Clarksburg Hospital Lunch

Are you one of the 25 million people in America who have expressed an interest in trying yoga? September is National Yoga Month and an excellent time to take advantage of free classes being offered by your local studios. To find events, visit www.yogamonth.org.

Based on a recent survey, over 15 million people from all walks of life are already practicing yoga in the United States. Yoga has many styles, forms and intensities, so you are bound to find a program that meets your needs, and start achieving yoga’s health benefits.

Yoga originated in India more than five thousand years ago. Still relatively new in the west, yoga is a variety of exercises called poses that involve deep breathing, body movement, meditation and relaxation. As a holistic discipline, yoga aims to increase strength and balance, increase mental clarity, and manage stress.

The core components of most general yoga classes are poses and breathing. Yoga poses (also called postures) are a series of movements that range in intensity to relax your body or stretch your physical limits. Managing your breathing is an important element of yoga that is necessary to direct your body and quiet your mind. Traditional yoga philosophy also requires that students adhere to a healthy diet.

Yoga practice has no age limits. Some of the most common types of yoga include:

• Hatha is the most popular style of yoga in the United States. It offers more than 200 poses and allows students to focus on both physical and emotional wellbeing.
• Iyengar is a variation of Hatha that focuses on symmetry and alignment to obtain mental and physical balance.
• Ashtanga is often referred to as “power yoga” as its workout is intense and increases your heart rate (you will break a sweat!). The physical goals are to increase stamina, strength and flexibility. Mentally, the practice can provide a sense of calm.
• Bikram is also known as “hot yoga” since the room temperature is approximately 105 steamy degrees. Every session consists of 26 postures and two breathing exercises.
• Kundalini yoga involves a mix of breathing, chanting, and poses to awaken natural energy and encourage self healing through stimulation of the immune and nervous systems.
• Sivananda promotes a healthy lifestyle by embracing 12 sun salutation postures, chanting, meditation, positive thinking, and a vegetarian diet.
• Viniyoga is a gentle yoga emphasizing the connection between breath and a series of poses that are easy on the joints.

Need more inspiration to try yoga? Extensively researched, yoga is known to have many health benefits including lower blood pressure, decreased stress, greater flexibility, enhanced brain function, pain relief, weight management, better skeletal alignment, improved respiration, and enhanced circulation.

Sources: Yoga Health Foundation (www.yogamonth.org), Mayo Clinic, LifeWork Strategies Inc., and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource.

Did you know that prostate cancer is the most common cancer among males, striking one in six men? Prostate cancer is not just a man’s problem; it also has a significant effect on a man’s family.

Prostate cancer is a group of cells growing abnormally beyond control in the prostate, invading and destroying healthy tissues and organs. Prostate cancer can grow differently among different people- rapidly in some and slowly in others- presenting various levels of threat.

According to the Men’s Health Network, early-stage prostate cancer usually has no symptoms. It is important to get regular check-ups. You should always see your health care provider if you experience persistent hip or back pain, difficulty urinating, painful or burning urination or blood in your urine.

It is important to note that many older men develop enlargement of the prostate; by about age 50, approximately half of all men have begun to develop such a condition. This condition, called BPH, is not cancer and can be treated if it causes problems such as difficulty urinating.

Prostate cancer can be cured if detected early. There are two screenings available, including a Prostate Specific Antigen (PSA) blood test and a Digital Rectal Exam (DRE). A PSA test may detect a prostate-related problem; an abnormal result may mean additional testing is needed. A prostate biopsy can confirm the presence of prostate cancer. The American Urological Association supports the decision to screen for prostate cancer with the PSA and DRE, incorporating other known risk factors including family history of the disease, age, ethnicity and the presence of a previous negative prostate biopsy. There are several treatment options that men should discuss with their doctor. Some men with prostate cancer may not require treatment.

Tips for Prostate Cancer Prevention & Healthy Living:

• The American Urological Association recommends that men age 40 and over speak to their physician about a baseline prostate cancer exam. After age 40, men should consult with their doctor about the need for a yearly prostate cancer test.
• Men at higher risk should begin annual screening by age 40. African-American men and men with a family history of prostate cancer are considered at high risk.
• Eat healthy. Studies show that people who eat a high fat diet have a greater risk of developing prostate cancer. Conversely, fiber, fruits and cooked tomatoes have all been shown to reduce risk.
• Exercise regularly and manage your weight. Obesity may be a contributing factor in a number of cancers, including prostate cancer.
• Don’t smoke and avoid alcohol and caffeine.
• Drink a lot of water. This can help flush out your bladder; urine should be almost clear.
• Please consult your doctor about other prevention tips.

September is Prostate Cancer Awareness Month. You can show your support by learning more about this cancer, encouraging men in your life to visit their doctors regularly, and wearing blue this month.

Sources: American Urological Association, Men’s Health Network, LifeWork Strategies, and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource.

In his meditations, Philosopher Marcus Aurelius said “Your life is what your thoughts make it.” When our thoughts are positive, we tend to feel good and interact smoothly with others. However, when our thoughts are mostly negative, we may feel anxious, depressed or angry; our interactions with others may be more difficult and tense.

Life is not always easy but we can turn “lemons into lemonade” if we harness the power of positive thinking. In an effort to reduce stress and promote peace of mind, consider the following tips to avoid common ‘traps’ in thinking:

• Reframe negative self-talk. We tend to be hardest on ourselves. When self-talk is negative, such as “I will never get this done,” make an effort to re-state the thought with supportive alternatives. Avoid negative labels of yourself and others.
• Don’t take it personally. When something disappointing occurs, don’t automatically fault yourself. Look more closely at the multitude of external factors that may have contributed to the problem. Take responsibility for your role, but avoid undue blame.
• Set realistic goals. Work and life satisfaction are tied closely with the achievement of goals. It’s okay to strive for excellence. Yet, keep in mind that perfection is unrealistic.
• Anticipate the positive. Exaggerated fears can make you feel anxious. Instead of anticipating the worst-case scenario, expect something valuable to come of each situation.
• Examine the evidence. Look at the facts surrounding a belief before jumping to a negative conclusion. Gather evidence that supports or refutes the thoughts, and think of other possibilities. If a close examination reveals negative elements, practice increasing your acceptance of that which is less than ideal.
• Find the middle ground. Our experiences usually fall somewhere between the extremes of all good or all bad. Try listing both the pros and cons. When describing a challenging experience, replace extreme terms such as “never” and “always” with a more realistic descriptor like “sometimes.”
• Look at the bright side. There is almost always a positive side to every issue. When examining a situation, look at it from several angles. Consider the learning and growth opportunities that can result from working through a difficult experience.
• End the day on a positive note. Each day may not go as smoothly as planned, but it is important to acknowledge the things that went well rather than dwell on the negative. Take a few moments each day to reflect on interactions that were pleasant or a work task that was satisfying.

If you are experiencing stressful thoughts that are interfering with your daily life, consult with your physician or a mental health counselor. The counseling process assists people in identifying, evaluating, and modifying beliefs that may be negatively impacting one’s emotions and relationships.

Sources: LifeWork Strategies, Inc., and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource.

At some point in our lives we may have been asked, or asked of someone else, “On what side of the bed did you wake up this morning?” Of course, the intent in the sarcasm is to highlight an irritable or ornery mood; we all have them from time to time.

Sometimes our mornings include dealing with difficult people or the stress of a long commute. No matter what the circumstances, there is value in starting the day on the right foot. A good morning can positively affect your productivity and interactions with others throughout the day.

Consider adjusting your nighttime and morning routines to increase your sense of peacefulness and optimism, which can improve your life on many levels.

Prepare in advance. The foundation of a good morning starts the night before. Establish a nighttime routine that includes preparation for the morning, such as choosing what clothes to wear, what to eat for breakfast, and what route to take to work.

Get adequate sleep. Stop working at any task an hour before bedtime to calm mental activity. According to the National Sleep Foundation, one in three Americans has daytime sleepiness that interferes with daily activities on a regular basis.

Wake up early. Although it is not an easy habit to get into, getting up early to enjoy some time to your self can be rewarding. You might spend this time reading something inspirational or listening to music that promotes relaxation and creativity.

Establish rituals that might include making your bed. A simple thing to do, it helps some people bring order to the start of the day.

Get some exercise. It is beneficial to exercise in the morning. Whether it’s yoga, hitting the gym or a short series of stretches, morning exercise is a rewarding habit.

Eat a regular, healthy breakfast. Too many people skip or skimp on breakfast and suffer the consequences. According to the Mayo Clinic, a healthy breakfast that includes whole grains, low-fat protein, low-fat dairy and fruits and vegetables, promotes better concentration and productivity throughout the day.

Connect with your loved ones before you leave the house. Kiss all the people you love in your house, as well as the dog and cat, before you leave. Connecting with your family can help to soothe stress and refocus on what’s most important to you.

Ease the aggravation of your commute. The principals of time management and stress management are the keys. Allow enough time to comfortably get from Point A to Point B. Find ways to accept and productively cope with the stress. This might include listening to a book on tape, breathing deeply or mentally organizing your day.

Commit to a positive attitude. Attitude influences your satisfaction. As you encounter others at work, your positive attitude will help to strengthen your interactions.

Make a To-Do list for the day. Organize your tasks based on what must be done, what might be able to wait, and what you can either do or not do without consequence. This step helps you transition from your peaceful morning to your work day in an organized fashion.

Sources: The National Sleep Foundation, the Mayo Clinic, LifeWork Strategies, Inc., and Washington and Shady Grove Adventist Hospitals.  The Health Tip of the Week is for educational purposes only.  For additional information, consult your physician.  Please feel free to copy and distribute this health resource.

The flight, hotel and rental car are all booked, but have you planned for your health? According to the Centers for Disease Control and Prevention (CDC) in 2005, 63.5 million Americans traveled outside the U.S.; 90% of these travelers returned home safely without any health concerns. While the majority of travelers do not experience a health emergency abroad, it is important to be prepared. According to the World Health Organization, “injuries are among the leading cause of preventable deaths in travelers.” With an increase in the amount of international travel among Americans, it is important that everyone consider precautions to protect their health.

Three important questions to ask yourself before you travel:

1. Have I researched the area I am traveling to?

• Travelers should familiarize themselves with their destinations, both to get the most enjoyment out of the visit and to avoid known dangers.
• It may also be helpful to learn what the local diet consists of.

2. Do I need to update any immunizations before I travel?

• Some countries have immunization requirements that are different from those of your country of origin.
• Make an appointment to see your doctor at least six weeks before you leave, as some vaccines take a few weeks to reach their highest protection.

3. Did I complete a personal health status assessment?

• A personal health status assessment includes thoroughly reviewing your own health status and becoming aware of your health risks. Don’t forget to consider food related allergies and practice how you will communicate this to food service providers.

Tips to help protect your health when traveling abroad:

• Leave room for a “Traveler’s Health Kit” in your suitcase. This kit was designed by the CDC and includes helpful tools to keep you and your family safe when traveling. Please view the Traveler’s Health Kit online for more information.
• Leave a copy of your itinerary with family members and friends. This allows others to know where you will be and for how long.
• Check your medical insurance policy for overseas coverage of both routine and emergency care. This is especially important for anyone remaining abroad for a prolonged period of time.
• Carry enough of all of your medicines in your carry-on luggage. Ask your doctor whether you should change your dosages if your eating and sleeping times will change at your destination. Take extra medicine with you in case your return trip is delayed.
• Register your trip with the State Department so they can contact you in case of an emergency. Please visit the State Department online for more information.
• Water sanitation systems vary from country to country. Consult with your physician regarding precautionary measures.
• Ask someone at the place you are staying where and how far emergency care is located.

Whether or not you are traveling to another country for volunteer, personal or work purposes, every trip can be a healthy trip if you follow these tips!

Sources: Centers for Disease Control and Prevention, Mayo Clinic, World Health Organization, LifeWork Strategies, Inc., and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource.

In today’s busy world, we often find ourselves doing two, three, even four things at once to try and accomplish everything. Can you identify with talking on the phone while checking your email with your lunch sitting beside the keyboard? While we face pressures to get a lot done in a short amount of time, multi-tasking may not be an efficient use of our resources.

Multi-tasking requires your brain to switch rapidly back and forth between tasks, taking time to refocus and reallocate attention at each transition. For example, if you are writing an email and talking on the phone, your brain will alternate attention between the two tasks. For two simultaneous tasks that require higher cognitive processes, multi-tasking is likely to inhibit efficiency in completing either task; the brain requires more time and energy to switch gears between complex tasks. Multi-tasking is somewhat more realistic for tasks that require less brain power, for example, brushing your teeth while looking for your deodorant.

Multi-tasking is also more complicated than doing one thing at a time and may result in stress. Studies show that high levels of stress can result in frustration, memory loss and errors. Multi-tasking taxes our cognitive functioning, which can manifest itself in emotional, psychological and physical symptoms.

It is important to note that multi-tasking is often unsafe. Modern technology has afforded us the tools to accomplish great things more quickly than previously possible, but using technology inappropriately can be extremely dangerous. News reports recount tragic accidents while drivers are texting or checking emails on their portable devices. In such a scenario, the brain focuses on driving and then shifts attention to the texting, leaving room for error on either task.

In his book, CrazyBusy: Overstretched, Overbooked, and About to Snap!, psychiatrist Edward M. Hallowell sums up multi-tasking by saying, “It gives the illusion that we’re simultaneously tasking, but we’re really not. It’s like playing tennis with three balls.”

In order to increase efficiency, safety and well-being, consider the following tips that use focused ‘single-tasking’:

• Set and commit to boundaries. When interruptions occur: delay, dismiss or delegate.
• Make and review to-do lists. You will feel less pressure to multi-task if you have spent adequate time planning and prioritizing.
• Plan your day to accomplish one task at a time. For example, you might be more productive checking emails for a block of 10 minutes rather than 3 shorter blocks.
• Practice undivided attention and singular focus. Try giving telephone conversations your full attention or completing projects at one sitting.
• Know your individual patterns of productivity. You may find that you have better focus and motivation in the morning; use that time for your most complex tasks.
• Take breaks. You are more likely to manage your time well if you are refreshed. Take a minute to gather your thoughts; take a quick walk or get a fresh breath of air.
• Manage your stress. Incorporating stress management techniques into our daily lives allows for better concentration, enhanced memory, and improved problem solving skills.

Sources: Christine Rosen, The Myth of Multitasking in The New Atlantis; Edward Hallowell, CrazyBusy: Overstretched, Overbooked, and About to Snap; David Meyer, PhD in The Journal of Experimental Psychology; LifeWork Strategies, Inc., and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource.

The number of older adults is increasing and will double in numbers by 2030 to about 71 million people. Poor health is not an inevitable consequence of aging. Older adults who practice healthy behaviors are more likely to live independently and incur fewer health-related costs. An essential strategy for keeping older adults healthy is preventing chronic diseases. Currently in the United States, heart disease is the number one cause of death for those ages 65 and older, with cancer coming in second.

While no known substance can extend life, there are many healthy lifestyle choices we can make to keep our bodies healthy and avoid illness and disability. Here are some tips:

• Have regular health check-ups. There are many important factors such as age, gender and family history that impact which exams and screens you need. For example, as we age it is increasingly important to have regular blood pressure and cholesterol checks, as well as vision and hearing exams.An initial colonoscopy should be done at age 50 with follow-up at the intervals the physician recommends. Starting at age 40, women should have an annual clinical breast exam and mammogram. Men should have prostrate exams on a regular basis. Regular dental exams are crucial in the prevention of tooth decay and gum disease as well as the detection of oral cancers. To view the CDC’s Check-Up Checklist go to: www.cdc.gov/family/checkuplist/

• Exercise regularly. Regular exercise can help prevent or delay the onset of certain diseases, help control chronic illness, and improve overall health. Try to get at least 2 hours and 30 minutes of moderate-intensity aerobic activity each week. Also incorporate muscle-strengthening activities at least 2 days a week. Maintain good flexibility by doing stretching exercises. Regular exercise can improve balance and help prevent falls.
• Eat a healthy, well-balanced diet. More than 40 different nutrients are required for good health and no one food supplies them all. Whole grains, fruits, and vegetables are important to help prevent cancer and reduce your risk for obesity and heart disease. You don’t need to radically change what you eat to be healthier. By adding more healthful foods to your diet and cutting back on foods with a high fat and/or cholesterol content, you can cut your risk of a heart attack, stroke and many other serious illnesses.
• Challenge yourself mentally. Activities that stimulate our minds, like crossword puzzles, reading, writing, and learning new things, help to keep our brains healthy. Staying engaged with the people around us and our communities plays an equally big part in staying mentally fit.
• Remember safety. As we age, our reflexes get slower, eyesight changes, and there is a greater risk of accidents and falls. Always wear a seat belt in the car and avoid driving at night or in hazardous conditions. Look around your home and check for safety hazards. Electrical cords or throw rugs could contribute to a fall. For everyone, making sure smoke detectors are in good working condition is essential.
• Keep emotionally and socially fit. Maintaining emotional, social, and intellectual fitness is crucial for healthy aging. Studies show that people who are socially and emotionally isolated have a shorter life with less quality. Stay involved with family, friends and neighbors and stay connected through volunteer work.

Sources: Center for Disease Control, National Institute on Aging, Beth Israel Deaconess Medical Center, American Federation for Aging, LifeWork Strategies (www.youradvocate.com), and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource.

Water is an essential element of wellbeing, yet we often neglect it. One of the things brought into greater awareness by the recent gulf coast tragedy is the importance of clean water and its power to bring health to life. Your body is about two-thirds water and your brain even more, about 85 percent. Water is vital to the functioning of every cell and organ system in the human body. Water regulates body temperature, lubricates and cushions joints, protects your spinal cord and other sensitive tissues, and helps your body to get rid of waste.

According to the Mayo Clinic, the average adult loses more than 10 cups of water daily, along with electrolytes, like potassium and calcium, simply by sweating, breathing and eliminating waste. You need to replace lost water to prevent dehydration, which is a major stressor to the body.

Seventy-five percent of people have mild, chronic dehydration. When severe, dehydration is a life-threatening emergency. Thirst is a signal that your body is on the way to dehydration, but it is not always the best gauge, especially in children and older adults. A better indicator is infrequent urine output that is dark yellow or amber in color.

On these hot summer days, and during exercise or illness, monitor fluid loss and pay close attention to symptoms that your body may not be receiving enough water, including dry mouth and skin, muscle weakness, headaches, digestive problems, joint discomfort, sleepiness, poor brain function, low blood pressure, irritability (and fussiness in children), sinus/allergy problems, breathing difficulties, and heart problems.

Consider the following tips for getting enough water and preventing dehydration:

• Consume plenty of fluids. One easy to remember guideline is to drink at least eight, 8-ounce glasses of water each day. By drinking about two liters of water a day along with a healthy diet, you will typically replace your lost fluids. The Institute of Medicine advises that men consume three liters, about one liter more than women per day.
• Eat whole fruits and vegetables, such as strawberries, grapefruit, blueberries, green peas, spinach, and zucchini. They have high water and fiber content and are low in calories and energy density. Cantaloupe and watermelon, two popular summertime fruits are at least 90 percent water. The USDA’s website, www.ars.usda.gov/ba/bhnrc/ndl, lists the water and fiber content, and other food components for hundreds of fruits and vegetables.
• Drink more water in hot or humid weather to help lower your body temperature and to replace what you lose through sweating. If dehydration occurs, get into a shady area, recline, and rehydrate.
• When exercising, you need more water, but use caution. Drink one to two cups of water before exercise, and more for endurance events, and replenish fluids regularly during activity. Too much water can cause bloating and discomfort and potentially hyponatremia, a dangerous condition that can occur when your blood sodium becomes too low.
• If you are sick, drink extra fluids. Keep in mind that ginger ale and soda are high in sugar and contain too little sodium to replenish lost electrolytes.

Get immediate medical care if you develop severe signs of dehydration such as extreme thirst, no urination for eight hours, shriveled skin, dizziness and confusion. If you have a medical condition such as diabetes or are pregnant, check with your doctor about how much fluid you need.

To learn more about where your drinking water comes from, how it’s been treated, and if it’s safe to drink visit: www.cdc.gov/healthywater

Sources: CDC, Mayo Clinic, Institute of Medicine, USDA, LifeWork Strategies (www.youradvocate.com), and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource.