes, spinach, bananas and tuna. Always ask your provider first before you take any potassium supplement.

Being stressed. The significant rise in blood pressure readings may be short term, but not getting a handle on your stress could lead to unhealthy behaviors known to play a part in the development of hypertension, such as drinking alcohol or weight gain. What you can do: Engage in relaxing activities, such as meditation or deep breathing exercises, and work on ways to cope with stressful situation.

Having health conditions. Sleep apnea, diabetes and high cholesterol are just some of the health issues that can also affect your blood pressure numbers. What you can do: Work with your healthcare provider to make sure you’re being properly treated for those health conditions you have and that they’re adequately managed. If your blood pressure isn’t controlled through lifestyle measures, medication will likely be needed.

UNDERSTANDING YOUR READINGS

Your systolic pressure, or the top number of your

reading, is the pressure in the arteries as the heart

beats. Your diastolic pressure, or the bottom number, is

a measurement of the pressure in the arteries as heart

muscle rests. Typically, the top number is considered the

best indicator for cardiovascular disease risk. If you have

blood pressure in two different categories, your blood

pressure is always the higher of the two numbers.

IT TAKES A TEAM

When it comes to blood pressure, there is apparently

success in numbers. A recent CDC report found that

a team approach to blood pressure management had

its benefits. That team may include doctors, nurses,

dietitians and pharmacists who can, among other things,

flag at-risk patients, track patient progress and make

adjustments to treatment regimens, if needed.

At Otsego Memorial Hospital, our team approach to

care makes a big difference for patients. To schedule an

appointment with one of our Internal Medicine physicians,

please call (989) 731-7870.

BLOOD PRESSURE CATEGORY

Systolic Reading

Diastolic Reading

Normal Less than

120 mm Hg

Less than

80 mm Hg

Prehypertension 120 – 139 mm Hg 80 – 89 mm Hg

High blood pressure

(stage one)

140 – 159 mm Hg 90 – 99 mm Hg

High blood pressure

(stage two)

160 mm Hg 100 mm Hg

or higher

Hypertensive crisis Higher than

180 mm Hg

Higher than

110 mm Hg

66

Robert Batko of Houghton Lake, Mich., has competed in professional powerlifting competitions in each of the last five decades. Although the trophies line his garage, one of his most rewarding accomplishments was coming back from a total knee replacement and setting a world record. Batko credits the work of Otsego Memorial Hospital’s (OMH) Robert Halter, DO, his individualized rehab program and most of all, sheer self-determination for his success.

A HISTORY OF INJURIESBatko first began powerlifting as a teenager, when he and his friends would train in a garage and travel to competitions in Detroit. The professional competitors were often surprised at the boys’ performance. Misfortune struck in the 1970s when Batko suffered two spine injuries and a knee injury — injuries that would affect him for the majority of his powerlifting career. Despite being advised to seek early retirement, Batko pressed on

Road to Recovery for a Powerlifting Champ

Robert Batko of Houghton Lake standing in front of some of his many

powerlifting accolades received throughout the last five decades.

7myomh.org

and dealt with the pain and inflammation. He feared any surgical intervention would jeopardize his powerlifting abilities.

Years later, the pain became too great for Batko to ignore and he sought care for his injuries. Cortisone and visco-supplementation shots provided temporary relief, but the pain would quickly come back. “I would take a little time off and then get right back at it,” Batko remarked. At the 2008 Evansville National Powerlifting Championships, Batko limped through the competition, missing several world records and dealing significant trauma to his knee climbing several flights of stairs.

TIME FOR TREATMENTUpon returning to Michigan, Batko was referred to Dr. Halter of OMH N’Orthopedics, as the pain in his knee was affecting his everyday life. Dr. Halter administered another round of shots and suggested a total knee replacement should the pain continue.

As the pain continued to intensify, Batko returned to Dr. Halter in February 2009 to undergo a total knee replacement. “Dr. Halter warned that everyone will have different results,” said Batko, but he remained optimistic. The operation was successful and Batko remained strong throughout the recovery process. “I’m so grateful for Dr. Halter, for his experience and willingness to support my at-home strengthening regimen,” said Batko.

A SUCCESSFUL RECOVERYWhile there were ups and downs, Batko completed the recommended physical therapy at OMH’s Rehabilitation Services and continued an approved strengthening regimen at home. “I can only do so much with the surgery, so it is a pleasure to work with patients as motivated and committed to a successful recovery as Robert,” said Dr. Halter.

Starting with light weights and gradually progressing to heavier weights, Batko was able to regain much of his abilities and even resumed competition in national championships. This past

October, Batko traveled to Boston where he competed in the World Drug-Free Powerlifting Federation World Championships. Competing in the 65-69-year-old age group, Batko broke six world powerlifting records.

Batko’s unwavering determination, combined with exceptional care, has made him a powerlifting force to be reckoned with. “You just have to want to do it,” Batko said of his love of powerlifting. “It’s not something you get into for the money. You do it because it’s something you enjoy doing.”

For more information on OMH’s N’Orthopedics practice or to schedule an appointment, please call (989) 732-1753 or visit us online at www.myomh.org.

— Robert Halter, DO

"It is a pleasure to

work with patients as

motivated and committed

to a successful recovery

as Robert.”

Robert Batko competing in powerlifting competitions.

88

How Can Cardiac Rehabilitation Help Your Heart?

9myomh.org

If you are a heart patient, participating in a cardiac rehabilitation program can be a powerful way to take control of your heart disease and get on track to regain strength and live a longer, healthier life. Cardiac rehabilitation can help your healing process through a combination of physical activity, nutrition counseling, education and support.

HOW DID YOU GET HERE?You may be eligible for cardiac rehab if you have experienced heart disease or had heart-related procedures of any kind, including:

• heart attack • coronary stenting • bypass surgery • angioplasty • valve replacement • angina (chest pain) • heart or heart/lung transplant • heart failure • peripheral arterial disease (PAD) • certain congenital heart diseases

No matter what condition brings you to cardiac rehab, learning how it developed and how it may progress can help you achieve your treatment goals.

If high cholesterol is a factor contributing to your coronary artery disease, you may learn about ways to lower LDL (“bad”) cholesterol and boost HDL (“good”) cholesterol. You may begin a medically supervised exercise routine through the cardiac rehab program and meet with a nutrition counselor to manage your cholesterol. At completion of the program, you’ll be armed with the tools you need to continue a heart-healthy lifestyle on your own.

If your heart is weak from a heart attack or congestive heart failure, you may be wary of physically exerting yourself. A cardiac rehab program provides a safe environment for you to exercise under close medical supervision. Each patient is different, and your physician will determine whether or not you could benefit from the program.

STAGES OF REHABILITATIONFor many patients, the recovery process includes three stages.

Phase I of the program begins right in your hospital room. Patients hospitalized with serious heart conditions often begin with simple, non-tiring exercises. When you have enough strength, you may feel like taking short, leisurely walks. Patients also focus on performing daily routines.

Phase II occurs after you’ve returned home from the hospital. During rehab sessions, patients improve their fitness level through exercise and learn how to create healthy habits for life. Counseling may also be provided.

Phase III of recovery is focused on long-term health goals. Patients continue to exercise regularly and are encouraged to apply what they’ve learned during rehab to their everyday lives.

WE’RE HERE TO HELPOur cardiac rehab team includes a medical director who is a board certified Internal Medicine physician, a close working relationship with area cardiologists, cardiovascular nurses and exercise specialists. OMH’s Cardiac Rehab also works closely with a Diabetes Educator, respiratory therapists, a dietitian and licensed social workers. We are here to support you so you can make changes to heal your heart and keep it healthy. To learn more about the cardiac rehabilitation program at Otsego Memorial Hospital, call (989) 731-7842 or visit www.myomh.org.

OMH's Cardiac Rehab Team: From left to right (top), Denise Schmidlin, RN, BSN, Supervisor Cardiac/Pulmonary Rehabilitation; Alison Kasprzak, RN, BSN; Chad Willowbee, RRT; Angela Eisengruber, Clinical Exercise Specialist. (Bottom) Julie Shepherd, Clinical Exercise Specialist; Meri Nash, RN, BSN.

A cardiac rehab program provides a safe environment for you

to exercise under close medical supervision. At completion

of the program, you’ll be armed with the tools you need to

continue a heart-healthy lifestyle on your own.

The OMH Foundation makes every effort to list all names properly and according to donor’s wishes. If you notice that we have made an error, please contact us so we can correct it immediately.

10

11myomh.org

This publication does not constitute professional medical advice. Although it is intended to be accurate, neither the publisher nor any other party assumes liability for loss or damage due to reliance on this material. If you have a medical question, consult your medical professional. Websites not belonging to this organization are provided for information only. No endorsement is implied. Images may be from one or more of these sources: ©Thinkstock, ©iStock, ©Fotolia. ©2013 Otsego Memorial Hospital.

825 N. Center AvenueGaylord, MI 49735MyOMH.org