Connie Britton Has a Refreshingly Healthy Outlook on Beauty and Fitness

total For Members of United Service Association For Health Care Healt&wellnessh 2015

spring Healthy Body, Healthy Mind: Nashville star Connie Britton has a refreshingly healthy outlook on beauty and fitness

plus Are You Brushing the Right Way? and How New Pursuits Now May Boost Brainpower Later total For Members of United Service Association HEALTHFor Health Care [ cover story ] &wellness Connie Britton SPRING 2015 Healthy Body, Healthy Mind: finds creative Nashville star Connie ways to stay fit. Britton has a refreshingly healthy page 10 outlook on beauty and ﬁ tness

plus Are You Brushing the Right Way? and 5 9 How New Pursuits Now May Boost Brainpower Later

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TOTAL HEALTH & WELLNESS Executive Director: M. Cranon Director of Operations: T. Barton Director of Operations: R. Davis Staff Support: C. Mangrum and B. Mayer Total Health & Wellness is published by 13 15 19 United Service Association For Health Care. This information is intended to educate the public about subjects pertinent to their health, not as a substitute for consultation with a personal physician. 3 7 Myths About Sleep © 2015 Printed in the U.S.A. United Service Association For Health Care is an organization that provides privileges and 4 Are You Brushing the Right Way? services that promote the health and welfare of its members. 5 9 Home Health Remedies That Actually Work For more information, please contact: United Service Association For Health Care 6 6 Dangers of Crash Dieting P.O. Box 200905 Arlington, TX 76006-0095 800-USA-1187 8 How to Be a Good Patient: Advocate for Yourself Editorial Advisory Board 9 Social Media Can Improve Weight-Loss Efforts David S. Alkek, M.D., Clinical Professor of Dermatology, The University of Texas Southwestern Medical Center, Dallas, TX 13 Take These 5 Steps to Stem Your Risk for Breast Joseph D. Beasley, M.D., Director, The Institute of Health Policy and Practice, Cancer Amityville, NY Kathie Davis, Executive Director, IDEA Health & 14 Meet Our Nursing Scholarship Recipient Fitness Association, San Diego, CA Sidney Friedlaender, M.D., Clinical Professor of Medicine, University of Florida, Gainesville, FL 15 Having ‘The Talk’ Charles M. Ginsburg, M.D., Professor and Chairman of Pediatrics, The University of Texas 16 Take Control: Get Help for Drug or Alcohol Abuse Southwestern Medical Center, Dallas, TX Susan Johnson, Ed.D., Director, Continuing Education, The Cooper Institute, Dallas, TX 17 Can You Trust Blood Pressure Kiosks? Julie Waltz Kembel, M.S., Ed., CHES, Education Director, Canyon Ranch, Tucson, AZ 18 New Pursuits in Midlife May Boost Brainpower Later Don R. Powell, Ph.D., President and CEO, American Institute for Preventative Medicine, Farmington Hills, MI 19 A Doggone Good Workout Charles F. Seifert, Pharm.D., Director of Clinical Pharmacy Services, Rapid City Regional Hospital, Rapid City, SD 20 How Much Do You Know About Spring Allergies? Kathryn K. Waldrep, M.D., F.A.C.O.G., Medical City Dallas, Dallas, TX Arthur H. White, M.D., Medical Director, San Francisco Spine Institute, Daly City, CA SPRING 2015 Cover photo: Andrew MacPherson/Getty Images [ Healthy Living ] 7 Myths About Sleep

Sleeping is something everyone does. And yet many people hold misconceptions about sleep.

A Learn the truth behind these common sleep myths. 4 Snoring is harmless. Snoring can be a sign of a disorder called sleep apnea. With this 1 You can get by on five or six hours of sleep without condition, your breathing stops briefly multiple times during much of a problem. the night. Sleep apnea increases your risk for health problems It’s common for adults to sleep less than seven hours a night, such as heart attack, stroke, and diabetes. Most people who snore but that doesn’t mean you should. Most people need to snooze do not have sleep apnea. But if a family member says you often at least seven to eight hours to feel refreshed. snore loudly, or have pauses in your snoring followed by choking or gasping, talk with your doctor. 2 Poor sleep affects your mood, but nothing else. Sleep affects much more than how you feel the next day. Sleep 5 If you’re tired during the day, it just means you didn’t deprivation is linked to a higher risk of developing heart sleep enough. disease, high blood pressure, type 2 diabetes, and obesity. Also, Some sleep disorders, such as sleep apnea, can make you feel poor sleep can be deadly if you get behind the wheel. Drowsy fatigued even though you slept all night. Certain medical condi- driving plays a role in an estimated 100,000 vehicle collisions tions can also cause daytime sleepiness. Tell your doctor if you each year. feel tired or groggy most days.

3 Insomnia means you can’t fall asleep. 6 You can catch up on sleep by sleeping in on the weekend. Insomnia actually includes four symptoms: Sleeping in for a day or two might make you feel a little better, • Having a hard time falling asleep but it won’t make up for the sleep you lost during the week. It • Not feeling rested after sleep might even make you feel worse when you have to wake up early • Waking up often during the night on Monday morning, since your sleep schedule will be off. • Waking up early in the morning and not being able to go back to sleep 7 A nightcap will help you sleep. An alcoholic drink before bed, or nightcap, decreases the quality You don’t have to have all four symptoms to have insomnia. of your sleep. You tend to stay in the lighter sleep stages and don’t spend as much time in deep sleep after having consumed alcohol. Ë

www.usahc.com 3 [ Healthy living ]

Are You Brushing the Right Way?

Brushing your teeth is probably a habit for you, but there are different approaches to get the job done.

vertically and make several small up-and-down strokes on the back of your front teeth. And don’t forget to brush your tongue to banish bacteria and bad breath.

Find the Best Brush for You Most Americans don’t spend nearly long enough brushing, research finds. Aim for at least three minutes. Power toothbrushes can cut plaque and gum disease more than manual models, according to research. But the best brush is one you’ll actually use, so choose a design that comfortably fits inside your mouth. If you have questions about the best toothbrush or technique for your mouth shape and tooth position, check with your dentist or hygienist. Ë

Dental Rewards Program Helps You Build Benefits

For many USA+ members, coverage under a group dental expense policy, which includes Dental Rewards, is included in the membership. Dental Rewards rewards members who care for their teeth and use only a portion of their annual While most people brush at least twice a day, A a new maximum benefit in a year. With its increasing maximum study shows no one agrees on which method is best. Nor do feature, insured members and dependents earn additional dental experts or toothbrush companies agree on how often or money toward their next year’s annual maximum. how long a person should brush. To get the maximum carryover for the next year, you must But evidence strongly supports one key fact: Brushing daily meet the following requirements: remains key to good oral health. Skip it and you risk tooth loss 1. Visit your dentist between Jan. 1 and Dec. 31. and gum disease, an infection of the tissues surrounding the 2. Submit claim for payment prior to April 1 of the following teeth. Advanced gum disease may even increase your risk for year. other health problems, like heart disease and diabetes. 3. Total benefits paid for current year visits must be less than $500. Keep Your Smile Sparkling If you meet all three requirements, you will have an addi- Even without a consensus method for brushing, the American tional $250 available in annual maximum for the next year. Dental Association (ADA) still recommends that you brush In future years, if you have benefits paid of less than $500 twice a day with a soft-bristled brush, using an ADA-approved each year, additional amounts of $250 will be added to the fluoride toothpaste. carryover. However, the maximum carryover you can accu- To get the best results, the ADA suggests holding your mulate is $1,200. toothbrush at a 45-degree angle to your gums and brush the Your annual maximum will be $3,500 in four years if you outer, inside, and chewing surfaces of all teeth. Tilt the brush continue to visit the dentist once each year!

4 Total Health & Wellness SPRING 2015 [ healthy living ] 9 Home Health Remedies That Actually Work

Grandma may not have earned a medical degree. Still, some of her health advice holds up to scientific scrutiny.

A Here are nine simple, effective 5 Cool Compresses for Poison Ivy solutions for common health Run a clean washcloth under cold water complaints. (But it’s still worth and then wring it out. The cold tem- noting: When in doubt about your perature can calm swelling and inflam- health, call your doctor.) mation. That way, you can better fight the urge to scratch. 1 Salt-Water Gargle for a Sore Throat Add a teaspoon of salt to a large glass of 6 Humidifier or Vaporizer for Colds warm water. Gargle and spit to relieve Breathing in moist air can clear nasal pain and prevent future bouts of illness. passages and loosen chest congestion. Similarly, saline nose drops can loosen Just clean the device often to avoid mold and flush out mucus. or contamination. Check the manufac- turer’s guide for instructions. 2 Honey for a Cough Steer clear of store-bought cough and 7 Lutein for Eye Health cold medicines for kids ages 4 and Find this antioxidant in kale, spinach, younger. Instead, give ½ teaspoon of and other green leafy veggies—or take a honey for children ages 2 to 5; 1 tea- daily 10 mg tablet. This dose wards off spoon for ages 6 to 11; and 2 teaspoons cataracts and age-related macular for ages 12 and older. (Skip honey for degeneration, a common vision-stealing babies younger than age 1.) disease.

3 Peppermint Oil for Irritable 8 Steam for Croup Bowel Syndrome (IBS) Croup causes a child’s vocal cords and Find this herb in capsules or liquid windpipe to swell. Breathing becomes form. It may ease constipation and noisy and difficult. Calm the inflamma- diarrhea in people with this stomach- tion by turning your bathroom into a turning condition. But beware—it could steam room. Have your child inhale worsen heartburn. moist air from a hot shower for 15 to 20 minutes. 4 Ginger for Nausea The root of this tropical plant eases 9 Duct Tape for Warts queasiness caused by pregnancy, Cover the wart with tape and change it surgery, or motion sickness. Doctors every few days. Eventually, the sticky believe compounds called gingerols are surface pulls off layers of the wart. Or responsible. Use it fresh, dried, pow- apply over-the-counter salicylic acid. Ë dered, or as a juice or oil.

www.usahc.com 5 [ Healthy Eating 101 ] 6 Dangers of Crash Dieting

Let’s face it: The ability to lose a lot of weight in a short time sounds appealing. But crash diets—those that allow you to drop major weight quickly—can have effects beyond getting you into your skinny jeans or slimmed down for the class reunion.

A Crash diets can lead to very real health concerns. You may develop gallstones. Here are six reasons it’s best to think twice before crash 2Losing weight quickly (more than 3 pounds a week) dieting. increases your chance of developing gallstones. These solid masses in the gallbladder don’t always cause symptoms, but You may deprive yourself of nutrients. some can lead to serious pain and other problems requiring the 1Many crash diets prevent you from getting the nutrition your gallbladder to be removed. body needs. This is especially true of those that limit or prohibit certain food groups. Without proper nutrients, you can weaken your immune system, increasing the risk for illness.

6 Total Health & Wellness SPRING 2015 Chicken Mole with Vegetables

You can gain weight. 3Shedding weight quickly by severely restricting calories or following a fad diet can backfire. That’s because these diets are hard to stick with. People tend to gain back all the weight they’ve lost (or more). Adding to the problem: Weight loss naturally slows your metabolism because you need fewer calories to maintain your weight, making it harder to keep the weight off once you’ve lost it.

You can stress your heart. 4Experts believe that crash dieting can lead to heart issues in some people. Those who use extreme diets tend to gain the weight back quickly. And because regained weight is usually fat, Ingredients 1 onion, chopped not muscle, it can lead to increased risk 3 lbs. chicken drumsticks and thighs, 5 cloves garlic, peeled factors for heart disease, such as higher skin removed 2 tsp. ground cumin cholesterol and insulin levels. 3 cups canned reduced-sodium 3 cups water chicken broth 4 chayotes, peeled and chopped You lose tone. 6 dried guajillo chiles, seeded ¾ lb. trimmed green beans 5Often, rapid weight loss leads to a 6 tomatillos (husks removed), loss of lean body mass—not the fat you washed and chopped probably intended to shed. So, while the number on your scale may be dropping, Directions your muscle tone may be plummeting as 1 Place chicken and broth in a large pot. Bring to a boil over high heat. well. Exercise can help build tone. Reduce heat to medium-low. Simmer, uncovered, for 30 minutes.

2 In a large pan, cook chiles over low heat, turning frequently, until they It may spiral into an eating change color and become fragrant. Stir in tomatillos, onion, garlic, cumin, and 6disorder. 1 cup water. Dieting can be a slippery slope. It’s Bring to a boil over high heat. Cook, uncovered, for five minutes. Remove estimated that 35 percent of dieters 3 pan from heat, let cool. Place chili-tomatillo mixture (mole) in a blender progress to pathological dieting. Of container. those, a quarter go on to develop an eating disorder. 4 Puree until smooth. Return pureed mixture to pan. Cook over medium Before you embark on a new weight- heat, stirring occasionally, until thickened, about five minutes. Stir the loss plan, check in with your doctor. thickened mole into chicken and broth. Simmer, uncovered, for 15 minutes. Remember, the healthiest way to lose 5 Meanwhile, in a medium saucepan, bring 2 cups water to a boil over high weight is to not diet at all. Make eating heat. Add chayotes and green beans. Cook five minutes. Drain. Serve with healthy and getting plenty of exercise chicken and mole. part of your daily routine. By changing your lifestyle, you’ll be more apt to Yield: six servings achieve a healthy weight for life. Ë Per serving: Calories 380, Fat 10 g (Saturated fat 3 g), Cholesterol 180 mg, Sodium 240 mg, Total carbohydrate 20 g, Dietary fiber 6 g, Protein 52 g.

www.usahc.com 7 [ Healthy choices ] How to Be a Good Patient: Advocate for Yourself

Taking charge of your health care can improve the quality of care that you receive. Read on to learn insider tricks for choosing the right doctor, keeping track of important information, and more.

• Did you feel like he or she really listened to your concerns and gave you feedback? • Did you feel respected? • Did you feel rushed?

If you weren’t satisfied with the visit, try another doctor. It will be worth it over the long run.

Ask Questions When you’re at an appointment, don’t be afraid to speak up. Asking questions improves the quality of care you receive. It can help to write out a list of questions ahead of time. You may want to ask: • I’m sorry, I don’t quite understand—can you explain that again? • What is this test for? • What lifestyle changes can I make that will help my health? • Why do I need this treatment? A When you’re honest with your doctor and feel comfortable talking with him or her about your health, Ask About Medications, Too you receive better care. So it’s important to choose the right It’s easy to think the doctor knows best when he or she tells health care team for you, starting with your primary care you to take a medication. But don’t be afraid to ask questions. provider. Here are some things to think about as you’re looking Talking with your doctor about your options will help you get for a doctor: the best medication for you. Before you take a new drug, ask • Do you feel more comfortable talking with a male or female about its side effects, how to take it, and why you need it. For about sensitive health issues? example, you could say, “How will this drug help me?” • Do you prefer someone warm and casual or someone with a more businesslike demeanor? Get a Second Opinion • What qualifications are important to you? Does it matter to If you’re not sure about your diagnosis or treatment, you you if your doctor attended a top-ranked school or has might want a second opinion from another doctor. A second many years of experience? opinion allows you to explore all your treatment options. Don’t worry that your doctor will be offended. Most doctors don’t Consider your first visit with a new doctor a trial visit. After mind second opinions. your initial appointment, ask yourself these questions: Know that you are your own best health advocate. Don’t be • Did you feel at ease asking questions? Did the doctor reply in afraid to speak up about your concerns and needs. Ë a way that you could understand?

8 Total Health & Wellness SPRING 2015 [ healthy choices ] Social Media Can Improve Weight-Loss Efforts

You may already log on to social networking sites to catch up with friends. But these sites may have another use, recent research suggests: helping you get the support you need to lose weight.

A Researchers analyzed 12 different studies in which Weight-loss programs with social media components can be subjects took part in formal weight-loss groups. Some very motivating, experts say. Peers can offer practical advice of the groups included a social media component, such as a and tips. You also tend to receive feedback quickly when you private Facebook group. The researchers concluded that social ask a question or need support. media had a small but significant impact on the amount of weight people lost. Social Networks Can’t Replace Your Doctor However, there are also some drawbacks. Online chats can be Social Media Good for Quick Feedback, Support less personal than face-to-face meetings, for one. Peers may The programs studied used social media in a variety of different also be unsupportive. Or they may give incorrect advice. The ways. Some programs, for example, offered online group chats bottom line: Social networks are no replacement for a talk with with a health care provider. Other people used social network- your doctor. Ë ing sites to send direct messages back and forth to their doctors.

Steps to Weight-Loss Success

• Set doable goals. Aim to lose about 5 to 10 percent of your current weight over six months. Losing 1 to 2 pounds each week can help you lose weight safely and keep the weight off. • Cut calories. Cutting 500 to 1,000 calories each day can help you lose 1 to 2 pounds each week. • Eat a healthy diet. In addition to helping you lose weight, foods such as fruits, vegetables, lean proteins, whole grains, and low-fat dairy products may also lower your risk for heart disease. • Increase your physical activity. Aim for 150 to 300 minutes of physical activity, such as brisk walking, each week.

www.usahc.com 9 [ cover story ] Healthy Body, Healthy Mind

Nashville star Connie Britton has a refreshingly healthy outlook on beauty and fitness.

Connie Britton [ cover story ]

hen it comes to the Holly- forgotten that beauty and brains are a nice mix. wood crowd, it can be easy Recently, Britton was named a goodwill ambassador for the to dismiss celebrities’ trim United Nations Development Program—the antipoverty bodies and flawless skin as a agency of the United Nations. In this position, which she product of their lifestyle. After all, they can pay for pamper- described as “one of the greatest opportunities of my life,” Wing, personal trainers, and private chefs. Britton is focusing on poverty eradication with an emphasis While that may be true, sometimes a celebrity comes along on women’s issues. whose healthy habits and determination are cornerstones to their youthful appearance and success. And they inspire us to An Empowered Life adopt the same resolve. One such actor is Connie Britton. In addition to empowering other women, Britton has also focused on her own needs. She didn’t remarry after divorcing A Rising Star her husband of four years, which occurred earlier in life. And Compared with many young actors, Britton rose to stardom she chose not to rely on marriage or circumstances to become later in life. She worked on independent theater projects and a mother. Instead, Britton adopted a son named Eyob (nick- off-Broadway plays throughout her 20s and into her 30s. It named Yoby) from Ethiopia a few years ago as a single mom. wasn’t until she was cast in the movie The Brothers McMullen, And her love of her son has changed her. which won the award for best picture at the 1995 Sundance “I didn’t think I’d have a baby on my own. But there’s a lot Film Festival, did Britton break onto the Hollywood scene. that comes out of having a plan and then seeing that there’s Following her movie success, Britton won roles on some of another way you can go,” said Britton in an interview in the most acclaimed television series, including Spin City, 24, Ladies Home Journal. “If you hold hard and fast to the plan and The West Wing. She also got supporting parts in a number regardless of where you’re at, then you go against the flow of of movies. But in 2004, at the age of 37, her role in the movie your life.” Friday Night Lights and the subsequent five-season television Britton’s new role as mother has fulfilled her. But it hasn’t adaptation made Britton a household name. held back her career. In addition to filming Nashville, she has After finishing her successful run on Friday Night Lights, been cast in a number of recent movies, including This Is Britton starred in the television series American Horror Story Where I Leave You. before being cast as a fading country music star in the currently popular television drama Nashville. Today, at age 48, the talented actor is as strong and sexy as “I realized that what kept me slim when I was women half her age. younger doesn’t work anymore. But instead of

Brains and Beauty feeling hopeless, I decided I just have to Born in Boston, Britton grew up in Lynch- try a little harder to stay in shape.” burg, Va. With a love of entertaining, she and her fraternal twin sister made up plays to put on for their family. Later, Britton was a star in her high Focus on Healthy Habits school theater. But she had more than acting on the brain. Today, Britton spends plenty of time outdoors staying active. Britton attended prestigious Dartmouth College, where she She enjoys taking walks and hiking with her son, and she majored in Asian studies and spent a term studying the engages in biking and running. Britton also loves yoga, which Chinese language in Beijing. Only after graduation did she she says gives her a physical and mental boost. One of the move to New York to pursue theater acting. secrets to her enviable physique? Motivation. Unlike many aspiring actors, Britton avoided waiting tables “I realized that what kept me slim when I was younger while pursuing acting. Instead, she paid the bills by working doesn’t work anymore. But instead of feeling hopeless, I as an aerobics instructor. And she’s kept this focus on health decided I just have to try a little harder to stay in shape—

PR Newswire / AP Images and wellness as she’s progressed in her career. She also hasn’t whether that means readjusting my eating habits or upping Connie Britton www.usahc.com 11 [ Cover story ]

Britton’s Latest Role: Goodwill Ambassador

The United Nations Development Program (UNDP) appointed Britton as a Goodwill Ambassador in April 2014. In this role, she aims to raise awareness of UNDP’s work in poverty eradication and women’s empowerment, advocat- ing to the American and global public. Commitment to Humanitarian Causes Throughout her career, Britton has devoted substantial time to a wide range of charity work both in the U.S. and internationally. She previously travelled to Africa with the ONE campaign led by U2’s Bono to support humanitarian causes, and is well aware of the challenges facing millions of poor people around the world. She also has been passionately committed to supporting women’s empowerment and women’s health issues. In her role as UNDP Goodwill Ambas- sador, she supports UNDP’s mission with public service announcements, by participating in campaigns, and by visiting UNDP projects in the field. Connie Britton is flanked by UNDP Director of External Relations Michael O'Neill and UNDP Deputy Director of External Relations Fadzai Gwaradzimba at a press conference About UNDP announcing Britton's appointment as UNDP Goodwill Ambassador for Poverty Eradica- UNDP is active in more than 170 tion and Women's Empowerment at the United Nations in New York. (Jemal Countess/ Getty Images) countries and territories, working to achieve the eradication of poverty and the reduction of inequalities and my activity level,” Britton said to Shape fitness is a refreshingly healthy one. But exclusion. Its mission includes helping countries to develop policies, leader- magazine. “Finding creative ways to get she notes that her life in the spotlight ship skills, partnering abilities, and fit makes me feel great.” plays somewhat of a role. institutional capabilities, and building In addition to getting plenty of exercise, “I’m in an environment where I have a resilience in order to sustain develop- Connie tries get enough sleep and focuses lot of information about how to stay ment results. on eating a healthy diet. Although she’s healthy and live a good life,” she says. “If UNDP’s current projects involve always eaten healthy foods, including I weren’t in this business, I think I would sustainable development, democratic plenty of fruits and vegetables, the death be aging differently.” governance and peacebuilding, and of both of her parents to cancer only Maybe so—but we believe that her climate and disaster resilience. increased her attention to her diet. Connie focus on a healthy mind and body from tries to eat natural, organic, and unpro- the beginning has more to do with the cessed foods whenever possible. “I want to person she is today. Thankfully, we can know where the things I eat came from,” learn a little from her healthy-life she explained. strategy and bring movie star habits into Clearly, her approach to beauty and our lives. No trainer needed. Ë

12 Total Health & Wellness SPRING 2015 [ healthy Living ] Take These 5 Steps to Stem Your Risk for Breast Cancer

Every year, thousands of women hear the frightening words: “You have breast cancer.” Now for some encouraging words: You might be able to lower your risk for this disease by following some smart lifestyle strategies.

A Does it seem like breast cancer is smoked but quit reduced their risk for in the news just about every day? breast cancer by nearly half that of Need helping sorting out the facts? Well, current smokers. it’s true that breast cancer is one of the 5 Cut the fat. Your risk for breast most common types of cancer among cancer rises along with the amount of American women. And, unfortunately, fat in your diet. Limiting fat, especially some risks for this disease cannot be saturated fat, may curb your risk. changed. For one thing, you’re more likely to When breast cancer does strike, it’s very develop it as you get older. In fact, important to catch it in its early stages, women older than age 50 make up most when it’s most treatable. Mammography advanced breast cancer cases. Those can help, but its benefits and limitations whose mothers, sisters, or daughters vary based on factors like age and have had breast cancer also face a higher personal risk. risk. Ethnicity plays a role. For example, Experts have different recom- breast cancer develops more often in mendations for mammography. Caucasian women than in African- Currently, the U.S. Preventive American, Hispanic, or Asian women. Services Task Force recom- You can’t change your ethnicity or mends screening every two genetics, but you may be able to change years for women ages 50 to some other risk factors: 74. The American Cancer 1 Scale back. Obese women are more Society recommends yearly apt to get breast cancer, while lean screening for all women ages women enjoy a lower risk. 40 and older and every three 2 Stay on the move. Studies indicate years for women ages 20 to 39. there’s a lower rate of breast cancer Talk with your doctor about your in women who exercise. personal risk factors before making a 3 Don’t tip your glass too often. decision about when to start getting Having one to two alcoholic drinks a mammograms or how often to get day can increase your risk. them. Also ask your doctor if you need 4 Clear the smoke away. In a study a clinical breast exam. Ë of more than 73,000 women, the rate of breast cancer among current smokers was about 24 percent higher To find out more about breast cancer, than in nonsmokers. Wondering if it’s visit the National Cancer Institute’s website: www.cancer.gov. too late to quit? Here’s some good news: The women who had once

www.usahc.com 13 Meet Our USA+ Foundation MEMBER PROFILES Nursing Scholarship Recipient

A Dream Makers Scholarship helps smooth the path for this busy nursing student.

of Texas at Arlington (UTA) and a part-time hospice nurse, work that she describes as a “calling.” She meets patients when they are first considering the transition from curative to hospice care. “It’s so important to provide support and guidance during this turning point and help patients and families become comfortable with the idea of hospice,” she says. After she graduates in December and passes the certification exam to become a Family Nurse Practitioner, Hart may continue working in hospice or switch to family medicine.

Partnering with Patients “A major facet of family medicine is forming long-term relationships and partnerships with patients and helping them take charge of their own health, which are concepts I truly believe in,” she says. She credits her UTA instructors with sparking her passion for health promotion and disease prevention, as well as providing steadfast motivation and support. “My UTA teachers inspired me from my very first day as a freshman nursing student,” she says. She earned her bachelor of science in nursing at UTA in 2010 and worked at Baylor Health Care System before starting her graduate studies in 2013.

Deserving Students The Dream Makers Scholarship, which is sponsored by the United Service Association for Health Care (USA+) Founda- tion, will help make Hart’s final year of school a bit smoother. “It definitely takes some of the financial worry away, for me as well as for the many other deserving students who also A Shilloy Hart decided to become a nurse because she received scholarships,” she says. wanted to care for people. She soon realized that she’s just Since 2003, USA+ has co-sponsored 92 Dream Makers as passionate about helping people care for themselves, whether Scholarships for nursing students at UTA who display qualities her patients are at their healthiest or at their most vulnerable. of scholarship, character, leadership, and financial need. “I feel very grateful to have received this scholarship and to Answering a ‘Calling’ be studying at UTA, which is such an amazing institution,” she Hart is a student in the master of science in nursing program at says. “It’s wonderful to have so much support as I find my the College of Nursing and Health Innovation at The University place in the nursing field.” Ë

14 Total Health & Wellness SPRING 2015 [ Healthy choices ]

Having ‘The Talk’

Now is the time to think about your health care directives and share them with your loved ones. By Christa Mangrum

A Spring is here, and it’s a great time By considering questions like these, you thoughtful reflection about your wishes to start living healthier. We can can begin to decide and communicate and values, and (2) personal communi- decide to eat better, exercise more, lower your desires for your care when you can’t cation between you and your likely our stress, and spend more time enjoying speak for yourself. We always think, “I’m decision makers before a crisis occurs.” life with our family and friends. It’s also too young; I don’t want to think about Some suggest doing this exercise as a an opportunity to take a deep breath, that. And anyway, that’s for old folks. family, maybe using local news events to reflect, and look to our futures. Besides, I don’t know about my options, start the conversation by asking “What For many of us, it’s scary to think so I can’t tell my family what I want.” would you want me to do if...” or about going from being our healthy, The good news is there are many whether they have indicated their organ decision-making selves to experiencing resources and tools available. You can donor status on their driver’s licenses. illness and being unable to make get started by asking your family and The Caring Connections organization decisions. As a result, decisions about friends how they themselves prepared, lists four steps to make certain that you what type of health care you want or or by completing an advance directive and your loved ones have had “The Talk”: who will make these choices for you are form at your doctor’s office. Speaking 1 Pick a person (and a backup) as your often delayed. And these decisions with skilled legal, medical, or social health care agent. usually fall to your family and friends if work professionals can also help you 2 Tell your health care agent about you become sick. understand your options. Experts agree your wishes. that regardless of how you arrive at your 3 Write it down: Create an advance Who Will Speak for You? decisions, it helps to have your wishes directive or living will. Say you are a divorced 50-year-old father written down and to tell your loved ones 4 Give a copy to your health care agent, in good health with an adult child who about your choices. doctor, family, and anyone else who lives 1,200 miles away. If an accident or may be involved with your care. Ë illness occurs, who can make immediate Starting the Conversation decisions regarding your care? Who do According to the American Bar Associa- you want to speak for you—to become tion, “Studies have shown that your health proxy and carry out your standard advance directive wishes? Will your adult child or 75-year- forms do little to influence old parent consent to experimental or end-of-life decisions nontraditional treatments? without: (1) informed,

For additional information and resources, contact these organizations:

American Bar Association Visit www.americanbar.org and search keywords “advance planning tool kit.” Caring Connections Visit www.caringinfo.org and click on “Download Your State Specific Advance Directive.”

www.usahc.com 15 [ Healthy Choices ] Take Control: Get Help for Drug or Alcohol Abuse

Do you or someone you know have an alcohol or drug abuse problem? It’s not always easy to tell.

A Substance abuse—the harmful use of alcohol or you spend your time using it, thinking about it, planning how drugs—is a serious issue. You could be a substance abuser you’re going to get more, and recovering from its effects? if you experience these signs: School, work, or your family may suffer because of your • Cravings—a strong urge to use the substance substance abuse. • Lack of control—you can’t stop using the substance even People who have problems with drugs or alcohol may also if you want to show signs such as: • Dependence—you have withdrawal symptoms, such as • Violence nausea, bad moods, headaches, or anxiety, when you stop • Confusion • Tolerance—it takes more and more of the substance to • Bloodshot eyes make you feel the same effect • Loss of interest in activities he or she used to do • Wanting to be alone more The Toll It Takes It can be hard to admit that you have a problem. Take a closer What You Can Do look at some ways drugs or alcohol may be affecting your life. Whether you or a loved one is experiencing drug or alcohol You could have a problem if you notice that using drugs or issues, help is available. To learn about treatment options, call alcohol takes up a lot of your time, energy, and thoughts. Do your doctor or local substance abuse coordinating agency. Ë

Get Help for Depression Today

Depression is more serious than feeling down. It’s a medical illness that affects your mood, appetite, sleep, relationships, and more. You may be depressed if you feel sad, anxious, or hopeless. You may lose interest in activities you used to enjoy. Depression can cause changes in your sleeping habits. You might sleep more or less than usual. You may also notice changes in your appetite. Depression can lead to substance abuse. You might use drugs or alcohol to make your sadness go away, but they can’t. Drugs and alcohol only add to your problems and put your health and life in danger. Depression is very serious and can lead to thoughts of death or suicide. If you’re depressed, help is available. Talk with your doctor.

16 Total Health & Wellness SPRING 2015 [ healthy Choices ] Can You Trust Blood Pressure Kiosks?

The machines offer a convenient way to check your numbers, but they have their limitations.

A As you head to the pharmacy, you might notice a kiosk where you can test your blood pressure. Maybe you’ve even tried one to check your heart health. But be warned: A kiosk may give you inaccurate results, the FDA says. To get an accurate blood pressure reading, the cuff has to be the correct size for your arm. This is why doctor’s offices have a range of cuffs available. But kiosks usually have only one cuff, and there’s no way to know whether it’s the right size for you. You may also get inaccurate results if you don’t sit correctly or put the cuff on wrong.

High Blood Pressure Harms Your Heart If left untreated, high blood pressure can cause heart attacks, stroke, heart failure, and kidney problems. There usually aren’t any symptoms of high blood pressure, which is why experts recommend regular blood pressure tests. However, one blood pressure test, whether it’s from a kiosk or your doctor, doesn’t automatically mean that you have high or low blood pressure. Your blood pressure can go up or down quickly, depending on things like stress and your posture. This is why doctors sometimes do several tests.

Keep Your Blood Pressure Under Control The American Heart Association recommends having your blood pressure checked by your doctor once every two years after age 20. If your blood pressure is too high, your doctor may recommend medicine or lifestyle changes. Ë

www.usahc.com 17 [ Healthy Living ] New Pursuits in Midlife May Boost Brainpower Later

With age comes wisdom. But eventually, older brains begin to slow down. What can be done to delay that process?

New research suggests that adopting an intellectually stimulating lifestyle in midlife might prolong mental sharpness. While a good education and successful career can reduce your risk of developing Alzheimer’s disease and dementia as you age, what you do in your off-hours matters, too. In fact, people who didn’t excel in school or the professional world may actually gain more from lifelong learning. That’s according to a new study published in the journal JAMA Neurology. Researchers studied about 2,000 older adults without dementia. They asked questions about their current and previous work and leisure activities, and then followed them for an average of 3½ years.

New Tricks for Aging Brains Those who maintained the most brainpower did intellectually stimulating activities at least three times a week. They started in their middle years—around age 50—and continued as they aged. On average, they developed dementia almost 7½ years later (or three years, if they had a high genetic risk for Alzheimer’s disease) than those who didn’t stimulate their brains in this way. The following endeavors worked to boost brainpower: • Playing music • Reading books and magazines • Making crafts or art • Joining a group or social event • Playing games • Using a computer

Reducing the Burden Doctors haven’t yet found a cure for Alzheimer’s disease. But the results provide new hope for prevention. Delaying dementia by even five years could reduce the expected number of older adults who suffer from the condition by 43 percent by the year 2050. Ë

18 Total Health & Wellness SPRING 2015 [ healthy Choices ] A Doggone Good Workout

When your dog is your exercise buddy, you can both get fit and healthy.

A Dogs aren’t just man’s best friend. just running alongside you on a leash, They’re friends with exercise benefits. make sure your dog has had obedience According to the American Heart training and responds well to voice Association, dog owners who regularly commands. Your dog should also be fit walk their furry friends get more exercise enough for the task, its level of difficulty, themselves. These people walk more often and its duration. For example, can your and are more likely to get the recom- dog run alongside you for 30 minutes? Can mended level of physical activity—150 your dog handle that difficult hiking trail? minutes every week of moderately intense If you’re starting a new activity, take your aerobic activity, such as brisk walking— dog to the vet for a checkup first to make than people who don’t own dogs. Dog sure he or she doesn’t have an underly- owners who walk their pooches are also ing health condition that could more likely to have lower blood pressure warrant exercise precautions. and cholesterol levels. Once you get the go-ahead, build up your dog’s endur- Make an Exercise Date ance by gradually increas- Instead of just taking your dog out for a ing the time spent on an quick, impromptu stroll around the activity. Like people, dogs neighborhood or playing in the yard (both can get injured if they take of which are beneficial), plan ahead and on too much, too soon. If block out time to exercise with your dog. your dog has been sedentary, for Dogs get the most from exercise when example, don’t expect him or her it’s sustained and structured, which allows to run with you for several miles or to take them to constantly be moving. Depending on a hilly trail right away. on the breed, many dogs are usually up for Read your dog’s cues, too. Dogs anything you want to do—from walking, can’t tell you when they are tired, running, and playing with a Frisbee or ball but they can give you signs that to participating in canine sports. One sport they’re running into trouble, is agility dog training, which involves such as rapid panting, staggered teaching a dog how to maneuver around a walking, a drooping tongue, or timed obstacle course. hesitating to retrieve a ball. Ë

Safety Savvy For any activity in which you’re physically To “find a tail-friendly trail” near you, visit www.hikewithyourdog.com. attached to your dog, even if he or she is

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Articles in this magazine are written by professional journal- ists or physicians who strive to present reliable, up-to-date health information. Our articles are reviewed by medical professionals for accuracy and appropriateness. No magazine, however, can replace the care and advice of medical professionals, and readers are cautioned to seek such help for personal problems. 5426M

How Much Do You Know About Spring Allergies?

When spring arrives, gardens in bloom are a welcome sight. But along with flowers and grass come seasonal allergens, such as pollen and mold. Test yourself to see how much you know about allergies.

1 Someone with hay fever has an 5 Which of these is a common allergy to which of these? allergy symptom? Answers a. Animal dander a. Itchy nose, mouth, and eyes 1. B—POLLEN. Hay fever is also known b. Pollen b. Runny or stuffy nose as “allergic rhinitis.” It is an allergic c. Dust mites c. Sneezing reaction to pollen. d. All the above d. All the above 2. D—A AND C. Pollens that cause spring allergies are often tiny and hard to see. Which of the following is true Which of these tests can 2 6 3. D—B AND C. Ragweed is also a culprit. regarding the pollens that cause determine your allergy trigger? 4. A—HOT, DRY, AND WINDY. These allergies? a. Skin-prick test conditions are likely to leave more pollen a. They vary from person to person. b. Blood test in the air than cool, damp, rainy days. b. They are the same for everyone. c. X-ray 5. D—ALL THE ABOVE. Tearing eyes c. They vary from region to region. d. A and B and problems with smell can also occur. d. A and C 6. D—A AND B. Knowing what you are Which of these can help treat 7 specifically allergic to can help you lessen Which of these plants are likely seasonal allergies? 3 or prevent exposure and treat reactions. to cause allergies? a. Antihistamines and decongestants 7. D—ALL THE ABOVE. Your doctor can a. Flowers b. Corticosteroid nasal sprays determine the best course of treatment b. Trees c. Allergy shots based on your age, symptoms, and overall c. Grasses d. All the above health. Talk with him or her about which d. B and C treatment options will work best for you. When should you see a doctor 8 8. D—ALL THE ABOVE. If you find that Allergy symptoms are most likely because of spring allergies? 4 your symptoms are interfering with your to arise under which of these weath- a. You have severe symptoms. daily activities, or keeping you from er conditions? b. A previously effective treatment no participating in activities you enjoy, you a. Hot, dry, and windy longer helps. should see your doctor. b. Cool c. Your symptoms do not respond to For more information, visit the American c. Damp and rainy treatment. Academy of Allergy, Asthma and Immu- d. All the above d. All the above nology at www.aaaai.org.