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Eat more fruits and vegetables. You’ve probably heard this a lot, but how much is the right amount? The United States Department of Agriculture (USDA) “MyPlate,” which replaced the food pyramid, recommends making half your plate fruits and veggies. To view the daily

recommendations of fruits and vegetables for your age, plus the valuable nutrients and

health benefits fruits and vegetables provide, visit www.choosemyplate.gov.

Drink more water. Do you drink six to eight 8-ounce glasses of water a day? You may not think about

drinking water during the cooler months of the year, but your body depends on water to survive. Water helps your cells and organs function properly, regulates body temperature and moves food through your intestines. Try replacing an extra cup of coffee or a can of soda

with a glass of refreshing water instead. Keep a reusable water bottle with you as a reminder.

10It’s that time again – a new year, a fresh

start! Resolutions to exercise more and lose

weight are popular. These are big goals,

and sometimes it’s tough to stay on top of

them when you’re busy. If you have the

determination to achieve them, that’s great!

However, if taking smaller steps to improve

your health and well-being is more your

style, these simple lifestyle changes can

help you move in a positive direction.

SIMPLE RESOLUTIONS for a Healthier Body and Mind

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Take breaks from sitting. Spending hours each day at a desk or behind the wheel doesn’t do your waistline or heart any favors. Over time, it can

contribute to weight gain and heart disease.* Stand

up, stretch and walk around – often. Park farther away, take the

stairs, refill your water bottle, sit on a stability ball, talk to co-workers instead of emailing them, use a bathroom on another floor – whatever it takes to

help you move more.

Cut back on sodium. The average American gets 3,400 mg of sodium or salt a day, but 1,500 mg or less is recommended.** Too

much sodium can lead to fluid retention and

increases pressure on your heart and kidneys. Limit your

sodium intake by using less table salt and reading food labels, as sodium lurks in many processed foods. Talk to your doctor about how much

sodium is appropriate for you.

Make time to listen to music and laugh. A recent study showed that one-hour music and laughter sessions lead to a drop in blood

pressure (readings were taken before and

after the sessions). Cortisol levels (markers for stress) also

decreased.*** Lift your mood and help your heart by listening to music during your commute, going to a concert, watching funny videos, or taking in

a comedy show or movie.

Floss your teeth every day. Flossing helps reduce plaque buildup and keeps your gums healthy, which can help you avoid painful and expensive dental procedures. Not

only can healthy gums keep your teeth in good

shape, they can benefit your whole body. Flossing regularly may

help reduce your risk of heart disease, pneumonia and diabetes complications.***

Grow a garden. Big or small, vegetables or flowers, gardening can be a rewarding activity. It can help you spend time outdoors and

appreciate nature, enjoy nurturing something and

seeing it grow, be physically active if you need to water

and weed the garden, and provide nutrition if you grow fruits and vegetables. The National Gardening Association at www.garden.org can provide inspiration to get started!

Wear a helmet. Don’t take chances when you bike,

skate, ride a motorcycle or participate in any other activity that could spell disaster for your head (or life)

if you’re injured. Make sure everyone in your

family protects their skull and brain with a helmet. Set a

good example for your children by wearing a helmet yourself.

Tell someone why you love them. Saying “I love you” is special, but take it a step further. A note or letter that includes the reasons

why can be one of the most meaningful and

uplifting gifts you can give a grandparent, parent, spouse, child or other significant person

in your life.

Schedule your annual checkup. Your doctor is your partner in your overall health and well-being. Seeing him or her

at least once a year helps you understand important

numbers, make sure your prescriptions are correct, know

when to have screenings that can help save your life and more. By following your healthy resolutions, you’ll have good news to share! ❚

* Source: European Heart Journal.** Source: American Heart Association, 2010 Dietary Guidelines.

*** Source: MedlinePlus, www.nlm.nih.gov/medlineplus.

Websites not belonging to this organization are provided for information only. No endorsement is implied.

Even small steps can help you celebrate good health.

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aA relatively new procedure at Decatur County Memorial Hospital can be a good predictor of your heart attack risk. Most important, it is available for only $69 and may be self-referred with no physician’s order!

A cardiac CT scan for coronary calcium is a relatively new, noninvasive way of obtaining information about the presence, location and extent of calcified plaque in the coronary arter-ies – the vessels that supply oxygen-containing blood to the heart muscle. Calcified plaque forms when fat and other substances build up under the inner layer of the artery. This calcification signals the presence of atherosclerosis, a disease of the vessel wall, also called coronary artery disease (CAD). People with this disease have an increased risk for heart attacks. In addition, over time, progression of plaque buildup (CAD) can narrow the arteries or even close off blood flow to the heart. The result may be chest pain, some-times called “angina,” or a heart attack.

Because calcium is a marker of CAD, the amount of calcium detected on a cardiac CT scan is a helpful prognostic tool. The findings on cardiac CT are expressed as a calcium score. Another name for this test is coronary artery calcium scoring.

Our New CT Scanner Last year, DCMH upgraded to a state-of-the-art Seimens 128-slice, low-dose radiation CT scanner and was one of the first in the state

with the new capabilities and CARE DOSE4D. Our real-time dose modulation guarantees an unparalleled combination of maximum image quality at minimum radiation dose for every patient in every scan.

Common Uses of the ProcedureThe goal of cardiac CT scan for calcium scoring is to determine if CAD is present and to what extent, even if there are no symptoms. It is a screening study that may be recommended by a physician for patients with risk factors for CAD but no clinical symptoms.

The major risk factors for CAD are: > High blood cholesterol levels > Family history of heart attacks > Diabetes > High blood pressure > Cigarette smoking > Overweight or obese > Physical inactivity

Is It Right for You?Those who should consider a cardiac scoring exam:

> Males, 45 or older > Females, 55 or older > Family history of heart disease > Smoke or are exposed to secondhand smoke > Diagnosed with high cholesterol > Diagnosed with high blood pressure > Inactive or stressful lifestyle > Obesity

Cardiac Scoring Is Not for Everyone!It is not recommended for people with any of the following:

> Current pregnancy > Known coronary artery disease > Pacemaker or stent > Resting heart rate above 90-95 beats per minute

85% of heart disease can be halted or prevented if the conditions that lead to heart attacks are diagnosed early enough. ❚

Are You at Risk for a Heart Attack?A Cardiac CT Scan Can Provide Information

Learn More about a Cardiac CT Scan

To learn more about the cardiac CT scan available at Decatur County Memorial Hospital for only $69, call the DCMH Radiology Department at (812) 663-1156.

Hospital Foundation Cookbook Is a Fantastic Gift!

The Hospital Foundation has compiled a professional quality, full-color hardback cookbook that arrived just in time for holiday gift-giving! The book is a great value at $20 and best of all; proceeds from the sale benefit a future building project at Decatur County Memorial Hospital.

This terrific book, with six special sections, is a great addition to any collection and provides 300 tasty recipes that are sure to be enjoyed. After all, they are some of the favorites of the staff, physi-cians and volunteers of DCMH who submitted them!

Printable order forms are available online and orders may be placed through a convenient website. For more information, visit the special Web page at www.dcmh.net/cookbook or call the Hospital Foundation at (812) 663-1220.

Day of Dance

Day of Dance will be celebrating its 5th year in Greensburg on Saturday, Feb. 25. The event will bring fun and healthy activities to be enjoyed by the public at the Greensburg Elementary School from 10 a.m. to 1 p.m. This year, Spirit of Women is bringing the Indy Air Bears Jump Rope Team, which is a member of USA Jump Rope. The competitive jumpers will encourage the community to learn simple ways to stay healthy, enjoy music, partici-pate in health screenings and have fun! For more information or to be a part of this event, contact Annie Wilkison at (812) 663-1325.

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Your Hospital One of Top 20 in Nation

at Decatur County Memorial Hospital

A Magical Masquerade Mark Your Calendar!

Think spring as we head into winter! Our Steering Committee is planning the 2012 Hospital Foundation Gala event and initial preparations are complete. This 5th annual, popular event is slated to be held at the New Commons facility in downtown Columbus on Friday, April 13, 2012. The theme will be “A Magical Masquerade.” Watch for more details soon at the event’s official page located at www.dcmh.net/gala. You may also be a part of the event planning by phoning the Hospital Foundation office at (812) 663-1220.

dDecatur County Memorial Hospital (DCMH) has been honored as one of the Top 20 Critical Access Hospitals (CAH) from among more than 1,300 CAHs in the nation. The recogni-tion came as part of a prestigious Top 100 list that analyzed a wide variety of performance measures.

DCMH CEO Linda Simmons stated, “The broad-based nature of the ranking is cer-tainly important, but the fact that we were in the top quartile of the Hospital Strength Index™ and awarded HealthStrong™ ‘Best in Strength’ and ‘Top 20 CAH’ awards adds to our satisfaction. We have an excellent staff and capable physicians who are at the heart of our ability to receive such recognition.”

The Hospital Strength Index (HSI) was developed by iVantage Health Analytics, and provided the basis for the CAH Ranking

of the Top 100. This new ranking system is based on data that is publicly available and includes 56 measures. The ranking is unique since it is the first to include market, quality, safety, satisfaction and financial information – bringing it all together in a consolidated score.

The names of the Top 100 Critical Access Hospitals in America were announced in September at the Critical Access Hospital Conference of the National Rural Health Association (NRHA) held in Kansas City, Mo. A new NRHA partnership with iVantage was also announced at the conference.

Legislation enacted as part of the Balanced Budget Act of 1997 authorized states to estab-lish programs under which certain facilities participating in Medicare can become Critical Access Hospitals. According to information from the Rural Assistance Center, there are

1,327 Critical Access Hospitals in the United States and 35 of them are located in Indiana. DCMH was one of only four from the state to make the Top 100 list.

Decatur County Memorial Hospital will celebrate 90 years of serving the commu-nity in 2012. The Hospital is supported by the Hospital Foundation of Decatur County through donations and bequests. More information regarding DCMH and its programs may be found at www.dcmh.net or www.facebook.com/dcmhgreensburg. ❚

DCMH was named one of the Top 20 Critical Access Hospitals as well as “Best in Strength.”

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nNeck soreness, stiffness and pain may build gradually over time due to stress, poor posture or other health problems, or it may come on fast with an injury or after sleeping in a cramped position for a night. Neck pain can disrupt so many aspects of daily life – sleeping, working, driving (even just checking your blind spot), doing chores around the house and more – so it’s important to identify the problem and ways to prevent recurring or chronic pain.

Why Neck Pain StartsNeck pain can result from an injury or wear and tear on the bones, joints, muscles and ligaments along the spine. Some of the most common causes include:

> Minor injuries (such as a fall or sudden impact).

> Serious injuries (whiplash in a rear-end collision).

> Overuse injuries (uncomfortable workspaces leading to neck strain).

> A pinched nerve (often caused by a slipped disk).

> Osteoarthritis (which may cause a herniated disk and/or numbness in the leg or arm).

When to Seek Medical CareNeck pain often subsides on its own. But if pain persists, schedule an appointment with your doctor. During an exam, he or she may measure your range of motion and neck strength, and if needed, order tests to view neck/spinal structures or evaluate nerve and muscle function.

Treatment may include rest, over-the-counter pain medication, avoiding painful triggers and doing neck stretches and exercises at home. Reducing stress may help relieve neck pain. For more serious and chronic cases, a program of physical therapy, traction (a medically supervised therapy using weights and pulleys to gently stretch the neck) and/or immobilization of the neck for a few weeks may be recommended. Very few patients require surgery to relieve neck pain.

If you experience neck pain that does not improve with rest and gentle stretching, schedule an appointment with your doctor. Read “Warning Signs of Serious Illness or Injury” if you are concerned about neck pain that may be severe, or a sign of a serious illness such as meningitis. ❚

Keep Your Head on StraightPrevent chronic neck soreness with these tips: » Take breaks from standing or sitting in one

position or place for an extended time. » Exercise regularly and stretch frequently.

» Avoid tucking a phone between your ear and shoulder when you talk.

» Adjust your computer, desk and chair so you can see the monitor at eye level.

» Make sure you sleep in a comfortable position with a pillow that supports the natural curve in your back.

» Eat well and drink plenty of water.

PAIN in the NECK? When to Seek Help

Warning Signs of Serious Illness or InjurySeek immediate medical care for neck-related pain if you experience any of the following: » Serious injury, such as a motor

vehicle or diving accident. A trained professional can immobilize the patient to avoid further injury.

» Radiating pain or numbness in the arms or legs that causes weakness – even if the neck itself doesn’t hurt.

» Neck stiffness accompanied by fever, headache, nausea, vomiting or other

symptoms may be a sign of meningitis, a serious infection that requires prompt medical care.

» Continuous, persistent, severe pain accompanied by pain that radiates down the arms or legs, and/or headaches.

Protect Against MeningitisYoung people ages 16 to 21 are at the highest risk for meningitis. Talk to your doctor to find out if you or your child should receive the meningococcal vaccine.

iSNORING

It’s easy to make light of someone who snores so loudly they keep the neighbors up. But “sawing logs” isn’t just a funny character trait – someone who snores could have sleep apnea, a common sleep disorder.

There are three main indicators of sleep apnea: loud snoring, gasping for breath several times per night and feeling tired even after a full night’s sleep. Sleep apnea can be detrimental to one’s health – it’s often linked to heart problems, depression and weight gain.

If you or someone you love is snoring instead of catching some peaceful Zzzs, the following tips can help.

What to Do When Sleep Isn’t RestfulThere are two types of sleep apnea: obstructive sleep apnea, where the muscles in the back of the throat relax, resulting in a narrowed airway, and the less common central sleep apnea, where the brain doesn’t transmit the proper signals to the breathing muscles. Both conditions cause the sleeper to stop breathing momentarily. This usually causes the sleeper to gasp for breath, and awaken briefly. While you don’t usually notice you’ve woken up, this pattern can prohibit you from reaching a deep sleep and cause you to feel tired in the morning.

If you think you might have sleep apnea, talk to your doctor and see if a sleep study might be right for you. You may need to spend a night in a sleep center, which is outfitted with a comfortable bed in a natural, home-like atmosphere. Sensors placed on your body will transmit information to polysomnography equipment that records breathing patterns and oxygen levels while you sleep. Or your doctor may prescribe a portable device to use at home to detect sleep apnea.

If you are diagnosed with sleep apnea, the first step may be lifestyle changes. These include:

> Losing weight. > Quitting smoking.

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> Sleeping on your side or stomach instead of your back.

> Avoiding alcohol. > Keeping nasal passages open with saline sprays or breathing strips that can be purchased over the counter.

If none of these methods work, your doctor might want you to try a continuous positive airway pressure (CPAP) machine. A face mask delivers air pressure throughout the night to keep your air passages open. It helps relieve snoring and apnea. There are also oral devices from your dentist that can help. In more extreme cases, surgery might be recommended.

Don’t Ignore the SnoreWhen you’re not sleeping well, all aspects of your life can be affected, including your health. If you aren’t getting the restful sleep you need, talk with your primary care physician. ❚

Could Signal Sleep Apnea

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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. Images may be from one or more of these sources: ©Thinkstock, ©iStock, ©Fotolia. ©2011 Priority Integrated Marketing | priorityresults.com

CELEBRATING 90 YEARS OF CARING

720 N. Lincoln Street Greensburg, IN 47240

www.dcmh.net

A postcard (left) and original photo (below) of DCMH from the 1920s.

It will soon be 2012, which represents a special year for Decatur County Memorial Hospital (DCMH.) That’s because in February, DCMH will celebrate 90 years of caring for our community in a number of ways.

1922 – Decatur County Memorial Hospital OpensGreensburg existed as a town for nearly 100 years and a city for 63 years before a hospital was located here. It was on Feb. 4, 1922, when Decatur County Memorial Hospital first opened its doors for business.

An article in the “History of Decatur County” reports that Dr. D.W. Weaver did more than any one man to arouse public sentiment in favor of building a hospital in the county. He spearheaded a failed effort in 1916 to sell the idea to the Board of County Commissioners. According to John Stewart, whose father was one of several instrumental in supporting the later successful launch, the first attempt was thought to be too focused on the city. However, Dr. Weaver’s efforts did give rise to the idea and it was later in the decade when a group of ser-vicemen themselves saw the value of hospitals in cantonments, in the U.S. and on foreign soil. Also, a group of county residents including Sam Shirk, Russell French, Paul Tetrick, Ben Lawson and others had suffered personal

tragedies involving births. They believed a hospital could have prevented these losses and as a result they supported the idea of a County Hospital. Their support helped advance the concept of a hospital and bring about its construc-tion. That group was also the one that included Arthur Carter Stewart – John’s father.

The original hospital structure cost approxi-mately $105,000, or about one-tenth of what our new MRI (magnetic resonance imaging) machine cost just a few years ago. Major addi-tions have been made to the original structure over the years to keep pace with the growth of the surrounding community. They opened in 1942, 1965, 1974, 1995 and 2005.

Changing to Meet Community NeedsMany of the early additions were focused on patient beds and they were a good indicator at the time of the size of a healthcare facility. It was also a time when hospital stays were com-mon after surgeries, deliveries and other pro-cedures, like the first-ever conducted at DCMH on Feb. 9, 1922. It was that date when a 4-year-old boy had his tonsils and adenoids removed, undoubtedly with a lengthy stay to follow. It’s a procedure that today is routinely conducted on an outpatient basis at DCMH by Dr. Christopher

Stevens of Southern Indiana ENT. This shift from inpatient to outpatient services has continued, and today nearly 80% of our facility’s procedures are conducted on an outpatient basis.

The ability to change with the times is why DCMH stands more ready than ever in the history of this County to serve its residents with quality inpatient and outpatient care, 24/7 emergency services, a Center for Wound Healing, telehealth network and more. Decatur County Memorial Hospital may be just 90 years old but it’s made a difference in the overall health and wellness of the community in a number of ways; from economic development, to being a Top 20 Critical Access Hospital in the nation, or offering the latest services and well-ness programs. We truly provide “the quality care you want, close by!” They’re all good rea-sons to help us celebrate 90 years of caring with DCMH in 2012! ❚