A Happier Gut for Him and for Her

Transcription

1 JUNE 2014 N E W S L E T T E R A Happier Gut for Him and for Her Here s a gut check: It turns out that your gender can play a role in your digestive health, from the way you digest food to how likely you are to suffer from certain gastrointestinal problems. Men tend to experience acid reflux more acutely than women, but women are more likely to have irritable bowel syndrome or gallstones. Fortunately, learning about your body and making lifestyle or dietary changes often can relieve or eliminate digestive problems. The Inside Scoop Several factors account for the digestive differences between men and women, from anatomy to hormones. For starters, women have a deeper pelvis and a longer colon (4 inches on average). Women also have more internal reproductive organs competing for space in the abdomen, which can cause loops and sharp angles in the intestines. The result: constipation and bloat, two conditions women experience much more often than men. Hormone fluctuations associated with menstruation also contribute to bloat, as well as to more serious digestive problems like irritable bowel syndrome. Male hormones, in contrast, may protect men from some digestive problems. Testosterone helps keep abdominal walls firm and muscular, even under a spare tire. Strong abdominal muscles hold intestines in place, which reduces the risk for developing troublesome loops in the intestines. continued on next page ISSUE FOCUS Digestion & Nutrition Did You Know About Flower Mound Emergency Center? It s not your typical ER... We ll have you in, out and back to what matters. Open 24/7 Two pediatric rooms 12 private rooms Shorter waits Extensive imaging services Geriatric friendly rooms Board-certified emergency physicians All health insurance, Medicaid and Medicare accepted 4351 Long Prairie Road Flower Mound, TX (972) H2U at Medical Center of Lewisville 500 W. Main Street Lewisville, TX

2 HEALTH TO YOU A Happier Gut for Him and for Her continued from front page Pipe Cleaners Many digestive ailments have similar symptoms that come and go or vary in intensity, making it difficult to diagnose whether symptoms are caused by disease or by one s diet or lifestyle. In her 2013 book, Gutbliss: A 10-Day Plan to Ban Bloat, Flush Toxins, and Dump Your Digestive Baggage, gastroenterologist Dr. Robynn Chutkin takes an integrative approach to improving digestive health that includes medicine, nutrition, exercise, counseling, biofeedback and massage. Here are some of her top tips for achieving a happy gut: > Practice good bathroom habits. If you feel the urge to go, don t wait. > Avoid using laxatives regularly they can weaken digestive muscles. > Quit smoking. Tobacco use is linked to colon polyps, bowel cancer and Crohn s disease, an inflammatory bowel disease. > Don t skip meals hunger can lead to overeating later. > Eat your biggest meal earlier in the day when your stomach is most active. Use this phrase as a guide: Eat breakfast like a queen, lunch like a princess and dinner like a pauper. > Impose a dinner curfew. For example, eat by 7 p.m. and don t eat snacks after 9 p.m. Digestion is tied to your circadian rhythm, so activity in your tummy slows down after dark, too. > Get moving! Losing excess weight and exercising daily helps keep bowels regular. Going for a walk after eating promotes good digestion. > Reduce GAS gluten, alcohol and sugar. These can contribute to digestive problems. > Minimize fatty foods. These cause the stomach to empty slowly, which can cause discomfort. > Space out fiber consumption. Fiber is good for you, but large amounts eaten all at once can clump up in the stomach. > Sip, don t gulp. Stay hydrated but don t drink too much at one time. Instead, sip fluids throughout the day, especially in between meals, to avoid overfilling the stomach. Remember, if your symptoms persist or worsen, get to the bottom of things by seeing your doctor. If you have severe pain, blood in your stool or a fever, see your doctor right away. n Put Nighttime Heartburn To Bed When heartburn strikes in the middle of the night, all you want is to ease the pain and get back to sleep. Unfortunately, it s not always easy to beat the burn. Nighttime heartburn is a common cause of sleep problems. The National Digestive Diseases Information Clearinghouse says up to 1 in 5 adults in 2 H2U.com the United States have heartburn at least once a week; three quarters of them also experience heartburn at night, report researchers at the Medical College of Wisconsin Dysphagia Institute. The best way to stop nighttime heartburn is before it begins. Try these tips to alleviate your heartburn. > Make it harder for stomach acid to flow back up the esophagus by elevating the head of your bed about 6 inches. Use a wedge pillow under the mattress or blocks under the headboard or bedframe. > Sleep on your left side. Research shows this can lessen symptoms though scientists are not sure why. > Chew sugarless gum for 30 minutes after a meal. This produces saliva that can neutralize acid in the stomach. > Talk to your doctor or pharmacist about using over-the-counter or prescription antacids. Also, find out if heartburn could be a side effect of any medications you are taking. > Avoid caffeine, alcohol and tobacco. They relax the valve that keeps stomach acid from flowing back into your esophagus. > Lose weight. Excess weight is associated with more frequent heartburn. > Skip spicy, acidic and high-fat foods, as these can trigger heartburn. > Eat smaller meals, especially at night. Large meals create pressure in the stomach and can increase production of stomach acid. > Don t eat too close to bedtime so the stomach has time to partially empty before you go to sleep. > Avoid tight clothing and belts. These can interfere with digestion. > Keep a food diary and a record of your symptoms to uncover patterns. If your symptoms don t get better, or if you get heartburn two or more times a week, talk to your doctor. You may have gastroesophageal reflux disease (GERD) or another underlying condition. n

3 Smart Move Reviewed: The Heimlich If someone is choking and can t speak or breathe, the Heimlich maneuver could save his or her life. However, if the person is coughing or can speak, do not use the Heimlich maneuver. Coughing is the body s way of dislodging stuck objects. Never slap a choking person on the back or offer water, as this can lodge an object farther back in the throat. How to Perform the Heimlich 1. Stand behind the person and reach your arms around the waist. 2. Place your fist, thumb side in, just above the person s belly button and grab your fist with the other hand. 3. Pull your fist quickly up and inward. You may need to do this several times before the object is dislodged. 4. If the person is lying down or you can t reach around the waist, straddle her facing her head. Push your fist up and inward from this position. 5. If the person loses consciousness, lower her to the floor and call 911. If you see the object, try to remove it but only if the person is unconscious. Then begin CPR. When You re Alone and Choking Perform abdominal thrusts on yourself or stand behind a chair and use your body weight to try to dislodge the object. n Is it a Cramp or Pulled Muscle? In the middle of an exercise class, you suddenly feel a sharp pain in your leg. Is it just a cramp or a pulled muscle? Knowing the answer could mean the difference between sitting out one class or sitting out the rest of the month. Whenever you feel sharp pain in a muscle, take a break to rest and investigate. Feel the muscle with your hands. If it s tightly knotted and your muscle seems locked in a flexed position, it s probably a cramp. Stretch the muscle and massage with your fingers or the heel of your palm until the knot unwinds. If the muscle is tight, sore and doesn t relax with stretching and massage, it may be a pulled muscle. Pulled muscles actually are tears in the muscle fiber. Along with pain and tightness, you may see bruising and swelling. If it hurts to use the muscle, call it a day and employ the RICE method for a few days: rest, ice, compression and elevation. Over-the-counter anti-inflammatories may help, too. To prevent pulled muscles and cramps, stay well hydrated, and get plenty of potassium and calcium in your diet. When working out, always warm up, stretch and cool down. Also wear appropriate clothing and supportive shoes. n Step Out of Harm s Way Have you ever seen walkers who are disrupting the flow of foot traffic because their eyes are glued to a smartphone while they amble along? Such behavior is not only rude, it also can be dangerous. Distracted walkers, like distracted drivers, can be a hazard to themselves and others, say researchers. A study at the University of Queensland in Australia found that walkers who were using their phones to send or read texts moved stiffly and slowly, swerved more often, and were less aware of their surroundings. This results in a greater risk for falling off curbs, tripping on obstacles, running into stationary objects or weaving into traffic. Worse, taking the wrong step while texting can land you in the hospital with cuts, bruises or broken bones. Prevention is easy: Simply stow your phone in a pocket, purse or bag when you re out walking. If you must check or send text messages, stop and move out of the way. More Pedestrian Safety Tips > Cross streets only at designated crosswalks. > If there is no sidewalk, face traffic while walking. > Look both ways when crossing streets and be wary of all cars, especially in places where it s difficult for drivers to see you. > Wear light-colored or reflective clothing at night to make yourself visible. n 3

4 HEALTH TO YOU Sunday Monday Tuesday Wednesday Thursday Friday Saturday June Flag Day 14 6 p.m. HealthyU Event: Run in the Sun Medical Center of Lewisville Grand Theater Father s Day First Day of Summer 21 Noon Ostomy Support Group Medical Arts Building Classroom :30 a.m. - 12:30 p.m. Meet & Eat Red Lobster 2497 S. Stemmons Freeway Lewisville, TX (972) H2U members only HealthyU: Become A Healthy YOU! To support ongoing health education in our community, Medical Center of Lewisville has launched our new MARATHON TO GOOD HEALTH series for 2014 through our HealthyU program. Monthly events feature physician speakers, health education and motivation to help you reach your goals. Doors open at 6 p.m. at Medical Center of Lewisville Grand Theater, 100 Charles Street, Lewisville, TX For a complete list of upcoming events or to register online, go to lewisvillemedical.com/healthyu. 4 H2U.com

5 HealthyU Event Run in the Sun Thursday, June 12 6 p.m. Doors open 6:30 p.m. Presentation MCL Grand Theater Whether you are outside exercising or just having fun, the Texas sun can take a toll on your skin. Please join us and learn how to protect your skin and keep it hydrated and healthy.this event is for women and men. Doors open at 6:00pm and a light healthy dinner is served. Door prizes and fun conclude the evening! Parking is available in the front and back of the building, or in the bank spaces after 5 p.m. To register, please go to lewisvillemedical.com/healthyu. Ostomy Support Group Third Thursday each month, Noon Medical Center of Lewisville Medical Arts Building, Classroom 3 This support group is for people with ostomies. Please call Rita Whitney at (972) Meet & Eat Fourth Friday of each month 11:30 a.m. - 12:30 p.m. For H2U members only Meet new friends as you explore the many restaurants of Lewisville and the surrounding communities. For lunch reservations, call (972) and leave a message. Free dessert will be provided with this month s luncheon! Tuesdays and Thursdays, Cardiac Rehab Department Medical Center of Lewisville $14 per month $35 three-month commitment The wellness program is tailored to the individual patient s needs. Participation requires a doctor s order. Call Ronna Conley at (972) for more information. Oh Say, Can You See? Cataracts are a common eye disease that tends to develop late in life. In fact, more than half of Americans past age 80 have cataracts or have had corrective surgery, according to the National Eye Institute. Recognizing Cataracts The lens of the eye is made up mostly of water and protein. Over time, the proteins can clump together, causing cloudy, blurred vision. Sometimes the lens becomes yellowed or brownish. You may have cataracts if you have cloudy vision, colors seem faded, you see glares or halos around lights at night, have double vision or you frequently have to get a new prescription to correct your vision. Cataract Prevention Tips Aging, diseases like diabetes, smoking and consuming alcohol all can increase your risk for getting cataracts. However, practicing the following habits may prevent cataracts from developing or worsening: Wear sunglasses or a wide-brim hat outdoors; quit smoking; reduce alcohol intake; manage conditions like diabetes; maintain a healthy weight; and eat plenty of antioxidant-rich fruits and vegetables. Is It Time for Surgery? Sometimes new glasses, using brighter lighting or magnifying glasses can help you live with a cataract. Cataracts can increase glare, so you may need to curb nighttime driving. If cataracts affect your quality of life, they often can be corrected with surgery. But you don t have to rush to the surgeon at the first sign of trouble. First, discuss your situation at your next eye doctor visit. In most cases, delaying surgery won t cause long-term damage or make surgery more difficult. Cataract surgery is one of the most common operations done in the United States today. In most cases, the surgery is an outpatient procedure, so you won t have an overnight hospital stay. As with any surgery, you ll want to weigh the risks and rewards with your doctor. n Eyes on the Prize Adults should get a comprehensive eye exam at least every two years, even if you have perfect vision. Those over age 60 should see their eye doctor annually. Source: American Optometric Association 5

6 HEALTH TO YOU Pasta Primavera Try this recipe! Let s celebrate National Fresh Fruit and Vegetables month with a decadent dish that is deceptively healthy. Simply toss inseason vegetables with whole-grain pasta and a light, Alfredo-like sauce. Ingredients 12 oz. whole-grain bow-tie pasta 2 Tbsp. extra virgin olive oil ½ medium onion 2 cloves garlic 1 Tbsp. dried tarragon 2 carrots, shredded 1 yellow bell pepper, thin slices 1 zucchini, matchstick-like slices 12 oz. frozen peas ½ cup cherry tomatoes, halved 2 Tbsp. butter ½ cup white wine 1 cup Parmesan cheese, grated Directions Cook pasta in a large pot per package directions. If you prefer not to cook with wine, reserve ½ cup of pasta water as a replacement. Strain pasta and set aside in a large bowl. Heat oil in a large skillet over medium-high heat. Add onion, garlic and tarragon and sauté 1 to 2 minutes, until the onion starts to become translucent. Add carrots, bell pepper and zucchini and cook 3 to 5 minutes. Then add peas and tomatoes and cook 2 minutes more. Spoon vegetable medley over the pasta. Add wine and butter to the pan. For flavor, scrape up any browned bits stuck to the pan. Stir Parmesan cheese into the wine and butter to make a thin sauce. Pour sauce over the vegetables and pasta, tossing to coat. Serve immediately. Makes 4 servings. Nutrition Information: Calories 616, Total fat 20 g, Carbs 85 g, Sodium 345 mg, Sugars 12 g n Monthly Challenge Get Packing! Lunch, That Is Whether you re working, volunteering or going on a day trip, save some dough and eat healthier by packing your lunch this month. A delicious, homemade lunch is usually better for your waistline than greasy fast food. With the right lunch containers, you can tote both hot and cold meals. Here are some of our favorite healthy lunch ideas: Chopped raw vegetables are crunchy and nutritious. Cut up your faves at the beginning of the week and divide them into separate baggies to grab on the go or add to salads. Cook a large batch of quinoa. Toss with roasted vegetables and vinaigrette for a quick salad one day, then add a scoop to beef stew later in the week for extra heartiness. Add cooked, peeled shrimp straight from the freezer to a salad of mixed greens; they ll be perfectly thawed by lunchtime. Mix tuna or chicken salad with leftover cooked rice to make rice balls a tasty alternative to a sandwich. Boil extra pasta with dinner and use leftovers to make pasta salad. Just add salad dressing, roasted or grilled veggies, legumes or olives. Get creative with soft tortillas. Spread on a little hummus, top with raw or roasted vegetables and a layer of baby spinach, then roll it up. Add fresh fruits like mandarin orange or apple slices to salads, sandwiches and wraps. And don t forget old standbys like cheese and crackers. Just be sure to use whole-grain, low-sodium crackers and not too much cheese. n H2U National Office P.O. Box 1300 Nashville, TN (800) Facebook.com/healthtoyou H2U.com H2Ublog.com feedback@h2u.com ShopH2U.com This newsletter is not intended to provide advice on personal medical matters, nor is it a substitute for consultation with a physician. 6 H2U.com

7 H2U Benefit Summer Savings on Hotels Worldwide With summer beginning to heat up, now is a great time to head out of town for some rest and relaxation. But where will you stay? Finding the right hotel can be overwhelming and expensive, but it doesn t need to be. H2U has teamed up with leading hotel chains to provide you with discounted rooms at thousands of great properties, offering a variety of rates and amenities. Simply use your H2U discount code when booking rooms online or by phone to get your member rate. Here s a look at our current partners and offers: Hyatt Hotels: Receive a 10 percent discount at Park Hyatt, Andaz, Hyatt Place, Hyatt Summerfield Suites and Grand Hyatt Regency hotels. La Quinta Inns and Suites: Save 10 percent on any stay. Red Roof Inn: Save an extra 20 percent off best available room rates. Wyndham Worldwide: Save 10 to 15 percent off standard room rates at Wyndham, Ramada, Days Inn, Super 8, Wingate by Wyndham, Baymont Inn & Suites, Microtel Inns and Suites, Hawthorn Suites, Howard Johnson, and Travelodge and Knights Inn. To book your stay at any of these hotels, log in to H2U.com, click on the Discounts tab, and choose Travel. Here you will find your H2U member discount codes, as well as a link to book rooms online. Travel well and stay safe. n All About Health All About You Join H2U today, and we ll help you reach your health goals and live life to the fullest! With H2U membership, you receive valuable resources you can use at home, at work or on the go, including these: * H2U magazines and newsletters * Online library, health tools and other resources at H2U.com * National savings on travel, health services, gifts and more * Benefits at local affiliated hospitals * 10% off at ShopH2U.com, plus double H2U Reward Points Learn more at MEMBER APPLICATION m New Member m Renewing Member Membership Term (check one) m 1 year for $20 m 2 years for $35 (Best Value!) For household memberships 2 adults for $35 call (800) First Name MI Last Name Address City/State Zip Code Home Phone ( ) Cell Phone ( ) Address Gender m Male m Female Date of Birth If you d like to join the H2U program at a local, H2U-affiliated hospital, please enter the hospital s name here. (Members who do not belong to a local program still receive all the national H2U benefits.) Payment Type (Check one) m Check or money order payable to H2U enclosed Date m Visa/MasterCard/AmEx/Discover (#) Credit Card Expiration Date Month Year Signature Date Print Name (as it appears on credit card) SIGN UP FOR WORRY-FREE AUTOMATIC RENEWAL. Never miss a single issue of your member publications or lose benefits because you forgot to renew your membership. It s easy and risk-free. We ll renew your membership each year and send you a reminder so you can cancel if you change your mind. Please check the box below to enroll. m YES! Enroll me in H2U s Automatic Renewal Service. (For credit card customers only.) Give the gift of H2U membership to friends and loved ones. Purchase gift memberships by calling (800) JOIN TODAY! With the submission of my membership application, I understand that $8 of my annual membership fee contributes to the H2U Magazine subscription. Memberships are non-refundable and non-transferable, and privileges are subject to change without notice. Special rates for two-person households are available. Contact H2U at (800) for more information. For additional new member applications, please photocopy this form or download forms at H2U.com. NL14 7

8 HEALTH TO YOU Inpatient Rehabilitation You have a choice in Denton County Doug Nickles PT, MBA, AVP Musculoskeletal Services & Rehabilitation Services Medical Center of Lewisville s Rehabilitation Institute welcomes you to increased independence. You have a choice in where you or your loved one goes to receive comprehensive inpatient rehabilitation care... and quality care is close to you at the Rehabilitation Institute. The Rehabilitation Institute specializes in adult rehabilitation in many conditions/illness events such as: Stroke Head injury Parkinson s, multiple sclerosis and other neurological conditions Hip fracture, joint replacement and other orthopedic conditions Trauma Amputation Cardiovascular and other complex medical conditions If you or a loved one is struck with any loss in your physical independence, inpatient rehabilitation may be your best start in the recovery process after your hospital stay. During an acute hospital stay, your healthcare team may recommend a level of rehabilitation care for you or your loved one. Before going to a nursing home or skilled nursing facility, ask if you might qualify for a higher level of intensive rehabilitation and care from a facility like the Rehabilitation Institute at Medical Center of Lewisville. Patients admitted to our program must: Be 18 years of age or older Meet medical necessity by a physician requiring 24-hour rehabilitation nursing care and physician oversight Demonstrate the potential for improvement Be medically stable Require and demonstrate ability to participate in at least 3 hours of rehabilitation therapy/day Inpatient rehabilitation gives patients the opportunity to pursue independence and meet the challenges of daily living with renewed confidence and enthusiasm. Our healthcare team will help you regain your highest level of function and independence. The Rehabilitation Institute is a comprehensive medical rehabilitation program a place where those who have suffered disabling illness or injury will find a new opportunity to rebuild their lives. The primary goal is for you to return to your home environment as independent as possible. Our program offers patients and their families a professional, relaxed environment with an organized, systematic approach to recovery. Our healthcare team consists of: Patients and families Physicians (including our physical medicine and rehabilitation medical director) Physical therapists Occupational therapists Speech language pathologists Rehabilitation nurses Respiratory therapists Social workers Case managers Registered dietitians Pharmacists It all begins when your doctor determines that you will benefit from inpatient rehabilitation. Like any medical specialty, rehabilitation requires a referral, which is coordinated by your hospital case manager. Rehab hospitals have strict guidelines, so a rehabilitation specialist will review your medical history and collaborate with you, your physician, your nurses, and your caregivers to determine if inpatient rehab is best for you. For more information, please call (972) n Membership information H2U at Medical Center of Lewisville 500 W. Main Street Lewisville, TX (972) Director: Renee Berres For more information on H2U programs, visit or call (800) Photos: Thinkstock 8 H2U.com