Go Green: Your Colon (and Body) Will Thank You

Wednesday, March 06, 2013 1:52 PM comments (0)


ColonCancerAs the old adage goes, “You are what you eat.” When it comes to your health, this saying is true — eating healthier foods will make you feel better, have more energy and help you maintain your weight.

Many of the foods we eat—as tasty as they are—aren’t always the easiest for our system to digest. This is true for highly processed foods, and foods high in sodium, sugar, saturated fats and cholesterol. It’s not to say that, in moderation, we can’t enjoy some of these foods, but research has proven that a diet high in fresh food, especially green vegetables, may help prevent colon cancer.

Considering colon cancer is one of the most common cancers in men and women, it’s nice to know that a balanced, healthy diet may be the first step toward disease prevention. Yolandra Johnson, MD, Gastroenterologist at NorthShore, provides easy ways to work more greens and other vegetables into your daily diet:

  • Add chopped vegetables to your pasta sauces. Add chopped or shredded zucchini, carrot, peas, spinach or eggplant into either homemade or store-bought sauces. You’ll be adding extra flavor and more nutrients.
  • Blend it up. Smoothies don’t have to be made with only fruit. Consider mixing a more savory blend by adding in vegetables. Spinach is a great addition to fruit smoothies.
  • Eat a side salad with lunch or dinner. A salad is a great way to get an extra serving of vegetables, plus it will help fill you up before the main course. That’s good for your diet and for your waistline!
  • Choose ready-made options if you’re short on time. Canned and frozen vegetables can be just as nutritious as fresh ones. If you have limited time to prepare meals, go for prepared salads,  pre-chopped veggies, canned goods or frozen items. Remember, there’s no wrong way to add vegetables to your diet.
  • Snack on fresh vegetables instead of chips and other junk foods. Cucumbers, peapods, carrots, peppers and celery all make great snack items. Prepare small bags of these veggies for the week so they’re easy to grab and go.

What are some of your favorite dishes that include vegetables? What are some of your tricks for including veggies in your diet?

 

Rediscovering your Happiness – Managing Depression

Thursday, February 28, 2013 3:26 PM comments (0)

Managing-DepressionIt’s one thing to occasionally feel down, unenergetic and tired out, especially given the busy lives so many of us lead. However, consistently experiencing feelings of sadness, exhaustion and anxiety to a point where it affects the rest of your life can be cause for concern.

Depression is a very common mental illness and impacts people in various ways. It is estimated that one in ten adults suffers from depression at some point during their lifetime.

Frederick Miller, MD, PhD, Psychiatrist at NorthShore, recognizes that living with depression can be a challenge. He offers the following tips for managing and coping with depression:

  • Don’t be afraid to seek help.  It may be hard to admit feelings of depression to others, but you shouldn’t have to go through it alone. Family members and friends may be able to help brighten your spirits, and encourage you to stay active and positive. It can also be helpful to talk with your physician, therapist or a support group for additional assistance.
  • Stay active. Exercise can help relieve stress and provide a positive boost to your emotional and physical health.
  • Keep a positive mental attitude. It's not just our experiences that influence our mood but how we interpret them. Are you prone to "personalizing," that is, taking blame for bad things that happen? If something runs amok, do you "catastrophize" and conclude that everything will always be doomed? You can actually train yourself to be more positive. Try journaling. Pick one event that generated negative feelings and force yourself to write down a more positive or at least balanced view of the situation. Over time, thinking more positively will become habit.
  • Seek out positive relationships. It may be hard to "reach out and touch someone" when you're feeling down but it can make a major difference. Call an old friend or send an email to a relative.
  • Find something meaningful to do. Helping others will make you feel good about yourself.
  • Consider getting a pet.
  • Plan a trip or to commit to a new hobby. Being goal-oriented helps to keep your spirits up.
  • Practice being mindful. Often, folks who are depressed spend too much time "in their heads." Take a walk and just "be." See how much you can notice using all of your senses: sight, sound, touch and taste.
  • Play some inspiring music.

What makes you happy? How to you manage feelings of sadness and/or depression?

Cholesterol – Understanding the Numbers

Monday, February 25, 2013 3:50 PM comments (0)

High-CholesterolRoutine blood work can be done to test whether or not you have high cholesterol. The challenge for many lies in determining what the numbers mean and what risks you may be at for developing other health conditions, including heart disease.

This blood work measures three different components:

  • LDL (low-density lipoproteins), otherwise known as “bad” cholesterol
  • HDL (high-density lipoproteins) or “good” cholesterol 
  • Triglycerides

The general standard for healthy levels state your LDL should optimally be below 100, HDL should be above 40 for men and above 50 for women, and your triglycerides value should stay below 150. So what can you do if your levels are a little high?

Jeffrey Marogil, MD, Cardiologist at NorthShore, offers the following suggestions for keeping your cholesterol in check:

  • Get regular aerobic exercise and work at losing excess weight. Even losing a small amount of extra weight, such as five to 10 pounds can be a big help. If you aren’t sure what diet is best, seek a registered dietitian to get you off on the right foot.
  • Avoid all trans fats. These are artificial fats that your body is not designed to handle. Also, be sure to read labels and avoid items that include partially hydrogenated oils, as these contain some trans fats.
  • Learn which fats are “good” fats. When trying to lose weight you shouldn’t cut out all fats— the body needs fat and some (like the Omega 3 fatty acids) are helpful for optimal cholesterol levels. A good rule of thumb to follow is to replace some of your carbohydrates with vegetables when trying to lose weight.
  • Know your family history and other risk factors. Medical problems such as diabetes, hypertension, sleep apnea, smoking and obesity, along with a family history of high cholesterol or coronary artery disease, can be reasons for getting screened more frequently.

Do you know what your cholesterol levels are? Have you made any changes in your diet or lifestyle to reduce them?

Winter Woes: Remedies for Dry Skin

Thursday, February 21, 2013 9:00 AM comments (0)

Dry-skinDoes it ever feel like you just can’t put on enough lotion during the winter months to keep your skin from being dry? With the cold temperatures and icy walkways, winter can be tough on your body. And, it can be just as hard on your skin.

Dry, sometimes even itchy and flaky skin is a common condition for many when temperatures begin to drop. While the cooler outdoor temperatures may be one of the leading causes for dry skin, there are a handful of ways you can help keep your skin soft and well hydrated.

Stephanie Mehlis, MD, Dermatologist, provides the following tips for reducing dry skin:

  • Increase your home’s humidity. Using a humidifier will help add moisture to the air of your house.
  • Keep water cool when showering. While a hot shower can feel good, especially in the cold of winter, when water is too hot it can dry out your skin. You also shouldn’t plan to linger in the shower – keep it short.
  • Moisturize, moisturize and moisturize!  When your skin is dry, be sure to apply plenty of lotion. The best time to use a moisturizer is right after you get out of the shower when your skin is still a little damp. Depending on how dry your skin is, consider using a thicker cream or ointment to create a barrier between your skin and the air. Despite the fact that the cosmetic industry has not produced the ideal moisturizer, studies have shown that most moisturizers will work if used frequently.
  • Choose your soap carefully. Soaps tend to dry out skin as well.  Try to use a moisturizing soap or a soap for “sensitive skin,” and do not use a washcloth or sponge when washing – hands work the best.

What skin products do you swear by to heal dry skin?

Sleep Disorders – When It’s More Than Just Snoring

Friday, February 15, 2013 9:00 AM comments (0)

Sleep-DisorderSnoring can impact more than just a restful night of sleep for you and a partner. Snoring is a condition that is caused by the narrowing of the airways and relaxation of muscles in the back of the throat. When chronic, it can reduce the amount of oxygen being supplied to the body, put unnecessary stress on the heart or cause you to stop breathing.

Snoring can be an indicator of other health conditions. For example, sleep apnea—a condition that nearly half of chronic snorers have—can often be linked to cardiac and pulmonary diseases.

Alfredo Gonzalez, MD, Cardiologist at NorthShore, identifies the following symptoms to help determine if you have a sleep disorder:

  • Trouble staying awake during the day (daytime somnolence). If you have a tendency to fall asleep while driving or while in a conversation, you should consider being screened for a sleep disorder. Having a hard time staying awake when doing less-strenuous activities (such as reading or watching a movie) may also be a signal.
  • Feeling tired or fatigued. Not feeling refreshed and re-energized after a night of sleep can be an indicator of a sleep condition, especially if you feel this way consistently.
  • Complaints by your partner that you snore either frequently or all the time at night. There is no way that you can know if you snore at night or not, so it can be helpful if another person tells you.
  • Leg movement in your sleep that disturbs the other party. This can consist of involuntary movement of your limbs—often  jerky—that may or may not wake you up.

How many hours of sleep on average do you get a night? Do you know if you snore?

Seeing the Full Picture: Your Eyesight as You Age

Tuesday, February 12, 2013 11:31 AM comments (0)

Elderly-VisionA lot can change with our bodies over time, and it’s normal for our vision to be one of these changes as we get older. Some of the first signs of changing vision come in the form of needing reading glasses to view smaller print and requiring better, brighter lighting. Some people may also notice that they have trouble making out certain colors as well as trouble focusing on objects.

Some of the most common eye conditions to appear in elderly individuals include:

  • Cataracts—a cloudy area that covers part or all of the eye’s lens.
  • Glaucoma—damage to the optic nerve that can include an increase in pressure.
  • Age-related macular degeneration (AMD)—gradual loss of sharp vision.

There is a lot that can be done to prevent and manage common eye conditions. Joshua Herz, MD, Ophthalmologist, gives the following advice on what to look for to identify eye problems early:

  • Sudden change in your vision. This may include blind spots, blurriness and increased sensitivity to light.
  • Swelling and pain in and around the eye.
  • Flashing lights or floaters . Floaters appear as specks or spots in your line of vision. They are often normal, so if a change is noted it may be a sign of another issue. 
  • Loss of central or peripheral vision.
  • Wavy lines (resembling street dividing lines).

Many eye conditions and diseases do not have symptoms. For this reason, it’s important to see an eye care professional for a comprehensive dilated eye exam.

What do you do to keep your eyes healthy?

Living a Heart-Healthy Life

Friday, February 08, 2013 8:31 AM comments (0)

 

Heart-Health-blogLet’s put the heart back into February. Aside from Valentine’s Day, this month is a great time to give some heartfelt attention to our cardiovascular systems. Small changes can be made to your day-to-day routine to help keep your heart in shape.

Hani Salti, MD, shares the following advice for ensuring a healthy heart:

  • Maintain a healthy weight and exercise often. Physical activity not only has great benefits on our cardiovascular system—improvements can often be seen within a few weeks of beginning a routine—but it also can reduce blood pressure, cholesterol and glucose levels. This in turn can help reduce your chances of developing heart disease.
  • Give up tobacco for good. Smoking takes a toll on your lungs, but it does the same for your body. Smokers have a much higher risk of developing coronary heart disease than those who don’t smoke.
  • Eat right and watch your portions. A smart, nutritious diet can greatly improve many body functions—and the heart is one of them. If you have a hard time watching your portions, try to eat slower. You may be surprised to learn you’re full before needing to reach for seconds.
  • Eliminate stress and focus on the positive. We live in a world where multi-tasking has become the new normal. Be sure to take time out of your busy day on a daily basis to unwind and relax.
  • Know your genes. If heart disease runs in your family, you may want to pay closer attention to ways to keep your heart healthy. You may also want to consult with your physician to see what other prevention and early detection measures you should employ to reduce your risk.

The U.S. Department of Health and Human Services through their Million Hearts™ Initiative identifies the “ABCS” of improving cardiovascular care: Aspirin for those at risk; Blood pressure control; Cholesterol management; and Smoking cessation.

How do you keep your heart healthy?

 

Choosing Herbal Remedies to Ease Illness

Wednesday, February 06, 2013 8:10 AM comments (0)

Herbal-remediesNot all health conditions need to be treated with prescription or over-the-counter medications. In fact, in some cases, herbal remedies and supplements can help relieve symptoms and improve health.

While there is no “magic” supplement or “quick fix,” it is important to discuss any new treatment method (herbal or not) with your physician. This will ensure that no unwanted side effects or drug interactions will occur. To learn more about herbs and supplements, visit Consumerlab.com.

Leslie Mendoza Temple, MD, Director of NorthShore’s Integrative Medicine program, offers the following herbal alternatives:

  • Allergies – An alternative to allergy medications may include nettles or D-Hist. This remedy includes four ingredients—quercetin, stinging nettle leaf, bromelain and N-acetyl cysteine (NAC). You can either purchase these supplements separately or combined as D-Hist. Before combining these supplements with an existing treatment or medication, you should consult with your physician to confirm there won’t be any potential drug interactions.
  • Basic Health – A healthy diet is best for maintaining basic health. Many individuals can also benefit from taking Vitamin D, Omega-3  fatty acid and probiotic supplements.
  • Sleep – Having trouble sleeping? L-theanine, melatonin, 5-Hydroxytryptophan (5-HTP) or SAM-e can all help aid sleep. It’s important to note that these herbs might not solve the problem immediately—sometimes it can take a few months before the full effects can be noticed.
  • Menopause—For many women, taking hormones or pain medication throughout menopause is not preferred. Black cohosh and eating organic whole food soy (edamame, tofu, miso, soy nuts) may help ease and improve symptoms.

Do you use herbal remedies to help relieve common health concerns? What works for you?

A Recipe for a Healthy Heart

Friday, February 01, 2013 8:49 AM comments (0)

Healthy-HeartSo often when we are making meal choices, we don’t skip a beat to think about the health implications our decisions have on our body. Eating a well-balanced, nutritious diet is one way to stay healthy,  and being diligent about making smart choices day-after-day can also help you feel better (both physically and mentally). Along with these benefits, eating right can help reduce your risk of illness and disease.

February is Heart Awareness Month and a great time to focus on your cardiovascular health while still enjoying what you eat.

Kimberly Hammon, Registered Dietitian, gives some nutrition tips on eating right for your heart:

  • Maintain a healthy weight. Half the battle with staying healthy is to make sure that you maintain a consistent weight. This can be achieved through diet and exercise.
  • Eat plenty of fruits and vegetables. Green, leafy vegetables are usually high in vitamins and nutrients. Adding a handful of spinach, broccoli or kale to a salad or stir-fry can bump up the nutritional value of a meal.
  • Add omega-3 fatty acids to your diet. Foods that are high in omega-3s include many nuts (such as almonds and walnuts) and salmon.
  • Become aware of what you are eating. Start by writing down everything that goes into your mouth.  We don’t always realize what we are putting into our bodies.  A lot of times we are eating more fat and sugar than we realize.
  • Change your cooking methods.  Bake, grill or broil your meals instead of frying.  Use non-stick sprays instead of oil.
  • Make small changes. These changes can include switching to mustard instead of mayonnaise on your sandwich or changing to low-fat salad dressing instead of regular.  Enjoy sandwich thins as a healthier bread substitute; they are high in fiber, and lower in calories and carbohydrates.

Kimberly shares one of her favorite, healthy recipes to get you on track for a healthy heart.

Easy Chicken Pot Pie:
6 servings
Cook time: 45 minutes
Ingredients:
1 2/3 cups   frozen mixed vegetables (thawed)
1 cup     cooked chicken (cut-up)
1 can     low-fat cream of chicken soup (10 ¾  oz )
1 cup     reduced-fat baking mix
½ cup    low-fat or skim milk
1          egg

Instructions:

  1. Wash hands and any cooking surfaces.
  2. Pre-heat oven to 400° F.  
  3. Mix vegetables, chicken and soup in ungreased, 9-inch pie plate.
  4. Stir remaining ingredients in a mixing bowl with fork until blended.  Pour over vegetables and chicken in pie plate.
  5. Bake 30 minutes or until golden brown. 
  6. Let cool for 5 minutes and serve.

1/6 of Pie:  180 calories, 3 grams of fat, 13 grams of protein, 420 mg sodium. 
Source:  Texas Cooperative Extension

What is your favorite healthy recipe? 

Pain Management – Methods to Help Reduce Pain

Tuesday, January 29, 2013 11:35 AM comments (0)

Reduce-PainDo you know the feeling of having pain and not being able to do much of anything to reduce or minimize it? Managing chronic pain can be difficult and frustrating, especially when over-the-counter medication just doesn’t seem to relieve symptoms.

James Grober, MD, Rheumatologist, suggests some methods for helping to reduce pain:

  • Exercise – Make an effort to get active and move around more. The endorphins your body produces during a workout can act as pain relievers.   Stretching properly can eliminate muscle and tendon tightness as causes of pain.  In addition, exercise may help reduce your risk of chronic conditions, such as heart disease, high blood pressure and more.
  • Healthy Diet – Eat healthy and choose smart food options. Healthy eating, especially a low-fat diet, encourages improved digestion, circulation and weight control.
  • Sleep – Get a good night’s rest. This can help restore your energy and body functions. Try to get at least seven hours of sleep each night.
  • Relaxation –Reduce the stress in your life and take time to relax (whether through meditation or scheduling time to unwind). We all get stressed out and lives get hectic, but tension, soreness and tightness may be reduced through relaxation techniques.
  • Alternative medicine – Look into trying additional therapy options, such as massage and acupuncture.

Chronic pain often cannot be cured, but when managed properly its effects on your body and lifestyle can be minimized. As with any change in your routine, please consult with your physician if pain worsens or persists.

What pain management techniques work best for you?

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