Beaufort Memorial Hospital Living Well- Winter 2013
60
Bourne to After 17 years of puffing, MATT DAMON embraced a new smoke-free identity LEARN TO STAY HEALTHY WITH DIABETES page 56 Keep ‘Senior Moments’ to a Minimum DIETARY SUPPLEMENTS: DO YOU REALLY NEED THEM? BMH Offers Advanced Technique for Prostate Cancer Surgery WINTER 2013
Beaufort Memorial Hospital Living Well- Winter 2013
1. BournetoBourneto QuitQuit toAfter 17 years of puffing, MATT
DAMON embraced a new smoke-free identity LEARN TO STAY HEALTHY WITH
DIABETES page 56 Keep Senior Moments to a Minimum DIETARY
SUPPLEMENTS: DO YOU REALLY NEED THEM? BMH Offers Advanced Technique
for Prostate Cancer Surgery WINTER 2013
2. The spa-like atmosphere, cotton gowns and soft Mammo- Pads
make your visit comfortable and less stressful. Onsite radiologists
review images while you wait so that you can leave knowing your
results. Board-certified surgeons are onsite to provide same-day
consultations, enabling you to go from screening to diagnosis in
one place, in one visit, for your added convenience. Breast Care
Coordinators are available to guide your care, offering information
and support every step of the way. Why do more women choose the
Beaufort Memorial Womens Imaging Center? Beaufort Memorials Womens
Imaging Center was designed to address womens breast health issues,
from screening to diagnosis on your time schedule, and in the
comfort of a relaxing, serene environment. OUR SERVICES INCLUDE
SCreenIng MaMMograMS ________________________________________
DIagnoStIC MaMMograMS________________________________________
BreaSt ultraSounD________________________________________
StereotaCtIC BreaSt BIopSy________________________________________
Dexa Bone SCanS________________________________________ ultraSounD
BreaSt BIopSy SaMe-Day reSultS Spa-lIke SettIng CoorDInateD Care
Take a sTep fOr YOUr healTh TOdaY. Call 843-522-5015 TO sChedUle
YOUr annUal mammOgram. Beaufort Medical Plaza, 989 riBaut road,
Suite 110 Beaufort, Sc 29902 BlufftoN Medical SerViceS, 11 arleY
WaY, Suite 102 BlufftoN, Sc 29910
3. CONTENTS COVERPHOTOBYARMANDOGALLO 52 DEPARTMENTS 2 Opening
Thoughts Working together, we can help ourselves and our community
to live well. 46 Virtual Health Supportive apps, one supersmart
heart chart and the worlds most clever piece of cutlery. 54 Out of
the White Coat A window into the lives of our doctors ... out of
the white coat. 56 Healthy Insights Diabetes Educator Kathy
Phillips helps patients manage their disease. FEATURES 3 Advanced
Care for Prostate Cancer Learn about the advantages of a
robot-assisted prostatectomy through a Q&A with BMH urologist
Michael Staley, MD. 4 Staying Sharp Here are seven tips to improve
your brain health. 6 Body Boosters? Dietary supplements may not be
all theyre cracked up to be. 10 Got Excuses? Skipping your
screenings may be put- ting your health in danger. Stop with the
excuses and put on that gown. 14 Managing Your Health with a DIY
Tool Kit Apps and gizmos that can help control diabetes and heart
disease. 18 Is It the Stress Talking? From heartburn to breakouts,
heres how anxiety may be playing fast and loose with your health.
20 The Wonderful World of Greens Green vegetables can strengthen
bones, sharpen your vision, even prevent birth defects. Eat up. 25
Knee-to-Know Basics This joint keeps you jumpingand walking,
climbing and moving. Lets see how it operates. 34 Run for Your Life
With a cancer diagnosis, exercising may be the last thing on your
agenda. Heres why to reconsider. 38 14 Good-for-You Gifts These
holiday presents will make everyone on your gift list feel better
inside and out. 42 Special Delivery And you thought choosing your
babys name was tough. Here are three other important birth
decisions. 49 A Ball Is Born BMH celebrates 25 years of the
Valentine Ball. ON THE COVER After 17 years of a daily
pack-and-a-half habit, it was love that persuaded one of Hollywoods
true nice guys to put down the cigarettes. For inspiration, advice
and a boy-meets-girl romance, see how Matt Damon quit smokingand
how you can tackle it yourself. 28 SPECIAL Getting the Best of
Breast Cancer A cancer survivor tells her story. WINTER 2013 1
4. A s you read through this edition of Living Well I challenge
you to think about what it really means to live well, and to ask
yourself if there is more that you could and should be doing. Then
decide what it will take to get you where you need to be. Our
mission in offering this community magazine is to provide useful
informa- tion that helps you and your family to take positive steps
to improve and enjoy your health. That is why youll frequently
notice local options for, say, quitting smoking, managing an
existing chronic disease or becoming more physically t. Many of
these services are offered right here at Beaufort Memorial. So,
whats stopping you? WHAT IS THE FUTURE OF HEALTHCARE? The only
thing certain about healthcare these days is change, and we still
dont fully know or understand what that change will look like here
or across the nation. That doesnt mean there arent things we can do
now to fulll our mission to pro- vide superior healthcare services
and to improve the health of the community. And boy, have we been
busy! This fall we opened a new internal medicine ofce on Ladys
Island in Beaufort and added a board-certied internist, Dr. Robert
Vyge (read more on page 55); recruited a new, board-certied
urologist who has performed hundreds of robot- assisted minimally
invasive prostate surgeries (read more on page 3); and, opened a
comprehensive Joint Replacement Center with our leading orthopedic
surgeons (read about one on page 54), rehab specialists and many
others, working together to make it the top choice for orthopedic
care in the region. Weve also recruited several new OB/GYNs who
soon will be opening a practice in Beaufort, and were beginning
work to expand and renovate our Intensive Care Unit (ICU), an
effort that is being funded in part by community donations to the
BMH Foundation. We know we cant rest on our laurels and ignore
opportunities to recruit the best and the brightest physicians,
develop needed services for the community, and stay on the cutting
edge of medicine. And, we know we cant do these things alone. HOW
CAN YOU HELP? As the only not-for-prot hospital in the region, we
reinvest our revenues in our ser- vices, equipment and facilities.
By supporting the BMH Foundation, you can do the same. The
Foundation has begun selling tickets to the 25th annual Valentine
Ball to benet the ICU expansion. By attending or making a donation,
you will be working right beside us to fulll our mission and help
the entire community live well. Rick Toomey President & CEO
Working Together, We Can Help Ourselves and Our Community to Live
Well OPENING THOUGHTS BEAUFORT MEMORIAL HOSPITAL President &
CEO Richard K. Toomey, DHA, FACHE The BMH Board of Trustees Gerald
Jerry Schulze, Chair Terry Murray, Vice Chair David Tedder,
Secretary/Treasurer Andrea Allen, MS, LMSW Kathleen Cooper David
House Terry Murray Faith Polkey, MD James Simmons, MD Patricia
Thompson, MD Ex-officio members J. Chadwick Tober, MD, Chief of
Staff Bill Nettles, Chairman, BMH Foundation Bill McBride, Beaufort
County Council representative BMH Editorial Courtney McDermott,
Director, Marketing & Communications PRODUCTION Editorial
Editor-in-Chief: Sally Kilbridge Editors: Erin Feeney, Matt Morgan,
Ellen Olson, Tom Weede Copy Editor: C.J. Hutchinson Design Chief
Art Director: Pamela Norman Art Directors: Andrea Heser, Rod
Karmenzind, Kay Morrow Production Senior Production Manager: Laura
Marlowe Special Projects Coordinator: Jenny Babich Imaging
Specialist: Dane Nordine Production Technology Specialists: Julie
Chan, Sonia Fitzgerald Circulation VP/Business Intelligence Group:
Patrick Kehoe Postal Affairs & Logistics Director: Joseph
Abeyta CLIENT SERVICES Chief Client Officer: Beth Tomkiw VP/Client
Services & Strategy: Paul Peterson Account Managers: Carey
Ballard, Lauren Keeton, Gerry Kubek, Kirsten Markson, Barbara Mohr,
Ryan Smeets ADMINISTRATION Vim & Vigor Founder: J. Barry
Johnson Chairman Emeritus: Preston V. McMurry Jr. Chief Executive
Officer: Matthew J. Petersen Chief Operating Officer: Fred
Petrovsky Executive VP/Sales: Chad Rose, 888-626-8779 VP/Content:
Jeff Ficker Creative Director: Marc Oxborrow Beaufort Memorial
Hospital 955 Ribaut Road Beaufort, SC 29902 843-522-5200
843-522-5585 Doctor Referral Service Living Well, a subtitle of Vim
& Vigor,TM Winter 2013, Volume 29, Number 4, is published
quarterly by McMurry/TMG, LLC, 1010 E. Missouri Ave., Phoenix, AZ
85014, 602-395-5850. Vim & VigorTM is published for the purpose
of dis- seminating health-related information for the well-being of
the general public and its subscribers. The information contained
in Vim & VigorTM is not intended for the purpose of diagnosing
or prescribing. Please consult your physician before undertaking
any form of medical treatment and/or adopting any exercise program
or dietary guidelines. Vim & VigorTM does not accept adver-
tising promoting the consumption of alcohol or tobacco. Copyright
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& Vigor,TM 1010 E. Missouri Ave., Phoenix, AZ 85014. 2 WINTER
2013
5. Q Is surgery a better alternative than watchful waiting for
treating prostate cancer? A Closely monitoring a patients condition
can be appro- priate in some cases. But surgery has been shown to
offer the best long-term results. Depending on the type of cancer
and your overall health and preferences, your doctor may recommend
other options, including radia- tion or cryotherapy. Q Does surgery
offer any other benefits? A Yes. A radical prostatectomy, which
involves the removal of the prostate gland and some surrounding
tis- sue, will allow your doctor to more precisely determine the
stage of the cancer based on a pathological specimen. The success
of the surgery also can be determined just a few weeks after the
procedure with a simple blood test. Q What are the advantages of a
da Vinci Si robot- assisted prostatectomy? A Because the procedure
can be performed through sev- eral small incisions in the abdomen,
there is significantly less blood loss and postoperative pain.
Patients are dis- charged from the hospital just one day after
surgery and will need a catheter for one week. In comparison, open
surgery involves a two- to three-day hospital stay and two to three
weeks with a catheter. Q Why do you need to use a robot to perform
the laparoscopic surgery? A Robotic technology, like the da Vinci
Si, provides high-definition visualization in three dimensions and
magnification. Its instrumentation is more functional than
traditional laparoscopy instruments. Thus the robot can allow us to
use laparoscopy in cases that would be very difficult to perform
laparoscopically without it. Q Should I have an annual PSA test? A
Yes! Although the U.S. Preventive Services Task Force decided last
year not to recommend regular prostate- specific antigen
screenings, most urologists disagree with the decision. Prostate
cancer is the second leading cause of cancer deaths in men. The PSA
test is a simple, inexpensive blood test that can alert us to a
potential problem. Men between the ages of 55 and 69 should have
the screening every year. BMH urologist Michael Staley, MD,
discusses the advantages of a da Vinci Si robot-assisted
prostatectomy. The minimally invasive surgery offers a faster,
easier recovery with less pain AdvAnced cAre for ProstAte cAncer
Meet Dr. Staley A board-certified urologist, Michael Staley, MD,
joined Coastal Carolina Urology Group this summer after practicing
for 13 years in Asheville, N.C. Staley grew up in Columbia, S.C.,
and earned an MBA at Georgia State University before starting med
school at the Medical University of South Carolina in Charleston.
After graduating in 1994, he interned at Medical Center Hospital in
Burlington, Vt., and returned to MUSC for his surgery and urology
residencies. He had the distinction of serving as chief resident in
his final year. During his years practicing medicine in Asheville,
Staley treated a significant number of patients who had kidney
stones and various urologic cancers. He is the only BMH urologist
trained to perform robot-assisted prostatectomies. The married
father of two and his family have been vacationing on Fripp Island
for years. Weve always had the desire to move back to the
Lowcountry, Staley says. Working at Beaufort Memorial Hospital has
afforded us that opportunity. CALL Schedule a Visit Michael Staley,
MD, sees patients at Coastal Carolina Urology Group in Beaufort and
at Beaufort Memorial Bluffton Medical Services in Westbury Park,
Bluffton. To make an appointment, call 843-524-7607. To learn more
about Beaufort Memorials minimally invasive surgery program, visit
www.bmhsc.org. 3WINTER 2013
6. I t happens to all of us. You walk into a room and forget
what you went in there to do. You mis- place your cellphone and
have to call yourself to nd it. You run into an old friend and draw
a blank on her name. Frustrating as those little lapses are, theyre
not uncommon, especially as we age. Like our bodies, our brains
undergo physiological changes, and these can slow down our mental
processes. But its not a lost cause. Theres plenty you can do to
stay sharp and delay the effects of aging. The same things you do
to reduce your risk of heart disease and stroke also help reduce
your risk of dementia, says Beaufort Memorial Hospital neu-
rologist Paul Mazzeo, MD. A good diet, regular exer- cise and
keeping stress in check have been shown to be benecial in reducing
the risk of developing Alzheimers, the most common form of
dementia. Researchers have found its possible to prevent or delay
the symptoms of Alzheimers and other demen- tia through a
combination of healthful habits. 1. GET MOVING Studies have shown
physical exercise reduces the risk of developing dementia by 50
percent. It doesnt have to be intense exercise, Mazzeo says. People
who walk a few times a week get almost as much benet as those who
exercise daily. If youve been inactive awhile, its best to start
small and build up over time. Any activity that gets your heart
rate up is goodgardening, house clean- ing, climbing stairs. Aim
for at least 30 minutes of exercise a day ve days a week. Losing
your memory is not an inevitable part of agingyour lifestyle has a
huge impact on the health of your brain. Here are 7 ways to stay
sharp Staying Sharp CALL Dont Forget. Call Today The Memory Center
sees patients by appointment only at Beaufort Memorial Bluffton
Medical Services in Westbury Park and at Coastal Neurology in Port
Royal. To make an appointment, call 843-707-8833. 4 WINTER
2013
7. 2. HAVE SOME FOOD FOR THOUGHT Mom was right. Vegetables are
good for you. Ditto for fruit. If you eat fruits and veggies across
the color spectrum, youll get the protective antioxidants and
vitamins your brain needs to function at its best. I suggest
following the Mediterranean diet, Mazzeo says. Its rich in sh,
nuts, whole grains, olive oil and fresh produce. Choose sh with
omega-3 fatssalmon, tuna, trout, mackerel or sardines. Avoid fast
food, rened carbohydrates high in sugar, full-fat dairy products,
red meat and processed foods. 3. PLAY GAMES Working your brain is
as important as working your body. Activities involving multiple
tasks and requiring organization or communication offer the
greatest benet. Im a big proponent of activities that promote lit-
eracy, Mazzeo says. People who continue learning new things
throughout life tend to have the lowest rate of memory decline and
dementia. Learn how to play an instrument, study a foreign language
or take up a new hobby. Crossword puz- zles, card games or strategy
games like Scrabble and Sudoku build your capacity to retain
information. 4. GET YOUR ZZZS Most adults need eight hours of sleep
to function at maximum capacity. If you cut it short, your produc-
tivity and creativity suffer.
Good-qualitysleepisveryimportant,Mazzeosays. Its how our brains
organize the events of the day. 5. CHILL OUT Stress doesnt just
make your hair go gray. It takes a toll on whats inside your head,
too. It shrinks key memory areas of the brain, hampers nerve cell
growth and increases your risk of dementia. Find what helps you
relax, whether its a walk in the park, playing with your dog or a
long, hot bath. Deep abdominal breathing is another good way to
calm your nerves. Multitasking becomes more difcult with age,
reports Mazzeo, so try to decrease the number of things you need to
keep track of at one time. 6. MIX AND MINGLE As we age, we often
become more isolated. Fight the urge to sit in front of the TV
alone, and get out and mingle. Dont Wait to Get Help Forgetting
your anniversary isnt cause for panic. But when memory loss becomes
so severe it disrupts your life, you may be experiencing the
warning signs of dementia. People tend to come in too late, says
neurologist Paul Mazzeo, MD. They think their memory loss is due to
their age and accept it as normal. Its important to intervene
early, when remedies are most effective. Antioxidants and certain
vitamins, for instance, work best before the onset of symptoms.
Phosphatidylserine, a pre- scription drug marketed as Vayacog, also
has been shown to help with mild memory impairment. Dietary
intervention and exercise will help even when youve started to
experience some decline, Mazzeo says. But rather than take a pill,
its better to get the vitamins and antioxidants in the foods you
eat. If your forgetfulness is starting to worry you, its time to
visit Beaufort Memorials Memory Center. Because other medical
conditions can cause symptoms of dementia, the first step of your
evaluation will be a comprehensive neurological examination. If
dementia is diagnosed, your treatment plan could include dietary
changes, activities, exercise and rehabilitative therapies. Dr.
Paul Mazzeo is the medical director of the Beaufort Memorial Memory
Center at Bluffton Medical Services. Maintaining good social
contact with people helps our brains thrive, says Mazzeo. Reconnect
with old friends or make new ones. Join a club, volunteer, visit
your local senior center or take a group class. The choice is
yours; just stay connected. 7. BREAK BAD HABITS Two of the most
preventable risk factors for Alzheimers dementia are smoking and
heavy drink- ing. Studies have shown a combination of these two bad
behaviors speeds up onset of the disease by six to seven years.
5WINTER 2013
8. More Americans are turning to dietary supplements and
herbals to make up for poor eating habits. But while supplements
can play an important role in your health, they also can pose risks
Body Bo 6 WINTER 2013
9. According to the National Institutes of Health, the majority
of adults in the United States take at least one dietary supplement
daily or on occasion to keep them in the pink. Its easier to take a
pill than to get the recommended three to five servings of fruits
and vegetables every day, says Beaufort Memorial internist Philip
Cusumano, MD. But people need to know what theyre putting in their
bodies. Just because something is natural doesnt mean its safe. St.
Johns wort, for instance, may help with mild depression, but it
interacts with a wide range of medi cations, from antihistamines to
birth control pills. Its not fruit juice, Cusumano says. Its a real
drug. While they may have the same chemical properties as drugs,
herbs and dietary supplements arent evaluated or reviewed by the
U.S. Food and Drug Administration for safety and effectiveness.
Very few supplements have stood up to scientific scru tiny, says
BMH internist Randy Dalbow, MD. Youre better off eating a healthier
diet and taking the medicines that are prescribed to you. The U.S.
Department of Health and Human Services agrees. According to its
Dietary Guidelines for Americans, the best way to promote health
and reduce risk for chronic
diseasesisthroughdietandphysicalactivity.Supplements should not be
used as a substitute for a healthful diet. Still, most doctors
agree some dietary supplements may be beneficial for managing
certain health conditions. VITAMIN D AND CALCIUM Take vitamin D. It
helps the body absorb calcium, a min eral needed for strong bones.
The body produces vitamin D when the skin is directly exposed to
the sun. But not everyone gets enough rays, and very few foods
naturally contain D. Were finding a fair amount of vitamin D
deficiency in our patients, Dalbow says. Its prudent for them to
take 600 to 1,000 units daily, especially in the wintertime. When
dosing is based on bloodlevel testing results, dif ferent dosages
might be prescribed, he adds, though such testing is not routine.
Along with D, an extra dose of calcium often is recom mended for
bone health. But too much calcium can cause kidney stones, Cusumano
warns. And it can start calcifying arteries. Studies suggest there
is an increased risk of heart attack, stroke and other
cardiovascular disease from taking calcium supplements.
MULTIVITAMINS AND FISH OIL Then theres the multivitamintaken by
more than half of adults in the U.S. Many people look at it as
nutritional insurance to cover dietary shortfalls. > gOTO Get
the Facts on Supplements Want the skinny on dietary supplements?
Visit the National Center for Complementary and Alternative
Medicine at www.nccam.nih.gov. Part of the National Institutes of
Health, it has the latest research on everything from antioxidants
to zinc. osters?Theyve become the goto cure for all that ails you.
Got the blues? Try a little St. Johns wort. Knees giving you
trouble? Take a dose of glucosamine and chondroitin. Coming down
with a cold? Pop some echinacea. Youre better off eating a
healthier diet and taking the medicines that are prescribed to you.
photobythinkstock 7WINTER 2013
10. I take a multivitamin every day because I know I dont eat a
perfectly balanced diet, Dalbow says. But its not something I
strongly recommend to my patients because theres not a lot of
scientic evidence backing it up. In fact, an Iowa study found older
women who took a daily vitamin supplement had a slightly increased
risk of dying of cardiovascular disease and cancer. Based on that
research, I dont recommend multivita- mins for women, Cusumano
says. I do recommend them for men. Fish oil comes in third behind
multivitamins and calcium on the list of most popular supplements.
The American Heart Association recommends it for people with high
levels of tri- glycerides in their blood. But not all doctors are
convinced of its benets. It may make your cholesterol numbers look
better, Dalbow says, but it has not been proven to reduce heart
attacks or strokes. TOO MUCH OF A GOOD THING While the jury may be
out on the benets of dietary supple- ments, scientists have long
known they can be harmful if taken in large quantities. Some people
think if 500 milligrams of a vitamin is good, then 2,000 milligrams
is even better, says Cusumano. Thats a misconception. Because some
ingredients found in dietary supplements are added to foods like
breakfast cereals and beverages, you may be getting more of these
ingredients than you think. If youre trying to improve your health,
look at the cul- tures in the world where people live the longest,
Cusumano says, summing up. They dont take any supplements at all.
With their healthier lifestyles, they dont need them. Drs. Philip
Cusumano and Randy Dalbow are board-certied internists with
Beaufort Memorial Ladys Island Internal Medicine. They can be
reached at 843-522-7240. With the dizzying array of vitamins, herbs
and botanical supplements on the market, how do you know whats best
for you? Before you head to the health food store, consider this:
ADVICE. Dont rely on your friends, TV shows or an article in your
favorite maga- zine for medical advice. Do talk to your doc- tor or
pharmacist before you begin taking any dietary supplements. Your
healthcare provider can help determine which supple- ments, if any,
might be valuable for you. LABELS. Read labels carefully. Dietary
sup- plements contain a variety of ingredients, including vitamins,
minerals, amino acids, herbs and other botanicals. MEDICATIONS.
Dont take supplements in place of, or in combination with,
prescribed medications without your doctors approval. Some dietary
supplements may interact with prescription medications or pose
seri- ous risks if you have medical problems. SURGERY. Talk with
your healthcare pro- vider about the supplements you take if you
are going to have any type of surgical procedure. Supplements like
garlic, ginseng and ginkgo can affect platelet function and cause
bleeding. PROMISES. Be suspicious of a product claiming to be a
miracle cure or scientific breakthrough. If a real cure for a
serious disease were discovered, it would be pre- scribed by
healthcare professionals. TIPS FOR TAKING SUPPLEMENTS While dietary
supplements can under some circumstances be beneficial, Drs. Randy
Dalbow (left) and Philip Cusumano agree that they are no substitute
for a healthful diet. 8 WINTER 2013
11. want better health care? start asking more questions. to
your doctor. to your pharmacist. to your nurse. what are the test
results? what about side effects? dont fully understand your
prescriptions? dont leave confused. because the most important
question is the one you should have asked. go to
www.ahrq.gov/questionsaretheanswer or call 1-800-931-AHRQ (2477)
for the 10 questions every patient should ask. questions are the
answer. open up and say anything
12. Well let you in on a little secret. No one loves to get a
health screening. Are there people who dont fear nee- dles? Sure.
But no one actually enjoys having a blood test. In fact, I know of
no woman who looks forward to a Pap test or her regular mammogram.
And if I had a nickel for every person who is eager for their next
colon- oscopy, Im pretty sure I wouldnt have a single nickel. But
even if there are a hundred things youd rather dothings that are
far more fun than getting poked and proddedthere are few things you
can do that are better for your health than getting your regular
screenings. But you have your excuseser, reasonsfor skipping them.
Right? Well, hear this. I DONT HAVE TIME. IT WILL HURT. IM NERVOUS.
BY STEPHANIE R . CONNER IM TOO BUSY. PHOTOGRAPHYBYTHINKSTOCK If
youre skipping your screenings, you may be putting your health in
danger GotExcuses ? WINTER 201310
13. IM SCARED. I FEEL FINE. SCREENINGS ARE UNCOMFORTABLE AND
PAINFUL. I MIGHT HEAR BAD NEWS. EXCUSE I DONT HAVE TIME Yes, youre
busy. Between get- ting the kids to school, caring for older
parents and working, its easy to overlook your own health. Plus,
what happens if the imaging center or the lab runs behind schedule?
Take a deep breath and remember why youre having these screenings
in the rst place: to potentially give you more time with the people
you love. If the tests reveal a problem, youll be glad it was found
early, when treatment is easierand yes, less time-consuming. If
youre a multitasker, take heart. A blood test takes care of many of
your important screenings, including blood sugar and cholesterol,
with just one draw. Plus, for men, the prostate-specic antigen
(PSA) measurement, a screening for prostate cancer, is a blood test
that can be done at the same time, too. EXCUSE I FEEL FINE, SO ITS
OK TO SKIP THE DOCTOR Wellness is not the absence of illness, says
Steven Lamm, MD, a spokesman for Drive for Five, a mens health
awareness campaign. People feel well and assume they are well. The
truth, he says, is that a lot of condi- tions take years to
develop. You dont wake up at 48 with heart disease, he adds. The
earliest signs of heart problems stealthily appear much sooner.
People who get regu- lar screenings starting in their 20s are at an
advantage. If you learn that your blood sugar or cholesterol levels
are in a poten- tially dangerous range, you can take steps early to
bring those numbers down. Not to mention that when people adopt
healthy habits at a younger age, theyre likely to stick with them.
> EXCUSE I FEEL FINE, SO ITS OK TO SKIPITS OK TO SKIP THE DOCTOR
Wellness is not the absence of illness, says Steven Lamm, MD, a
spokesman for Drive for Five, a mens health awareness campaign.
People feel well and assume they are well. The truth, he says, is
that a lot of condi- tions take years to develop. You dont wake up
at 48 with heart disease, he adds. The earliest signs of heart
problems stealthily appear much sooner. People who get regu- lar
screenings starting in their 20s are at an advantage. If you learn
that your blood sugar or cholesterol levels are in a poten- tially
dangerous range, you can take steps early to bring those numbers
down. Not to mention that when people adopt healthy habits at a
younger age, theyre likely to stick with them. > ITS OK TO SKIP
THE DOCTOR. WINTER 2013 11
14. Waiting for symptoms of disease to develop is a dangerous
risk. In some cases, it might be too late to do anything about it.
EXCUSE SCREENINGS ARE PAINFUL AND UNCOMFORTABLE Only about
two-thirds of people who should be tested (thats adults age 50 and
older) are get- ting their colon cancer screenings, says Andrew
Spiegel, CEO of the Colon Cancer Alliance. There are
well-documented barriers; the most prevalent one we hear about is
the prep, he explains. Preparing for a colonoscopy involves purging
the bowel, which calls for drinking large doses of a liquid
laxative and eating a lim- ited diet in the days leading up to the
test. Spiegel says that the volume of solution patients think they
have to consume is often exaggerated and that advances are help-
ing to reduce the amount of laxative needed. Additionally, people
can request prescription pills that allow for lower-volume liquid
prep. Another common challenge to colon cancer screening is the
test itself. Although the gold standard for colon cancer screening
is a colon- oscopy, there are other options, Spiegel notes. We say
that the best test you can get is the one youll actually do, he
says. Thats because some tests, such as stool tests, might be less
effective, but they are still better than no screen- ing at all.
Ultimately, the numbers are the most compel- ling argument for
screening, Spiegel says. One out of 20 people will get colon cancer
if they dont screen, he explains. Thats a lot of people. Thats 5
percent of the population. For women, the perception of pain might
lead them to avoid mammograms. In fact, only half of women whose
insurance covers annual mam- mograms get the screening, according
to a 2010 study, and researchers speculated that fear of discomfort
was one possible factor. And its no wonder when you consider the
description of a mammogramhaving your WINTER 201312 call Dont
Delay. Make Your Appointment Today The American Cancer Society
recommends that men and women at average risk for colorectal cancer
have their first colonoscopy at age 50. To make an appoint- ment
with a gastroenterologist at Beaufort Memorials Center for
Digestive Diseases, call 843-522-7890. Colon Checkup While it may
not be the most pleasant screening, a colonoscopy is the best way
to discover a problem with your colon. Youre looking directly
inside the entire large intestine, says BMH gastroenterologist
Kevin Kearney, MD, and if a polyp or tumor is found, it can often
be removed on the spot. There are several other ways to check for
polyps. They include: Flexible sigmoidoscopy. Similar to a colo-
noscopy, but only the lower part of the colon can be viewed. While
no sedation is required, you will need to have a barium enema and
an X-ray to view the part of the colon not seen with the scope.
Virtual colonoscopy. Images of the large intestine are taken using
a CT scan. No sedation is required, but youll still need to have a
bowel prep. In addition, air will be pumped through a tube inserted
through your rectum to expand the colon. With either of these
procedures, smaller polyps may not be seen. And if polyps or other
suspicious areas are detected, youll need to have a tradi- tional
colonoscopy.
15. breasts compressed between two plates. But a group of
researchers at Wake Forest University found that mammogram pain is
mildsimilar to the discomfort caused by a pair of tight-fitting
shoes or a mild headache. And we all know how often we women choose
to wear tight-fighting shoescertainly more than once a year! So,
just remember: A mammogram could save your life. ExcusE I mIght
hear bad news The overwhelming likelihood is that its not going to
be bad news, Lamm says. But if something is wrong, the sooner its
diag- nosed, the better. Its clear that whether you hear about the
bad news or not, if you have something bad, its going to rear its
ugly head, he adds. Whether you see the doctor or not wont change
that fact. And heres the bottom line: Screenings iden- tify
diseases in their earliest stages, which is when they are most
treatable. Women whose breast cancer is detected early have a 98
percent chance of survival five years later, compared with 23
percent for women whose disease is found late. When polyps
(precancerous growths) are discovered during a colonoscopy, they
can be removed before they develop into cancer. Should colorectal
cancer be found during an early screen- ing, patients have a 90
percent chance of survival five years later. Only four out of 10
colorectal cancers are detected early, and once they spread to
nearby and distant organs, the survival rate drops to 70 and 12
percent, respectively. no more excuses Sure, there are plenty of
reasons to skip seeing the doctor. But the truth is, there are few
things you can do for your health that offer a greater return on
your time investment. And who knows, maybe with a new appreciation
for the benefits of tests, youll start to look forward to these
regular screenings. (Hey, theres nothing wrong with a little
positive thinking!) Lets do this thing! Your Recommended Screenings
Now that youre on board with getting your screenings, lets talk
specifics. Below is a list of general recommendations for adults.
If you have increased risk due to family history or other factors,
your doctor will likely recom- mend a different screening schedule
for you. Blood pressure. At least every two years, starting at age
20. Cholesterol. Every five years, starting at age 20. Blood
glucose (sugar). Every three years, starting at age 45.
Colonoscopy. Every 10 years, starting at age 50. (Other screening
tests are available and have varying frequency recommendations.)
Mammograms (for women). Annually, starting at age 40. Starting in
their 20s, women also should have a clinical breast exam as part of
their regular well-woman exam, at least every three years. Pap test
(for women). Every three years, or every five years when combined
with the human papillomavirus test. Prostate cancer screening (for
men). Starting at age 50, men should have a con- versation with
their doctors about prostate cancer screening. Sources: American
Heart Association, American Cancer Society im taking controL of my
heaLth! Winter 2013 13
16. Diabetes and heart disease have a lot in commonincluding
your ability to control them. Weve packed these pages with apps and
gizmos that can help MANAGING YOUR HEALTH WITH A BY ALLISON THOMAS
Tool Kit YOUR HEALTH WITH A Tool Kit YOUR HEALTH WITH A Tool Kit
YOUR HEALTH WITH A D I Y PHOTOGRAPHYBYTHINKSTOCK WINTER 201314
17. Evil Sisters? Why are heart disease and diabetes so
similar? It could be because theyre an extension of the same
disease, says Aruni Bhatnagar, PhD, a professor, researcher and
fellow of the American Heart Association. Bhatnagar and other
researchers are studying both diseases as one continuum known as
cardiometabolic disease, and the connection between the conditions
is already being addressed in caring for patients. Clinicians are
now being asked to assume that if you have diabetes, you already
have heart disease, so thats how serious it is, Bhatnagar says. O
ften, were on the hunt for a two-for-one deal. But heres one
package wed rather avoid: diabetes and heart disease. The two
conditions typically come as a set because of shared risks, such as
being overweight or obese, a sedentary lifestyle, smoking, and high
blood pressure and high cholesterol levels. But the upside is this:
With those shared risks come shared ways to reduce or eliminate
them. Well show you some of the best strategies for reducing your
chance for developing complications from diabetes and heart
disease, and give you the tools to make it all easier to manage.
GOALGOALGOAL Lose a fewLose a fewLose a few poundspoundspounds
GOALGOALGOAL Embrace aEmbrace aEmbrace a smart dietsmart dietsmart
diet WINTER 2013 15 Of all the risk fac- tors for both diabe- tes
and heart disease, weight may play the biggest role. For type 2
diabe- tes, the central cause is a chronic calorie surplus. We eat
too much and dont expend enough, and its causing the epi- demic,
says Janet Bond Brill, PhD, RD, a dietitian and the author of
Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart
Disease. But the research shows that losing even a small amount
just 10 percent of your body weightcan help reverse the damage.
Heres the catch: The key to keeping those ben- ets is committing to
the notion that weight loss is an ongoing battle, says Marc-Andre
Cornier, MD, a spokesman for the American Heart Association and a
clinical researcher and endocrinologist. Blood pressure, lipids,
diabetesthey can all improve with minor weight loss, Cornier says.
But obviously its got to be sustained weight loss, and thats the
biggest issue. TOOL: Withings Smart Body Analyzer ($150). It might
look like an ordinary bathroom scale, but this wizard will help you
stay on top of your weight while also analyzing your body composi-
tion, checking your heart rate, and automatically logging and
tracking your data over time. Finding the right eat- ing plan to
manage diabetes and heart disease can be frus- trating, because
while experts easily agree on recommendations like plenty of
vegetables, they part ways on other guidelines. Should you go
low-fat? Should you aim for low-carb? The choice may not be as
difcult as you think. If you look at the American Diabetes
Associations diet recommendations, the num- ber-one consideration
is actually a diet that helps you lose weight, whether its low-fat
or low-carb, Cornier says. At the end of the day, its the weight
loss that trumps the nutrients effects. As long as you take in less
calories, thats going to make the big difference. TOOL: DASH Diet
app ($1.99). Originally designed to help lower blood pressure lev-
els, the DASH (Dietary Approaches to Stop Hypertension) eating plan
is a favorite among health experts for its rock-solid nutritional
prin- ciples and simplicity. This app gives you more than 100
DASH-approved recipes that help you stick with the plan.
18. FOR: SEE YOUR: Regular health checkups and basic diabetes
and heart disease care, including glucose, cholesterol and blood
pressure monitoring Primary care physician Specialized treatment
for cardiovascular disease, the No. 1 cause of death in patients
with diabetes Cardiologist Specialized help with diabetes
complications or managing advanced disease Endocrinologist An
annual eye exam to detect and prevent diabetic eye disease
Ophthalmologist/Optometrist Problems with kidney function that can
lead to kidney disease and dialysis Nephrologist Diabetic nerve
pain and advanced treatment Neurologist Problems related to
neuropathy or general foot physicals to keep feet healthy
Podiatrist Depression and anxiety related to diabetes and heart
disease Psychologist/Psychiatrist A Team Approach It takes a team
to manage serious conditions like diabetes and heart disease. Here
are some of the key members you should consider adding to your
roster. GOALGOALGOAL ManageManageManage your glucoseyour
glucoseyour glucose levellevellevel GOALGOALGOAL Keep yourKeep
yourKeep your bloodbloodblood pressurepressurepressure downdowndown
WINTER 201316 and less than 180 mg/dl after eating. TOOL: Telcare
Wireless Glucose Meter (less than $100 for a yearlong contract;
covered under many insurance plans). This device resembles a
smartphone and uses built-in wireless connec- tivity to upload your
test readings immediately throughout the day so you or your
physician can access them by a smartphone or a computer. While diet
and exer- cise go a long way toward management of blood pressure
many people also need medication. The reality is, most of our
patients need two or three drugs to treat their blood pressure, so
youre likely going to need multiple different kinds of medi- cation
to get good control, Cornier says. Most guidelines recommend specic
types of blood pressure medications like ACE inhibitors or ARBs as
rst-line treatment. These drugs work to prevent blood vessels from
narrowing, keeping them relaxed so that blood ows freely. The goal
for healthy blood pressure is less than 120/80 mm Hg. As people
with dia- betes know, a high blood sugar level isnt the only
problem they need to watch out for. Hypoglycemia is another. You
dont want your blood sugar to dip very low. If your blood glucose
goes too low, youll get an allergic response, your heart rate would
go up and you would have an increase in cardiac output, so we have
to be particularly vigilant, says Aruni Bhatnagar, PhD, a
cardiovascular researcher and a fellow of the American Heart
Association. He points to studies that show intensive control of
blood sugar can decrease the microvascular complications associated
with diabetes, such as kidney and eye disease and neuropathy
(diabetic foot disease). Generally, according to the American
Diabetes Association, adults with diabetes should strive for daily
fasting glucose levels of 70 to 130 mg/dl
19. PHOTOGRAPHYBYTHINKSTOCK Exercise has an insulin-like
effect, so your blood sugar can drop dramatically, Brill says.
Those who are insulin-dependent need to work with a health
professional to prevent situations where their blood sugar drops
too low. TOOL: Nike+ FuelBand ($149). This activity bracelet lets
you easily track how active you are throughout the day and engage
in friendly com- petition with your friends. Ive given these to
several people, and its actu- ally very useful, Bhatnagar says. You
set your targets and if you dont have enough steps or activ- ity,
you can do extra things to meet the goal. GOALGOALGOAL Lower
yourLower yourLower your cholesterolcholesterolcholesterol
levellevellevel GOALGOALGOAL Make tnessMake tnessMake tness a
prioritya prioritya priority WINTER 2013 17 TOOL: Withings Blood
Pressure Monitor ($130). You should have your blood pressure level
checked at regular physician visits, but this device can keep track
of it daily at home or on the go. Just plug it into your smartphone
or computer and strap on the cuff. From here you can record and
track your readings over time, and even email data to your doctor.
Reducing blood cholesterol levels is an important goal for many
people, but it is especially so for those with diabeteseven if
their results arent that high, Cornier says. Theres pretty good
evidence that lowering cholesterol with a statin medication in
individu- als with diabetes who have normal cholesterol is still
potentially benecial. Thats why the guide- lines recommend an LDL
of less than 100 if not less than 70, he says. TOOL: MediSafe
Virtual Pillbox app (free). This app helps you remember to take
your pills, and it means business. In fact, if you dont con- rm
that youve taken your meds, the app can be set to notify a relative
or a caregiver as needed. A combination of aerobic exercise and
strength training for at least 30 minutes per day, ve days or more
each week, is recommended as part of any diabetes management plan.
But those on insulin should seek expert guidance in develop- ing
their workout regimen. Dealing with DepressionPatients diagnosed
with a chronic diseaselike diabetes have a higher rate of
depression.In return, patients with depression are moreprone to
chronic diseases. Its reciprocal, says Beaufort MemorialHospital
internist Robert Vyge, MD. Themore depressed you become, the worse
thecondition gets because youre less interestedin taking care of
yourself. Its important to recognize and treatdepression as early
as possible to prevent thedebilitating complications that can arise
if youdont properly manage diabetes. Symptomsinclude a feeling of
sadness, diminished plea-sure, agitation, fatigue, insomnia and a
loss ofinterest in daily activities. Everyone is going to have an
occasionalbad day, Vyge says, but its the persistence ofthese
symptoms that indicate depression.Vyge encourages those in need to
seek help,whether through psychological counseling orsupport
groups. QUIZ Understand Your Future Risk Determine your potential
risk for having diabetes by taking the DiabetesAware quiz. Go to
www.bmhsc.org/livingwell and click HealthAware Risk
Assessment.
20. 45MILLION Americans have chronic headaches, many caused by
vascular changes and muscle tension related to stress, the National
Headache Foundation reports. Men and women with
type-Apersonalitieshave double the risk of stroke than
less-stressed people, according to a study in the Journal of
Neurology, Neurosurgery & Psychiatry. Crave sugar and fat when
youre stressed? While stress can shut down your short-term
appetite, over the long term, your bodys stress hormone, cortisol,
increases appetite and your motivation to eat. The American
Psychological Association says that 25%of Americans surveyed
reported eating as a way to manage stress. H eartburn. Acne.
Headaches. Insomnia. You know the signs of stress. And the American
Psychological Association has a few to add to the list: high blood
pressure, anxiety, depression and obesity. Heres the frustrating
part: Though you probably know whats causing your stress, you may
not be able to eliminate the sources of itafter all, you cant just
up and quit your job, leave your spouse and ignore your kids. But
heres what you can do: You can rec- ognize that prolonged exposure
to stress wreaks havoc on your health. You can understand its
effects. And you can create a plan to cope. Here are a few things
to know about the impact of stress on your body, from head to toe.
Stress IS IT THE WHAT ANXIETY COULD BE DOING TO YOUAND WHAT YOU CAN
DO ABOUT IT | BY BART BUTLER PHOTOGRAPHYBYTHINKSTOCK TALKING?
WINTER 201318
21. The Womens Health Study found that women with high stress
at work had nearly double the risk of a heart attack than women
with lower job-related stress. Chronic stress can suppress body
systems that arent needed for immediate survival. For example, the
digestive system may not work normally, possibly contributing to
irritable bowel syndrome or heartburn. For people with arthritis,
stress may worsen the pain. Some research shows that rheumatoid
arthritis is more prevalent in people who experienced a stressful
life event in the previous six months (job loss, divorce) than in
the general population. Source: 2012 annual American Psychological
Association survey 64% believe managing stress is very important.
But only 37% say they manage it well. 20%of Americans report
suffering from extreme stress. 70%experience symptoms like
irritability or fatigue, or feel overwhelmed. In studies, stress is
associated with delayed conception in otherwise healthy women. And
psychological factors, including stress, can lead to erectile
dysfunction in men. WINTER 2013 19 QUIZ Test Your Stress Smarts
Stress is serious stuff. The more you know, the better equipped you
are to fight back. Take the American Psychological Associations
Stress Smarts Quiz at www.apa.org by entering stress smarts in the
search field. Then, make a plan for reining in your stress! Getting
a Handle on Stress Think of stress as a dam that will overflow if
not given out lets. Over millions of years, our body has developed
a natural stress response known as fight or flight. Stress actually
changes our bodys physiology, says Clark Trask, MD, BMH family
medicine specialist. How we deal with stress has a direct effect on
our health. Some healthy ways to cope with stress include: Sleep.
Make a concerted effort to rest your brain and body. Eight hours a
day is ideal. Exercise. Move your body to increase levels of
circulating endorphins, dopamine and serotoninall helpful in com
bating stress. Mindfulness. Try to focus on one task at a time.
Other techniques like deep breathing, meditation and prayer can
help calm and relax the mind. Try any one of them to replace the
stress response with the relax ation response. There will always be
external stressors beyond our control, Trask says. But managing our
perception of the stressors and our reaction to them is an
empowering first step towards coping with stress.
22. G The Wonderful World of By Colleen RinGeR
photographybythinkstock
23. reens Gobble up these6good-for-you veggies 21WINTER
2013
24. What if you could ll your plate to overflowingeven go back
for secondsand be healthier? Well, you can! Grab the nearest green
vegetable and start noshing. Vegetables in general are good for
you, no matter what color they are, says Bethany Thayer, a
registered dietitian and a spokeswoman for the Academy of Nutrition
and Dietetics. But green vegetables in particular are good sources
of vita- mins A, C and K as well as potassium. That means that when
it comes to your greens, theres no such thing as too much. These
six superstars can do everything from reduce your risk of cancer to
boost your bone health. And, to misquote Lucy Ricardos immortal
Vitameatavegamin commercial, Theyre so tasty, too! KaleWhy its good
for you: Kale is the king of superfoods. One serving will give you
all the vitamin A and K you need for the day, Thayer says. In fact,
one serving of raw kale gives you 525 percent of your daily dose of
vitamin K, which is great for bone health. Its also a good source
of calcium, folate and potassium. What it tastes like: Expect it to
be deep, earthy and slightly bitter, although the smaller leaves
can be milder. How to eat it: Remove ribs and use it in place of
your usual go-to leafy green (such as romaine or spinach). Put it
in salads, on burgers or in an omelet. Feeling adventur- ous? Roast
the leaves to make kale chips. Why theyre good for you: The long
maligned martyr of the produce aisle, Brussels sprouts offer all
the benets a good cruciferous veggie should: antioxi- dants,
vitamin C, folate and more. They will last up to one week when
stored in the refrigerator. What they taste like: Think of them as
mini cabbages. They have a negative connotation, but theyre really,
really good, Thayer says. Howtoeatthem:Ifyouthinkyouknow Brussels
sprouts, think again: Drizzle them with olive oil and rice vinegar,
then sprinkle with Parmesan cheese. Roast in the oven at 400
degrees for 30 minutes. Youll discover a whole new delicious side
of these small green globes. Brussels Sprouts 1 2 WINTER
201322
25. 3 WINTER 2013 23 Why its good for you: Swiss chard gives
you a lot of bang for your calorie buck just 15 calories in two
cups. Plus, it pro- vides a boost of ber, magnesium and vitamins A
and K. Like all greens, it is a heart-healthy addition to your
diet. What it tastes like: Do you like beets? Then youll like Swiss
chard. Darker greens like Swiss chard do have a stronger taste
prole than iceberg or romaine, Thayer says. Its a good a- vor, just
different. How to eat it: After sauteing it, add apples or dried
cherries for a sweet and sour mixture, Thayer suggests. And, as
with other leafy greens, you can add it to salads or sandwiches, or
even mix it into a smoothie or a soup. Swiss Chard Join Us at the
Chefs Table Gourmet vegetable fare is the latest foodie obsession.
Eric Sayers, BMHs executive chef extraordinaire, will demo to-
die-for veggie dishes in his hos- pital kitchen in early January.
For details, call 843-522-5433. Reservations for the free event are
limited to 12. event What About Iceberg Lettuce? this
crispy-crunchy salad staple has a bad rap. It has more to offer
than most people give it credit for, says Roxanne Davis-Cote, BMH
clinical nutrition manager. true, youll get more nutrients from
darker leafy greens, but iceberg still is no slouch. Its very low
in calories because its mostly water, so it can help keep you
hydrated. Plus, it offers some vitamin A, C and K, and its mild
taste suits a variety of palates. If the stronger flavors of darker
greens turn you off, try using iceberg as your salad base and
slowly incorporating assorted greens. vegetables have a wide range
of flavors and uses, Davis-Cote says. experiment with different
vegetables to see which flavors work best together.
26. AsparagusWhy its good for you: Is your diet high in sodium?
The potas- sium in asparagus can counteract sodiums negative effect
on your blood pressure. Hoping to get pregnant? Asparaguss folic
acid can prevent birth defects. What it tastes like: Fresh
asparagus has a mellow avor, but it really is a taste all its own,
Thayer says. How to eat it: Serve steamed, sauted, roasted or
grilled as a side dish. I like to steam them partway and serve them
cold with dips, Thayer says. To keep asparagus fresh for as long as
possible, store standing up in the fridge in a small dish of water.
4 6 5 WINTER 201324 CollardsWhy theyre good for you: A staple in
Southern cooking, collards offer similar vitamins and nutrients as
kale, making them good for your bones (calcium) and your skin and
eyes (vitamin A). What they taste like: Think about biting into a
strong cabbage leaf. How to eat them: Trim the ribs and use the
wide, sturdy leaves in place of tortillas or bread for a healthy
wrap. If the taste is too biting for you, cook them to mellow the
avor. Add smoked turkey for a healthier take on the traditional
Southern collards- and-ham combo. BroccoliWhy its good for you: A
cousin to cabbage, broccoli is a cruciferous vegetable that is
packed with vitamin C, calcium, ber and phytochemicals, which may
reduce the risk of cancer. What it tastes like: You may pick up on
a hint of cabbage, but its fairly mild and there are many ways to
prepare it. How to eat it: Raw is best since cooking damages some
of its cancer-ghting com- pounds. Not a fan of raw broccoli? Toss
it into stir-fries and omelets, or top your pizza or baked potato
with it.
27. BY ELLEN OLSON Knee- B A S I C S BY ELLEN OLSONBY ELLEN
OLSON WINTER 2013 25 Your overall mobility hinges on this joint.
Heres how to keep it well oiled We run. We jump. We climb stairs.
Sometimes we (well, some of us) compete in marathons or climb
mountains. Throughout our lives, our knees take a beating. So its
no wonder that a good bit of pain is associated with this important
joint. But just how important is it? to-Know
COMPASSPHOTOGRAPHYBYGETTYIMAGES;BLUEPRINTPHOTOGRAPHYBYTHINKSTOCK
28. Coupe recommends following the RICE steps to ease the pain:
rest, ice, compression, elevation. People are often tempted to put
heat on pain, but that could actually make it worse. Ice will
reduce the swelling and numb the pain, Coupe says. And most
importantly, rest! Get off your feet for a bit. Arthritis. Most
common in older people, arthritis of the knee is a result of
damaged cartilage. The cartilage is there to protect the kneelike a
cushiony layer of insula- tion, DiNubile says. When its healthy,
the bone can slide across the cushion like ice on ice. But when
that cartilage becomes damaged, problems ensuenamely, arthritis. In
the early stages, arthritis is treated with nonsur- gical methods,
like lifestyle changes, medica- tion and supportive devices. If the
arthritis progresses, your doctor may recommend a bit of excavating
through arthroscopic sur- gery or a partial or total knee
replacement. Ligament tears. If youre a sports fan, youve probably
heard the term torn ACL. Its a common injury in athletes,
especially among women. ACL stands for anterior cru- ciate
ligament, and actions like twisting your knee with the foot
planted, getting hit on the knee and stopping suddenly when run-
ning can tear it. The ACL is the best-known ligament, but it isnt
alone in being at risk. Your knee is made up of four ligaments, all
of which can be torn. Depending on the sever- ity of the tear,
surgery may be needed. What Lies Beneath Understanding the
construction of the knee can be tricky. Most of us are only aware
of the visible kneecap, but theres much more to this joint, says
Nicholas DiNubile, MD, an ortho- pedic surgeon and the author of
FrameWork for the Knee: A 6-Step Plan for Preventing Injury and
Ending Pain. The main structural elements are bones, tendons and
ligaments. Think of those like the walls, floor and roof of your
house, he says. Heres how its laid out: The knee joins the
thighbone (femur) to the shinbone (tibia). The smaller bone
(fibula) that runs alongside the tibia and the kneecap (patella)
round out the bone structure of the knee. Tendons con- nect the
knee bones to the leg muscles that move the joint, and ligaments
join the knee bones and provide stability to the knee. All these
elements work together to help you twist, turn, run and jump.
CraCks in the Foundation Even the best feats of engineering are
sus- ceptible to a few structural weaknesses, and the knee is no
exception. The three main structural weaknesses that eventually may
call for repair: Overuseandinflammatoryinjuries.These are the types
of problems we see in runners, gardeners and other people who
simply use their knees a lot, Coupe says. Overuse can result in
tendinitis or swollen ligaments, which is painful, but not overly
detrimental. The knee is a hinge joint that essentially allows us
to move. Without it, we would be immobile, says Kevin J. Coupe, MD,
an orthopedic surgeon in sports medicine and a fellow of the
American Academy of Orthopaedic Surgeons. Makes you want to sit
down for a minute, doesnt it? Heres how to prevent or treat knee
pain and injury, and keep this marvel of design healthy and hinged
for years to come. Winter 201326
29. FIXER-UPPERS Much like your house, your body will hold up a
bit better if you perform basic upkeep. Its always better to
prevent injury than treat it, DiNubile says. He offers these tips:
1 Keep a healthy weight. Have you ever loaded your car with heavy
objects or multiple people and noticed that the ride wasnt quite as
smooth? The same holds true for your knees. When you are
overweight, youre putting an extra burden on the knees cartilage,
which can cause it to wear down more quickly. 2 Perform a balanced,
regular exercise routine. If you only work out the rst week of
January, youre not doing yourselfor your kneesany favors. The knees
are meant to be moved, DiNubile says. Plus, strong leg muscles help
take the strain off of the knee. 3 Experiencing knee pain? Get it
checked. By ignoring it, youre almost asking for it to worsen. If
you notice persistent pain, dont brush it offtalk to your doctor.
With all the treatment options available today, theres no reason
why you should have to suffer, DiNubile says. WINTER 2013 27 Build
a Better Knee O ne of the best ways to avoid an injury is to
strengthen the muscles around the knee. The quadriceps and
hamstrings are the two major muscles support- ing the knee, says
Diane Haigler, supervisor of BMH Comprehensive Outpatient
Rehabilitation Services, but it is also important to strengthen the
muscles of the joints above and below the kneethe hip and the
ankle. The mini squat benefits leg mus- cles, posture, alignment
and core: Lean against a wall with hips, shoulders and head
touching the wall. Keep feet shoulder-width apart and about 6
inches from the wall. Tighten your abdominal muscles. Slide down
until you cannot see your feet. Hold three to five seconds and
return to starting position. Repeat for one to three sets of 10.
Call When You Need Rehab After an injury, physical therapy can help
speed you back to normal. To schedule an appoint- ment with
Beaufort Memorials Outpatient Rehabilitation Services, call
843-522-5630.
30. When Matt Damon went smoke-free, his motivation came from
the heart. See how you can discover your inner quitter and breathe
free Bourne to WINTER 201328
31. By Teresa Caldwell Board
32. 30 WINTER 2013 Quitting: a Team Sport No question,
cigarettes are poison. But even when you know how deadly they are,
it takes practical strate- gies and support to turn the desire to
quit into a smoke- free life. Cigarettes are exquisitely designed
nicotine-delivery devices that were developed and marketed to
addict peo- ple to them, says Tim McAfee, MD, MPH, director of the
Ofce on Smoking and Health for the Centers for Disease Control and
Prevention (CDC). The majority of smokers are both physically and
psy- chologically addicted to cigarettes, McAfee says. So the best
chance of success comes through a combination of medication and
counseling to address both physical crav- ings and psychological
urges to smoke. Smoking cessation counseling can prepare you with a
personalized strategy. You can talk to your doctor, attend a
hospital support group, or get online or phone support. To help
with physical cravings, nicotine replace- ment is available in
patches, gum, lozenges, inhalers or nasal sprays. Prescription
medication to ease with- drawal symptoms can be used instead of or
in addition to nicotine replacement. Positive Clues Rather than
calling the insomnia, irritability and anxi- ety that can strike as
nicotine dependence wanes withdrawal symptoms, think of them as
recovery Blame It on Love Aug. 5, 2004, was a life-changing day for
Damonthe day he became a nonsmoker and put 17 years of pack-and-
a-half days behind him. Rewind a year or so: This story begins, as
many good stories do, with a boy-meets-girl epiphany. When Damon
met his wife, Luciana Barroso, in Miami in 2003, there was a halo
of light around her, and I absolutely knew that moment had changed
my life before I even spoke to her, he told Macleans in a 2011
interview. The desire to have children with Barroso became part of
his motivation to quit smoking. I remember my brother gave up
[smoking] before he had kids, Damon told The Observer in April
2013. He said, Im going to give myself six months or a year to
clear out my system. I remember thinking, Yeah, Ill do that, too.
Damons motivation was sound: In addition to the better-known health
risks of smoking, men who smoke cigarettes have a lower sperm count
and increased abnor- malities in sperm shape and function,
according to the American Society for Reproductive Medicine. In a
July 2004 interview with the Washington Post, just a month before
he quit, Damon was already reecting on the toxins in cigarettes. He
had switched to a more nat- ural brand, he said. Its amazing. You
know, its about 350 additives your average cigarette has, from
arsenic, from cyanide to ammonia. Theres a down-to-earth charm
about Matt Damon. Maybe its his earnest gaze when he talks about
clean water or the ash of dimples as he blazes forth with that
dazzling grin. He just comes off as a likable guy. Whether playing
things bald and bionic in Elysium, bad to the bone in the Bourne
trilogy or scrappy and brilliant in his breakout role in Good Will
Hunting, the actor himself seems like someone youd enjoy hanging
out with over a beer. But not a cigarette. Those days are behind
him.
33. Acetonefound in nail polish remover Acetic Acidhair dye
ingredient Ammoniacommon household cleaner Arsenicused in rat
poison Benzenefound in rubber cement Butaneused in lighter fluid
Cadmiumactive component in battery acid Carbon monoxidereleased in
car exhaust fumes Formaldehydemain ingredient in embalming fluid
Hexaminefound in barbecue lighter fluid Leadused in batteries
Naphthalenemothball ingredient Methanolmain component in rocket
fuel Nicotineused as insecticide Tarroad-paving material
Tolueneused to manufacture paint Up in Smoke: Whats Really in a
Burning Cigarette? A lit cigarette produces more than 4,000
chemicals. Many are poison- ous, and at least 50 are known to cause
cancer. Here are some of the chemicals in cigarette smoke, and
where else youll find them: Source: American Lung Association
Winter 2013 31
34. Source: smokefree.gov Winter 201332 Get Help Breaking the
Habit Patty Griswold knew all too well the health risks associated
with smoking. But it wasnt until her mother died of lung cancer
that the 65-year-old registered nurse found the motivation to break
the habit. A few weeks before my mother passed away, she asked me
to quit smoking, Griswold recalls. I promised her I would.
Realizing she would need help kicking her four-decade addiction,
Griswold signed up for the Freedom from Smoking program offered by
Beaufort Memorial Hospitals LifeFit Wellness Services. As part of
the eight-class program, participants examine their own patterns of
smoking, learn how to handle triggers and urges, and receive
training on stress management techniques that can help them get
through the quitting process and life after cigarettes. Griswold
hasnt smoked a cigarette since taking the class three years ago.
This spring, she received a clean bill of health from her
cardiologist. Call Freedom from Smoking LifeFit Wellness Services
offers the American Lung Associations Freedom from Smoking program
throughout the year. Cost for the courseconsidered the gold
standard in smoking cessation programs is $30. For more information
on the next scheduled session, call 843-522-5570.
35. For a successful START to your new smoke-free life, the CDC
suggests: Anticipate and plan for the challenges youll face. Remove
cigarettes from your home, car and work. Talk to your doctor about
getting help to quit. S T A R Set a quit date. T Tell family,
friends and colleagues youre quitting. symptoms, suggests Mary Ella
Douglas, facilitator for the Freedom From Smoking online program
(ffsonline. org) for the American Lung Association. The most
intense symptoms start to resolve in an average of 10 days to two
weeks, Douglas says. We want people to understand that theyre
recovering from an addiction, so these signs are very positive
because they mean great changes are taking place physically.
Quitting smoking is about the best thing anyone can do to protect
their health. Claim a New Identity The majority of smokers want to
quit, McAfee says, and many have already tried before. If you dont
try, your chances of success are zero. The most important thing is
to keep on trying. He compares trying to quit smoking to learning
to ride a bicycle. You have to learn to be an ex-smoker, McAfee
says. Just like falling off a bike teaches you how to stay on,
so-called failed attempts to quit teach you how to set yourself up
for success the next time. When asked by The Observer earlier this
year how his life had changed since Good Will Hunting made him
famous 15 years ago, Damon came up with one big difference: He
doesnt smoke anymore. Its an incredible personal accomplishment,
McAfee agrees. People should pat themselves on the back if theyre
former smokers. In transforming from eager aspiring actor to
satised family man, his priorities and identity changed. Ben
[Afeck] and I started [smoking] when we were in high school, Damon
said. Wed see the great actorsBrando, James Dean, Mickey Rourke,
who we loved back then smoking, and we just thought it was cool. A
healthy lifestyle became a priority for Damon as he got older, got
married and became a father. (He and Barroso now have four
daughters.) When asked in 2011 how turning 40 had felt, Damon said,
Actually, it felt really good. I felt lucky to have the family that
I have and the wife that I have, and the job that I have, and I
just kind of found myself wanting health and more of the same.
Finding Your Motivation One of the most important ingredients to
success is get- ting motivated and staying motivated, McAfee says.
Protecting family members from secondhand smoke can motivate people
to quit. Secondhand smoke is full of carcinogens, Douglas says.
Quitting smoking is not only good for the individual but for
everyone around them. Another source of motivation can be the money
you save by not buying cigarettes. You can put the money toward a
weekly massage, add it to your college or retire- ment savings, or
donate it to a cause you care about. In fact, while saving your own
life you could contribute to saving another persons. Damon became
passionate about public health issues while traveling in Africa. I
cofounded water.org, which focuses on water and sanitation. I was
in Ethiopia, and I watched children taking lthy water out of a
hand- dug well and putting it in bottles to take to school. The
water was so dirty, it looked like chocolate milk, he told Parade
magazine in 2009. Parents in these impov- erished areas lose
children every year to diseases that could be completely prevented
if they had access to clean water. Just $25 will give someone clean
water for life, Damon said. In many states, thats the cost of about
three packs of cigarettes. In the 2011 movie We Bought a Zoo,
Damons character is giving his son advice on talking to a girl. He
tells him, Sometimes all you need is 20 seconds of insane courage.
And I promise you, something great will come of it. To quit
smoking, all you have to do is get through the next 20 seconds
without a cigarette. Then do it again. 33WINTER 2013
36. for Yourfor Yourfor Yourfor Yourfor Yourfor Yourfor Yourfor
Yourfor Yourfor Yourfor Yourfor Yourfor Yourfor Yourfor Yourfor
Yourfor Yourfor Your WINTER 201334 BY STEPHANIE PATERIK
PHOTOGRAPHYBYTHINKSTOCK
37. WINTER 2013 35 W hen 34-year- old Monika Carlson got the
news that an inoperable tumor was growing in her brain, she asked
her doctor an unusual question. Can I run a marathon? She had
successfully run 18 marathons, including two that year, even as her
cancer grew, and she was training for another. He looked at me like
I was crazy, she says with a laugh. Carlson had surgery and wasnt
allowed to run for 30 days. Six months later, 11 days after a
potent dose of chemotherapy, she crossed the nish line at the LA
Marathon in a Wonder Woman costume and T-shirt that read Powered by
Chemo. A friend ran beside her in a Supergirl costume with the
message Impossible Things Happen Every Day. Studies show exercise
is safe for most cancer patients. It also ghts fatigue, nausea,
depression and possibly the disease itself. The best news of all is
that time and time again, studies have shown exercise is safe, and
its feasible during treatment, says Colleen Doyle, director of
nutrition and physical activity at the American Cancer Society. And
after treatment, it helps reduce the risk of recurrence and
increase survival rates for some of the most common cancer types.
Even better news is that you dont have to be Wonder Woman or run
marathons. Just 150 minutes of moderate exerciseor 75 minutes of
vigorous activityand two days of strength train- ing per week will
do. If you or someone you love has cancer, consider these ve
powerful reasons to get moving. > It may be the last thing on
your mind after a cancer diagnosis, but exercise can ease treatment
side effects, boost strength and even help ght the disease
itself
38. Working Out Safely If you have cancer, chances are your
health has risen to the top of your priority list. In some ways,
its the perfect time to start a workout regimen. But first,
consider these five precautions, says Colleen Doyle, director of
nutri- tion and physical activity at the American Cancer Society.
1. Dont push it. If you werent active in the past, start slowly.
And if you were very active, scale back. Even marathon runner
Monika Carlson, who is battling a brain tumor, takes a walk break
every mile. 2. Listen to your body. Listen to how youre feeling,
Doyle says. If there are days you dont feel like going even for a
walk down the block, dont beat yourself up over it. 3. Prevent
injuries. Some treatments cause numbness in the hands and feet, or
alter your sense of balance. Holding the rails of a treadmill or
using a stationary bike might be safer than running on uneven
streets. 4. Avoid risks. Some people going through treatment become
severely anemic, Doyle says, referring to low red blood cell count.
We encourage them to delay any activity. Also, people with
compromised immune systems should wear masks outdoors, and those
with catheters should avoid pools and lakes. Radiation patients
should stay away from chlorine, and those with ports should avoid
upper-arm strength training. 5. Talk to your doctor. No one knows
your health status better than your oncologist. Be sure to discuss
any exercise plan before you begin. WINTER 201336 Carlson when she
learned her head- aches werent the result of work stress or a neck
injury, as doctors initially thought. They were signs that cancer
had grown like a tangled weed in her brainstem. Carlson is a
passionate market- ing professional, runner and board member of the
Girls on the Run charity in San Diego. After her diag- nosis in
September 2012, life became a funnel cloud of surgery, radiation
and chemotherapy. Carlson took her dog for long walks after
surgery, and when she felt well enough a month later, she started
running again. It makes me feel that Im taking charge. Running was
part of my routine, and being able to get back to that routine
helps me feel more normal, she adds. I ran marathons every year, my
friends are all runners, and being able to maintain that helped me
feel like myself. Exercise is a powerful way to gain control over
your body, self- image and daily routine, says Nancy S. Brennan, a
survivor and the author of Active Against Cancer: A Guide to
Improving Your Cancer Recovery with Exercise. The cross- country
skier took 20-minute walks and swims during treatment for ovarian
cancer in 2007. All my best memories from treatment are when I was
exercis- ing, taking a walk or a short swim. It felt like the most
normal thing I did compared to putting chemi- cals in my chest and
[experienc- ing] the ridiculous side effects, says Brennan, who has
been in good health since treatment. Having your identity taken
away as a healthy person is rugged, and for a few minutes you can
feel like a healthy person again. once sent patients to bed to
preserve their strength, but now they are urg- ing people to throw
off the covers and work out. We used to tell them to do it on a
wing and a prayer hoping it would make a difference, Doyle says.
Now we have the studies to show the evi- dence on this. Your type
of cancer, treatment and level of activity before diagnosis will
determine what you can do, so talk with your oncologist about a
safe plan. It might range from stretching in bed and walking around
the block to prac- ticing yoga and competing in a race. Show em
Whos Boss Cancer has a way of taking over your life. Thats what
happened to Fight That Bad Boy The No. 1 goal for anyone with can-
cer is to beat it. In the battle for your life, exercise is your
ally. First, physical activity keeps off unnecessary weight, builds
muscle, improves bone density, boosts cardio health and acts as an
anti-inamma- tory. This creates the ideal environ- ment for cells
to ght disease. Second, mounting research sug- gests that exercise
helps ght breast, prostate, colorectal and ovarian can- cers. Some
studies have found that people who exercise are more likely to
complete treatment and survive and less likely to see their cancer
return, Doyle says. This marks a major shift in con- ventional
cancer wisdom. Doctors
39. PHOTOGRAPHYCOURTESYOFMONIKACARLSON WINTER 2013 37 Beat the
Blahs Fatigue is a major problem for people going through radiation
and chemotherapy. The solution is counterintuitive but true. This
is surprising, but weve seen activity can help with fatigue, Doyle
says. It can give you a sense of more energy. Staying active was
Carlsons secret weapon against radiation fatigue. She says it gave
her the energy to keep up her daily activities. Some people feel
ne, some sleep for 18 hours a day, some people end up going on
disability, Carlson says of radiation effects. I started walk- ing
three times a week, and never got tired enough to miss work. Her
experience isnt unique. A study of breast cancer patients found
that women who stayed active dur- ing treatment not only had more
energy to ght the disease, but they also had more energy one and
two years later, Brennan says. The author experienced the bounce
back effect rsthand. I bounced back after chemo pretty fast. I
personally think a daily menu of light exercise has a lot to do
with helping the body heal, she says. A little bit goes a long way.
Tame Your Tummy Another unpleasant side effect of treatment is
nausea, and managing it will help keep your strengthand spiritsup.
Exercise can help with this, too. Brennan suffered a queasy stom-
ach after every round of chemo- therapy. The only thing that helped
was taking a walk. That alone can be an enor- mous benet for people
in treat- ment, she adds. While researching her book, she found
that exercise also aids in digestion and helps you make better
choices about what to eat. That adds up to a more settled stomach.
Seize the Day Carlson is the most positive person with an incurable
brain tumor you will meet. Her hope is to keep the tumor from
growing so that she can live as long as possiblemarry her anc,
enjoy friends and family, and yes, run another marathon or 20. I
kind of feel like its a choice you have to make, she explains. You
can choose to think about the what ifs, or you can focus on today.
Focusing on today is what has helped me. I feel mostly ne. Im more
t than the aver- age person. Im not in a hospital bed yet. Why
worry about that happening? Thanks to endorphinsthose brain
chemicals that trigger pleasant feelingsexercise is a natural mood
booster and stress reliever. When youre ghting for your health, you
need both. Youre ruining today by worrying about tomorrow. I feel
like Im living the reverse of that, Carlson says. I think
continuing to run has been a huge help emotionally for me as Ive
gone through all of this. Monika Carlson (right) and her
glam-runner.com partner Taramae Baize finishing the LA Marathon.
Get Going Sticking to a workout routine is challeng- ing when youre
healthy, let alone when youre battling cancer. The hard part is
getting started, says LifeFit Wellness Center exercise physiolo-
gist Hollie Fersner. No matter how much you dont want to do it, you
just need to get moving. Start with a goal. Researchers rec- ommend
150 minutes of moderate exer- cise or 75 minutes of vigorous
exercise a week. (Thats 30 or 15 minutes a day, five days a week,
respectively.) Go slowly. Its best to ease into it, Fersner says.
If all you can manage is 10 minutes of walking, thats at least
something. After youve done it a few times, youll start to feel
better. Then you can slowly increase the amount of time you
exercise. Work out with a buddy. If you make a plan to meet someone
at the gym, youre less likely to skip your exercise session. Group
classes are great, too. Incorporate resistance training. Resistance
exercises are effective twice a week, particularly for people with
pros- tate cancer. call Free Breast Cancer Patient Package This
three-month BMH LifeFit membership includes health and fitness
assessments, a personalized exercise prescription, frequent
follow-up visits with a wellness specialist and a one-hour session
with a regis- tered dietitian. Call 843-522-5635 for more
information.
40. 2FOR THE SOIL- CHALLENGED GARDENER A battery-powered
garden? Believe it. No water- ing, no fertilizer needed to grow
mini tomatoes, chili peppers or fresh herbsperfect additions to a
pals meal plan. All she needs is this starter kit and two AA
batteries. $79, clickandgrow.com A fruitcake- free gift guide that
wraps up healthy living in a pretty package BY AMANDA KIPPERT T hey
say the best gifts come from the heart, which is half true. The
best gifts are also kind to the heart, not to mention the lungs,
the brainyou get the idea. This holiday season, instead of giving
cat-embroidered sweaters to your giftees, why not look for presents
that encourage health and wellness? That doesnt have to be mean
bricks of green tea and gym memberships (in fact, the latter might
send a not-so-kind message). Instead, take a look at these
creative, health-related gift nds for every person on your list.
Gifts GOOD-FOR-YOU 1 FOR THE RUNNER WHO NEEDS MOTIVATION Athletic
geeks (wait, is that even possible?) will love Sportiiiis, a little
gadget that clips to their sunglasses and, using color LED lights
and voice prompts, keeps them on track. It relays heart rate, speed
and cadence goals so they can keep their eyes on the prize.
$149.99, 4iiii.com WINTER 201338
41. 7FOR YOUR YOGA BUDDY Every yogi loves a fresh, pretty mat
on which to practice her downward dog. Aspen Yoga Mats lets you
per- sonalize mats by color (pink equals nurturing while plum
stimulates and inspires) with an emblem to match (Laughing Buddha,
Lotus Blossom, etc.). Made from PVC foam, the mats are thick,
spongy and latex- free. $49.95, aspenyogamats.com 4 FOR THE FIERCE
FOODIE Instead of a bacon-of-the-month club, challenge a serious
foodie to morph veggies into beads, and turn chocolate into
spaghetti-like strands with a molecular gastronomy kit. Hell learn
about science while cook- ing up cutting-edge dishes that will wow
his next dinner party. The kit includes tools, ingredients and a
DVD to help him become the Bill Nye of the kitchen. $60,
uncommongoods.com 6FOR A DEAR GRANDPA A study by psychologists at
the University of Miami found that people who are grateful
specically those who write down what theyre grateful forare more
optimistic and feel better about their lives. This translates to
exercising more and being overall healthier than those who focus on
lifes aggravations. A Year of Gratitude, a set of 52 thank-you
cards, is perfect for the grandpa whos just received his fourth
macaroni- decorated pencil cup. $30, uncommongoods.com WINTER 2013
39 3 FOR YOUR ALWAYS DIETING LUNCHMATE For anyone whos had it with
fad diets, this book has one lengthy, but alluring, title: UnDiet:
The Shiny, Happy, Vibrant, Gluten-Free, Plant-Based Way to Look
Better, Feel Better, and Live Better Each and Every Day! Written by
Meghan Telpner, a certied nutritionist who was diag- nosed with
Crohns disease at 28, the book nixes the word diet in favor of
healthy, positive nutritional advice. $22.95, amazon.com 5FOR THE
FIT FRIEND IN FARGO When winters chill hits its peak and that
athlete in your life still wants to get out for a jog, he or she
will appreciate these gloves specially made for runners. The Pulse
Lite Glove is lightweight, breathable, wicks away sweat and comes
in some very hot colors. $20, brooksrunning.com
42. WINTER 201340 9FOR THE HUNGRY TEEN Send a yummy gift to a
young friends mailbox every month with a subscription to Healthy
Surprise, a snack delivery service. Each shipment is stuffed with
full-sized, gluten-free, vegan snack options, from Kale Krunch to
O.N.E. Coconut Water to Cocomojoe Joebars. $33$99 a month,
depending on box size, healthysurprise.com 11FOR YOUR TYPE-A BOSS
Know someone who has a little aggression to burn off? Why not give
her the gift of virtually training with pro- fessional boxer Jaime
Clampitt? The Empower Boxing Boot Camp package comes with weighted
gloves, toning ball, jump rope and DVD. $40, various retailers 8FOR
A SHARP GRANDMOTHER Keeping your mind sharp through chal- lenges,
such as games, has been shown to increase the brains vitality and
even grow new brain cells, helping to lower the risk of Alzheimers
disease. Battle your grand- parents in a game of Array, a cross
between dominoes and rummy that involves lining up colorful cards
more skillfully than your opponent. $15, uncommongoods.com 10FOR
YOUR OLDER NEIGHBORS Encourage the older folks on your gift list to
keep moving by preloading an iPod Shufe with their favorite music,
so walk- ing becomes entertainment. Regular exercise helps improve
strength, exibility, balance and coordination, reducing the risk of
falls. $49, apple.com
43. WINTER 2013 41 13FOR THE SELF- IMPROVING RUNNER Released
this year, Runners World Running on Air: The Revolutionary Way to
Run Better by Breathing Smarter, was written by Budd Coates, a
four-time qualier for the U.S. Marathon Olympic Trials. $16.99,
amazon.com 14FOR EVERYONE Instead of adding to a stockpile of
gifts, consider giving the present of helping others. Choose a
hospital in your giftees area and donate in their name. Then, let
them know that they are part of helping improve the health and
well-being of the entire community. 12FOR YOUR INSOMNIAC SPOUSE Who
couldnt use a better nights sleep? A 2012 study found that people
who slept six or fewer hours a night were four times more likely to
suffer a stroke than those who got more shut-eye. Help your loved
one sleep soundly with the Sleep Therapy Mask from Sharper Image
that lets you control how much light to block out to get the best
sleep possible. $39.99, sharperimage.com call Special LifeFit
Holiday Promotion Buy a package of eight sessions with a personal
trainer for $195 and get a second package for half price. Each
session is 30 minutes. Call BMH LifeFit Wellness Center at
843-522-5635 for details. The Greatest Gift of All Instead of
buying more stuff this year, consider giv- ing more hope. a gift to
the Beaufort Memorial Hospital Foundation in the name of a friend
or a relative isnt just generous; it feels gratify- ingly personal.
a contribution support- ing our hospital represents a special
opportunity to make your gift go further, says alice Moss, execu-
tive director of the BMH Foundation. I can think of no more
profound way to honor the spirit of the holidays, our meaningful
relationships and the good- ness within us all than a gift of
health and wellness. You can personalize your gift in various ways:
Honor a friends loved one who has passed away by giving a gift in
his or her name. Donate in the name of a hospital caregiver to
thank him or her for treating you or your family member. Include a
message the BMH Foundation can con- vey on your behalf when
notifying the recipient of your gift.
44. While those are details worth considering, dont let them
overshadow one of the most important decisions youll need to make
about having a baby: the birth plan. In 2014, you have more choices
than ever. Women need to be the masters of their birthing
experience, says Carol Sakala, PhD, director of programs for
Childbirth Connection, an organization that promotes safe and
satis- fying maternity care. You need to read vora- ciously, talk
to people, and gure out your goals and how to achieve them. > B
Y D O N N A S H R Y E R Why is it that discovering youre pregnant
makes every decision you struggle with over the next nine months
seem as if your life depended on it? Do we want to nd out the
gender? Should the name be traditional or unique? What color should
we paint the nursery? Cloth or disposable? DELIVERY SPECIAL While
those are details worth considering, dont let them overshadow one
of the most important decisions youll need to make about having a
baby: the birth plan. In 2014, you have more choices than ever.
Women need to be the masters of their Wlife depended on it? Do we
want to nd out the gender? life depended on it? Do we want to nd
out the gender? Should the name be traditional or unique? What
color should we paint the nursery? Cloth or disposable?
DELIVERYDELIVERY SPECIAL WINTER 2013 43 These important decisions
can help you create a personalized birth plan to make the most of
this unforgettable day
45. Where to Deliver First, youll want to choose the hospital
where you will deliver your baby. This decision is a major fac- tor
in your birth experience and recovery. Choose an obstetrician who
delivers at the hospital of your choice. Or, if you already have an
obstetrician, nd out with what hospital he or she is afliated.
Remember that each hospitals services and approach to birth are
unique. For example, a woman with a high-risk pregnancy may require
a hospital with a neonatal intensive care unit in case the baby
needs specialized care. For another woman, a com- fortable recovery
room that offers a place for her hus- band to sleep may be a
priority. And for another, the ability to have a doula in
attendance is important. The hospital you choose will be more than
just the place you head when going into labor. Youre likely to
attend childbirth-preparation, newborn-care and breastfeeding
classes there as well. To be sure youre making the right choice,
take a tour to learn about policies, view the birthing rooms and
get a sense for how things will go when you walk through the door,
overnight bag in hand. WINTER 201344 Whos on Your Team The nonprot
healthcare research group The Cochrane Collaboration found in a
review of more than 13,000 births that women with early and
continuous labor support were more likely to have a slightly
shorter labor, less likely to use pain medication and generally
reported a positive childbirth experience. Its evidence that
choosing your support team is an important decision and should be
one of your top priori- ties. In addition to your spouse or
partner, this team usually includes an obstetrician but also might
include a doula, a midwife, a friend or a relative. Doulas provide
emotional and physical support through- out labor and delivery but
no cl