I hope you had a wonderful Holiday weekend! The Bleeke-Miller's did with the beautiful summer weather and pool time, family dinners,church and small group,and the 500 (my husband Bruce grew up by the Speedway). We are now busy with our son Nathan graduating from Zionsville (will be going to Purdue to major in Math and Environmental Science), Brendan starting 9th grade football pratice, Annika finishing soccer, and Christina starting a summer internship. Bruce and I thank God for all His blessings of Him, each other, children, and work, and daily strive to keep all in balance with intention, direction, values and regular priority evaluation!
The next time you are in our office, check out our added excellent books! (Some insights from the 1st two are included under then Faith and Family section of my blog.)
"For Parents Only - getting inside the head of your kid", by Feldhahn & Rice
"Red-Hot Monogamy - making your marriage sizzle", by Farrel & Farrel
"Midlife Manual For Men", by Arterburn (my husband Bruce really liked it)
"The DASH Diet for Hypertension", by Moore, et al
The DASH Diet
This diet has been around for years, but does not get much press anymore. DASH stands for Dietary Approaches to Stop Hypertension. It was known as the Low Salt Diet when it first came out. But there is a lot more to this diet than counting refined sodium, and it is a great general health and diet plan for everyone.
We all seem to know that refined salt can increase blood pressure, and therefore many people don't use the salt shaker at the table anymore. However, more and more people are eating out and eating convenience and processed foods that have more refined salt AND more sugar and fat than simple foods. We can't really know how much salt is in the restaurant foods, but odds are that there is alot more than is healthy for us.
The DASH diet has been studied for many years and claims to lower blood pressure in 2 weeks. It is also great to lower cholesterol and help you lose weight. The meal plan is high in fiber and nutrients and has whole foods that will help keep you satisfied during the day. You also can find more information at the website: http://diashdiet.org.
To put the DASH diet into action, you need to calculate your calorie target, learn the number of food servings from each food group for your calorie target, and learn what counts as a serving.
Calorie Target
1. Maintain your weight - eat 12 x your weight in calories/day (for a person weighing 150 pounds, that would be 1800calories/day)
2. Loose one pund per week - eat 8 x your weight in calories/day (for a person weighing 150 pounds, than would be 1200 calories/day)
Servings per day from each food group
-Grains(G), Vegetables(V), Fruits(F), Dairy foods(D), Meats/Poultry/Fish(M), Nuts/seeds/legumes(N), Added fats/oils(fat), Sweets(S)
1000-1400 Calorie - 4(G), 3(V), 3(F), 1 1/2(D), 1(M), 1/4(N), 1/2(fat), 1/4(S)
1400-1800 Calorie - 6, 4, 4, 2, 1 1/2, 1/4, 1, 1/2
1800-2200 Calorie - 7, 4, 4, 2 1/2, 1 1/2, 1/2, 2, 1/2
2200-2600 Calorie - 6, 5, 5, 3, 2, 1/2, 3, 1
2600-3000 Calorie - 11, 6, 6, 3 1/2, 2 1/2, 1/2, 4, 2
Serving Sizes
Grains and grain products - 1 slice bread or 1/2 cup dry cereal or 1/2 cup cooked rice
Vegetables - 1 cup leafy veggie, or 1/2 cup cooked veggie
Fruits - 1 medium fruit, or 1/4 cup dried fruit,or 1/2 cup frozen or fresh or canned fruit
Low -fat dairy foods - 8 ounce milk, or 1 cup yogert, or 1 1/2 ounces cheese
Meats/poultry/fish - 3 ounces cooked meat/poultry/fish
Nuts/seeds/legumes (beans) - 1 1/2 ounces or 1/3 cup nuts, 2 tablespoons seeds, 1/2cup cooked legumes
Fats and oils - 1 teaspoon butter or margerine, 1 tablespoon low fat mayonnaise or regular salad dressing, 2 tablespoons light salad dressing
Sweets - 1 teaspoon sugar, 1 tablespoon maple syrup, 1 tablespoon jelly or jam, 1/2 cup Jello, 8 ounces sugared drink3 pieces hard candy, 1/2 cup sherbet, 1 popsicle, 1/2 cup low-fat frozen yogurt
Susan Harris, NP
& Dr. Lisa
Fitness Tips by Eric - will return next blog! Eric is in Thailand attending his brother's high school graduation ( Eric's parents are missionaries in Thailand).
General Tips/Info on Allergies:
Work to identify and avoid your allergens (like not having your window open at night if you have seasonal outdoor alleries).
Use saline irrigation with a nettipot or squirt bottle. This is what I use daily to irrigate my sinuses (made by Neil Med), and at any sign of increased congestion or infection I use it two or more times a day.
Antihistamines: -help with the sneezing, itching, runny nose (& can add sudafed to make the "D" to any of these - but use sudafed with careful caution if you have high blood pressure)
Usually nonsedating
-Clariten (Alavert) & Zyrtec - available over the counter
-Allegra - available generic - only by presciption
-Clarinex - by prescription
-XYZall - by prescription
Sedating
-benedryl (best used at night)
Decongestants
-Sudafed (see above)
-Mucinex
Rx Nosesprays
Cortisone-take several days and need to continue to see best effect
-Flonase - abailable generic
-Nasacort
-Nasonex
-Veramyst
-Omnaris
-Rhinocort
Antihistamine-quick acting, and can use as needed
-Astelin
-Astepro
OTC Nosespray
-types like Afrin you can only use for short periods of time (no more than 1 week)
Eyedrops
OTC - Naphcon A or generic brand (my husband Bruce's favorite)
RX - Patenol, Optivar
If signifcant symptoms despite medicines - see us to discuss possibility or allergy testing and immune therapy (weekly to every other week injections)
If recurrent infections - see us to consider a sinus CT scan
Family and Faith
Parenting Tip:
Why your child secretly hopes you will stand your ground (and the good things about being the "bad guy")
-teens and children see you taking charge as a form of love and security (and if you do not, they will lose respect for you)
-even good kids need watchful attention and discipline (we must be involved with our children's lives and not be oblivious)
-kids appreciate rules more when they understand the reasons behind them (or else they can feel we are trying to control them for no reason)
How to stand your ground
-understand and be purposeful in taking charge/authority in ways that build our kids up and nuture responibility (make a plan ahead of time rather than putting our fires)
-establish clear rules and help kids "own" them - teach wrong vs wise (not wrong vs right)
-forget one size fits all - each child is different and learn who they are
-expect emotionalism and testing - REMAIN CALM!
-be their watchdogs and don't get drawn into debates (such as, "You don't trust me"...) - remember you are the adult
Adapted from "For Parents Only", by Feldhahn
Marriage Tip:
Schedule sex with your spouse AT LEAST one night or time per week!
This will develop a high sexual comfort level since you know you will have sex at least once a week.
-scheduling sex eliminates "The Ask" (and potential rejection from the spouse with the higher desire)
-scheduling sex increases desire (it engages the brain because it is the largest sex organ in the human body)
-scheduling sex increases anticipation (can anticipate and prepare for your marital recreation!)
-scheduling sex allows for prime time planning (put it in the best time for each of you)
-scheduling sex helps couples prepare physically (hot bath or shower or freshly shaved body)
-scheduling sex builds trust and intimacy in a marriage (if we commit to this, we must honor our word and agreement)
Spontaneous sex can have its place in life, but scheduling sex always has its place on our calendar!
Adapted from "Red-Hot Monogamy" by Farrel
Next blog - traits of a red-hot lover!
With my prayers for all our marriages and families,
Dr. Lisa
Tuesday, May 26, 2009
Saturday, May 16, 2009
Eric's Beginning Routine, Risks of Weight Gain, Faith and Family
Welcome! I hope you all have been enjoying the Spring and all God's beautiful handiwork! I am happy to lead off with my trainer Eric's Fitness Tips to work to motivate us all, and our new and very experienced Nurse Practitioner Susan Harris writing about the risks of weight gain. In future blogs I hope to add articles from chiropractor Dr. Ed Zimmer, Custom Med Apothecary pharmacist Jeff Jackson, and family counseling specialists. We want to educate and motivate!
Eric's Fitness Tips: Beginning an Exercise Routine
By Eric Walden
In the beginning of any exercise routine the thoughts KISS comes to mind. Keep It Simple Silly. The routine does not have to be this big elaborate ordeal. It doesn't even have to be very long. When starting a routine with a new client, I take them through a basic format. It is a full body workout. It hits every major muscle group this helps me have a better understanding of what my client can and can't do - what their weakness are and what they like and don't like. The format is biggest muscle groups to smallest, with core at the end. I typically will do 2 sets of 12 repetitions. The workout is as follows:
Leg Press 2x12
Chest Press 2x12
Seated Row 2x12
Leg Extension 2x12
Leg Curl 2x12
Shoulder Press 2x12
Bicep Curl 2x12
Triceps Extension 2x12
Low Back Extension 2x12
Crunches 2x12
This is my basic starting routine, with starting weights for each set depending upon your individual starting strength. As I said before, the routine is simple and gives me an idea of what my client can and can't do. All the gyms have these machines too. You can do all but 2 of the exercise at home as well. The leg extensions and leg curl are the two that can't be done at home without bands or a machine. The leg press can be converted into a squat or a chair stand at home. Using bands or even light hand weights will help you accomplish your goals.
This routine should only take about 20 minutes to complete. I suggest doing 3-5 minutes of a warm up on a bike or walking at a moderate pace. This will help the blood start flowing and warm your body up for exercise. When you are done with the routine, do a cool down as well. This should be 3-5 minutes of slow paced biking or walking. Finish up by doing some basic stretches. Most gyms have posters with some basic stretches. I'll cover stretching more in detail in another article.
I hope this helps get you started with your exercise routine! If you have questions please feel free to contact me. My email is eric_walden@waldospersonaltraining.com
Explanation of Lifts
Select a weight that can be completed 12 or more times
Use slow steady movements to move through the range of motion (ROM)
Breathe out on exertion and inhale during recovery (in through nose, out through mouth)
Leg Press- Place feet shoulder width apart. Start with knees bent to 90 degrees, straighten legs, but do not lock out, return to start
At Home- Squat- place feet shoulder width apart and squat down to 90 degrees. Chair Stand- stand in front of a chair with feet shoulder width apart. Sit down slowly, stand up without using your hands.
Chest Press- Sit with handles on your nipple line- Start with elbows bent at 90 degrees, keep elbows slightly lower than your hands, extend arms straight but do not lock out elbows, return to start
At Home- Push is the easiest substitute- modify by putting your knees on the ground or by placing your hands on a wall- bend elbows to 90 degrees
Seated Row- Sit up right, keeping back straight at all times. Pull handles towards your body squeezing your shoulder blades as you do so, return to start
At Home- Using a band- wrap band around a door knob and close door securely, with palms down pull hands towards body
Leg Extension- Start with pad just above the tongue of your shoes, extend legs straight, return to start
At Home- Stationary Lunge- in a staggered stance bend at knees, knees should be at 90 degrees in the front and in the back
Leg Curl- Start with pad just above shoe line, curl heals to your butt, return to start
At Home- tie band to a secure place low to the ground and tie band to your ankle, while standing curl your heel to your butt
Shoulder Press- Start with handles at ears, extend arms up making sure to not lock out your elbows, return to start
At Home- Standing or sitting- use a band or hand weights start at ears and extend arms up
Bicep Curls- keep elbows tight to your body; curl hands up towards chest, keeping elbows stationary, return to start
At Home- using bands or hand weights- follow regular instructions
Triceps Extension- keep elbows tight to you body; press hands down towards your waist, keeping your elbows stationary, return to start
At Home- Secure a band to top of a door jam, close the door securely- keeping elbows tight to your body extend your arms down
Low Back Extension- This can be done a variety of ways. I would suggest a machine first. Place pad across your shoulder blades, press back stopping your body just at parallel, and slowly return to start
At Home- Lying on the ground elevate your torso off the ground without using your hands, return to floor and repeat
Crunches- lay flat on your back with knees bent and feet flat on the floor, cross arms over chest, raise shoulder blades off of the ground as far as possible, contracting your abdominals in (ie. Suck your belly button in)
Risks of Gaining Weight as You Get Older
Is it OK to put on a little weight every 5-10 years? That weight just seems to creep up sometimes, doesn’t it? Extra weight can ultimately cause new medical problems as you get older. Here are some reasons why and what you can do to help keep yourself healthy, strong, and active for a long time.
While people tend to gain weight as they get older, the total pounds gained is not as much a concern as the composition of the body. An older adult has more fat tissue than lean muscle compared to a younger adult. The extra fat can act as an active organ in the body, secreting hormones that influence appetite control, energy balance, and insulin levels. It can also release inflammatory substances that can lead to the metabolic syndrome, diabetes, and atherosclerosis(plaque build-up in the arteries).
As the new fat infiltrates muscle and collects around the belly the body’s metabolic rate (or basic energy usage) will decrease, strength will be reduced, and risk for diabetes will increase. As you slow down, feel fatigued, and gain weight the body will lose muscle strength from lack of use. Bones can lose strength from less exercise and activity. Your total weight on the scale may stay the same but you might find your measurements have changed. Your belt might be too tight! Waist measurements have been found to be a risk factor for developing complications of obesity. Men should have a “true” waist circumference (the widest part) of <40>
General Tip:
-Loreal without sulfate and conditioner is great for dandruff, and itchy/flaky scalp, per my patient Joyce (she tried my recommendation of Neutragena Tgel which helped, but has had great success with this Loreal product)
Faith and Family
My minister, Aaron Brockett, has just started a sermon series entitled, "Families Under the Influence". Last week he asked and discussed biblical based answers to the question, "What is influencing and affecting our family?". Aaron also discussed Psalm 127:1, "Unless the Lord builds the house, its builders labor in vain". This Sunday May 17, he discussed why your family is your very most important organization (which means a cooridinated group of people) - as opposed to excessive focus upon your workplace. You must build your family organization upon firm ground/rock foundation with purposeful action and intention. This foundation must start with the core values and teaching of God and Jesus. When you have built your family on a strong foundation and when the storms come (as they will), your family can withstand them and rebuild again upon that strong foundation! It is never too late to start laying a solid foundation!
You can access his sermons for free (on a link to itunes) on our church website, http://www.tpcc.org/ (Traders Pont Christian Church). "Grace for There" (discussing marriage infidelity) and the series "Character Assassins" and others share great bible based life and faith building lessons.
Parenting Tip
We as parents need to make sure the 4 P's generally agree and on the same page - Parents, Pastor, Principal, and Police. Healthy kids are wondering what their parents are up to, because they parent as a team with love and healthy value driven limits, boundaries, and expectations. We do not want the unhealthy situation of being parents wondering what our kids are up to. I encourage you to meet today or next week to discuss with your spouse or if applicable former spouse to discuss how your parenting and children are doing. My former husband Jim, my husband Bruce, and I are doing this with the help at first of a very insightful and excellent experienced Christian counselor Jim Craig, PhD, LMFT at our church (and he just taught us about the 4 P's, and my comment above about healthy vs unhealthy). We are formulating together a list of values and expectations consistent at both homes. Then we hope to meet monthly for a few minutes communicating about our children and schedules right after church on a continuing basis. This will enable us to co-parent even better with God's help and direction to powerfully influence and affect our family. We want our children to wonder what we are up to!
Jim Craig, PhD, LMFT - 471-0500, or 769-5557
Marriage Tip:
Please work in a weekly active date with your spouse (at least start with a monthly one and work into a weekly one by putting each other the priority, right behind God and before our children). When was the last time you and your spouse:
-Flew a kite
-Ballroom danced
-Danced under the stars
-Took a walk in your neighborhood
-Hiked a trail
-Canoed or kayaked
-Boated, water-skied, or sailed
-Bicycled
-Walked the beach
-Walked around a lake
-Skated, snowboarded, or snow-skied
-Snowmobiled
-Motorcycled or off-roaded in a four-wheel-drive
-Rode a horse
-Rode in a carriage, sleigh, or on a hayride
-Snow-sledded or tobogganed
-Inner-tubed down a river or in the snow down a hill
-Ran or jogged
-Worked out at a gym at the same time
-Lifted weights while you spotted each other
-Jumped on a trampoline
-Jumped out of an airplane
-Took an aerobics class together
-Took a Pilates or stretch or yoga class together
-Took a hula class together
-Snorkeled or scuba dived
-Windsurfed (or surfed or boogie boarded)
-Rock climbed
-Jumped rope
-Played hopscotch or sidewalk chalk
-Twirled a baton or spun a hula hoop around your hips
-Played basketball, touch football, soccer, tennis, kickball, golf, or tennis
-Did a cartwheel or stood on your head
When you are physically active you build teamwork and your body produces more endorphins. These endorphins can tremendously impact our emotional wellness and happiness and sex lives. This spring or summer try to plan an active get-a-way weekend or longer vacation, and today plan an active date with your spouse!
Adapted from "Red Hot Monogamy, Making Your Marriage Sizzle", by Bill and Pam Farrel
With my hugs and prayers,
Dr. Lisa
Eric's Fitness Tips: Beginning an Exercise Routine
By Eric Walden
In the beginning of any exercise routine the thoughts KISS comes to mind. Keep It Simple Silly. The routine does not have to be this big elaborate ordeal. It doesn't even have to be very long. When starting a routine with a new client, I take them through a basic format. It is a full body workout. It hits every major muscle group this helps me have a better understanding of what my client can and can't do - what their weakness are and what they like and don't like. The format is biggest muscle groups to smallest, with core at the end. I typically will do 2 sets of 12 repetitions. The workout is as follows:
Leg Press 2x12
Chest Press 2x12
Seated Row 2x12
Leg Extension 2x12
Leg Curl 2x12
Shoulder Press 2x12
Bicep Curl 2x12
Triceps Extension 2x12
Low Back Extension 2x12
Crunches 2x12
This is my basic starting routine, with starting weights for each set depending upon your individual starting strength. As I said before, the routine is simple and gives me an idea of what my client can and can't do. All the gyms have these machines too. You can do all but 2 of the exercise at home as well. The leg extensions and leg curl are the two that can't be done at home without bands or a machine. The leg press can be converted into a squat or a chair stand at home. Using bands or even light hand weights will help you accomplish your goals.
This routine should only take about 20 minutes to complete. I suggest doing 3-5 minutes of a warm up on a bike or walking at a moderate pace. This will help the blood start flowing and warm your body up for exercise. When you are done with the routine, do a cool down as well. This should be 3-5 minutes of slow paced biking or walking. Finish up by doing some basic stretches. Most gyms have posters with some basic stretches. I'll cover stretching more in detail in another article.
I hope this helps get you started with your exercise routine! If you have questions please feel free to contact me. My email is eric_walden@waldospersonaltraining.com
Explanation of Lifts
Select a weight that can be completed 12 or more times
Use slow steady movements to move through the range of motion (ROM)
Breathe out on exertion and inhale during recovery (in through nose, out through mouth)
Leg Press- Place feet shoulder width apart. Start with knees bent to 90 degrees, straighten legs, but do not lock out, return to start
At Home- Squat- place feet shoulder width apart and squat down to 90 degrees. Chair Stand- stand in front of a chair with feet shoulder width apart. Sit down slowly, stand up without using your hands.
Chest Press- Sit with handles on your nipple line- Start with elbows bent at 90 degrees, keep elbows slightly lower than your hands, extend arms straight but do not lock out elbows, return to start
At Home- Push is the easiest substitute- modify by putting your knees on the ground or by placing your hands on a wall- bend elbows to 90 degrees
Seated Row- Sit up right, keeping back straight at all times. Pull handles towards your body squeezing your shoulder blades as you do so, return to start
At Home- Using a band- wrap band around a door knob and close door securely, with palms down pull hands towards body
Leg Extension- Start with pad just above the tongue of your shoes, extend legs straight, return to start
At Home- Stationary Lunge- in a staggered stance bend at knees, knees should be at 90 degrees in the front and in the back
Leg Curl- Start with pad just above shoe line, curl heals to your butt, return to start
At Home- tie band to a secure place low to the ground and tie band to your ankle, while standing curl your heel to your butt
Shoulder Press- Start with handles at ears, extend arms up making sure to not lock out your elbows, return to start
At Home- Standing or sitting- use a band or hand weights start at ears and extend arms up
Bicep Curls- keep elbows tight to your body; curl hands up towards chest, keeping elbows stationary, return to start
At Home- using bands or hand weights- follow regular instructions
Triceps Extension- keep elbows tight to you body; press hands down towards your waist, keeping your elbows stationary, return to start
At Home- Secure a band to top of a door jam, close the door securely- keeping elbows tight to your body extend your arms down
Low Back Extension- This can be done a variety of ways. I would suggest a machine first. Place pad across your shoulder blades, press back stopping your body just at parallel, and slowly return to start
At Home- Lying on the ground elevate your torso off the ground without using your hands, return to floor and repeat
Crunches- lay flat on your back with knees bent and feet flat on the floor, cross arms over chest, raise shoulder blades off of the ground as far as possible, contracting your abdominals in (ie. Suck your belly button in)
Risks of Gaining Weight as You Get Older
Is it OK to put on a little weight every 5-10 years? That weight just seems to creep up sometimes, doesn’t it? Extra weight can ultimately cause new medical problems as you get older. Here are some reasons why and what you can do to help keep yourself healthy, strong, and active for a long time.
While people tend to gain weight as they get older, the total pounds gained is not as much a concern as the composition of the body. An older adult has more fat tissue than lean muscle compared to a younger adult. The extra fat can act as an active organ in the body, secreting hormones that influence appetite control, energy balance, and insulin levels. It can also release inflammatory substances that can lead to the metabolic syndrome, diabetes, and atherosclerosis(plaque build-up in the arteries).
As the new fat infiltrates muscle and collects around the belly the body’s metabolic rate (or basic energy usage) will decrease, strength will be reduced, and risk for diabetes will increase. As you slow down, feel fatigued, and gain weight the body will lose muscle strength from lack of use. Bones can lose strength from less exercise and activity. Your total weight on the scale may stay the same but you might find your measurements have changed. Your belt might be too tight! Waist measurements have been found to be a risk factor for developing complications of obesity. Men should have a “true” waist circumference (the widest part) of <40>
General Tip:
-Loreal without sulfate and conditioner is great for dandruff, and itchy/flaky scalp, per my patient Joyce (she tried my recommendation of Neutragena Tgel which helped, but has had great success with this Loreal product)
Faith and Family
My minister, Aaron Brockett, has just started a sermon series entitled, "Families Under the Influence". Last week he asked and discussed biblical based answers to the question, "What is influencing and affecting our family?". Aaron also discussed Psalm 127:1, "Unless the Lord builds the house, its builders labor in vain". This Sunday May 17, he discussed why your family is your very most important organization (which means a cooridinated group of people) - as opposed to excessive focus upon your workplace. You must build your family organization upon firm ground/rock foundation with purposeful action and intention. This foundation must start with the core values and teaching of God and Jesus. When you have built your family on a strong foundation and when the storms come (as they will), your family can withstand them and rebuild again upon that strong foundation! It is never too late to start laying a solid foundation!
You can access his sermons for free (on a link to itunes) on our church website, http://www.tpcc.org/ (Traders Pont Christian Church). "Grace for There" (discussing marriage infidelity) and the series "Character Assassins" and others share great bible based life and faith building lessons.
Parenting Tip
We as parents need to make sure the 4 P's generally agree and on the same page - Parents, Pastor, Principal, and Police. Healthy kids are wondering what their parents are up to, because they parent as a team with love and healthy value driven limits, boundaries, and expectations. We do not want the unhealthy situation of being parents wondering what our kids are up to. I encourage you to meet today or next week to discuss with your spouse or if applicable former spouse to discuss how your parenting and children are doing. My former husband Jim, my husband Bruce, and I are doing this with the help at first of a very insightful and excellent experienced Christian counselor Jim Craig, PhD, LMFT at our church (and he just taught us about the 4 P's, and my comment above about healthy vs unhealthy). We are formulating together a list of values and expectations consistent at both homes. Then we hope to meet monthly for a few minutes communicating about our children and schedules right after church on a continuing basis. This will enable us to co-parent even better with God's help and direction to powerfully influence and affect our family. We want our children to wonder what we are up to!
Jim Craig, PhD, LMFT - 471-0500, or 769-5557
Marriage Tip:
Please work in a weekly active date with your spouse (at least start with a monthly one and work into a weekly one by putting each other the priority, right behind God and before our children). When was the last time you and your spouse:
-Flew a kite
-Ballroom danced
-Danced under the stars
-Took a walk in your neighborhood
-Hiked a trail
-Canoed or kayaked
-Boated, water-skied, or sailed
-Bicycled
-Walked the beach
-Walked around a lake
-Skated, snowboarded, or snow-skied
-Snowmobiled
-Motorcycled or off-roaded in a four-wheel-drive
-Rode a horse
-Rode in a carriage, sleigh, or on a hayride
-Snow-sledded or tobogganed
-Inner-tubed down a river or in the snow down a hill
-Ran or jogged
-Worked out at a gym at the same time
-Lifted weights while you spotted each other
-Jumped on a trampoline
-Jumped out of an airplane
-Took an aerobics class together
-Took a Pilates or stretch or yoga class together
-Took a hula class together
-Snorkeled or scuba dived
-Windsurfed (or surfed or boogie boarded)
-Rock climbed
-Jumped rope
-Played hopscotch or sidewalk chalk
-Twirled a baton or spun a hula hoop around your hips
-Played basketball, touch football, soccer, tennis, kickball, golf, or tennis
-Did a cartwheel or stood on your head
When you are physically active you build teamwork and your body produces more endorphins. These endorphins can tremendously impact our emotional wellness and happiness and sex lives. This spring or summer try to plan an active get-a-way weekend or longer vacation, and today plan an active date with your spouse!
Adapted from "Red Hot Monogamy, Making Your Marriage Sizzle", by Bill and Pam Farrel
With my hugs and prayers,
Dr. Lisa
Thursday, April 30, 2009
Influenza Control PLUS Fitness Tips by Eric!
Greetings and Blessings to ALL!
Prevention and Control of Influenza
Swine and other flu is transmitted through coughing, sneezing, or by touching something with flu viruses on it and then touching your mouth or nose. The symptoms include fever, body aches, cough, fatigue, headache, chills, and sore throat. Per government direction we cannot write prescriptions for tamiflu to be kept on hand just in case, because we could run out of the medicine for people infected or in close contact with someone with influenza. The following are tips and actions to prevent the spread of germs that cause flu and other respiratory illesses (and there is no vaccine now available to prevent swine flu).
1. Healthy Living (all of these help build your immune system)
-get plenty of sleep (at least 7 or more hours a night)
-eat a healthy diet (at least 5-10 servings of healthy veggies and fruits/day)
-exercise regularly (at least 1/2 hour a day 5 days/week of aerobic exercise)
-drink plenty of water (at least 64 ounces a day)
-take your Vitamin D!!! - A large study is to come out the end of the year showing significant help to avoid viral infections in people who take high doses of vitamin D taken for several weeks around viral outbreaks. Vitamin D is a steroid hormone that has profound efects on our immune system, and has been shown already that Vitamin D deficiencies predispose children to respiratory infections. Please read my earlier March blog for more about the vital importance of Vitamin D. During this several week time of the swine flu pandemic, I recommend taking for most teenagers and adults 5000iu/day (unless you feel you have a special condition/multiple problems that you want to consult us for your own dose). We carry a well absorbed and very inexpensive Vitamin D 5000iu capsule, and if we are not close to you or are currently out of stock (we have been going through a lot), please go to your local good health food store. Once the flu pandemic is over, then return to 1000-2000iu/day, unless we advise you differently. At your yearly physical and well child exams, please ask us to check your Vitamin D level to assess your individual ongoing need.
-take your other vitamins, especially a good multivitamin (in my For Your Health information sheet accessed on our website tabs see an article written by chiropractor and nutritionist Dr. Zimmer about how to pick out good vitamins and supplements), Vitamin C, and omega fish/flaxseed oil
2. Prevention Steps
-avoid close contact with sick people
-wash your hands with soap and water often (or alcohol based hand cleaners), especially after a cough or sneeze
-avoid touching your eyes, nose, or mouth (germs spread this way)
-cover your nose and mouth when you sneeze with a tissue
-if you get sick with influenza, stay home from work or school and limit contact with others
-if you are in close contact with a person diagnosed with influenza, please see us for evaluation and tamiflu prevention
Fitness Tips by Eric
My name is Eric Walden and Dr. Miller asked me to write for her blog to bring a different side of exercise. I am a fitness supervisor at Westview Healhtplex Sports Club. I have my BA from Purdue in Health and Fitness and I am a Certified Personal Trainer through American College of Sports Medicine.
The first part of what I want to share about exercise involves behavior. A lot of us are currently exercising, but there are also a lot of us that do not. I can give you a 10 minute or 20 minute routine to do, but the reality is most of you won’t do it because you are not ready to change. Your behavior is what makes you who you are and do the things you like to do. Below is the Transtheoretical Behavior Change Model.
Pre-contemplation - "people are not intending to take action in the foreseeable future, usually measured as the next 6 months"
Contemplation - "people are intending to change in the next 6 months"
Preparation - "people are intending to take action in the immediate future, usually measured as the next month"[nb 1]
Action - "people have made specific overt modifications in their life styles within the past 6 months"
Maintenance - "people are working to prevent relapse," a stage which is estimated to last "from 6 months to about 5 years"
Termination - "individuals have zero temptation and 100% self-efficacy... they are sure they will not return to their old unhealthy habit as a way of coping"[nb 2]
Where do you fall? Which stage best defines where are you at with your exercise? Once you figure this out you can start working towards your exercise routine. At first keep your routine simple. It doesn’t need to last long. Next time I’ll get more into the meat and potatoes of exercising. Change doesn’t come easy. It takes time, but once you do change you have to set your self up for success. Remember “KISS” Keep It Simple Silly.
Parenting Tips for Teens (taken from "For Parents Only", by Feldhahn and Rice)
1. Remember your teen has a desparate quest for freedom and fear of losing it. Get to know you teen. Set specific expectations, especially regarding driving, internet and cell phone use, informing you where they are/when they will be home, never lying (and the worst consequences for this). Choose discipline with their fear triggers in mind.
2. Who are you? Your teen is finding out who they are, and expect them questioning your values to be able understand and become their own individual. As parents, we need first to lead by example, and affirm who they are becoming (and spend the time to get to know them!). Say something like, "I love and value you and want to understand who you are becoming."
-more to come in my next blog
Remember, work to not worry or be anxious, even with the flu outbreak- carry one stick at a time!
"I compare the troubles which we have to undergo in the course of the year to a great bundle of sticks, far too large for us to lift. But God does not require us to carry the whole at once. He mercifully unties the bundle, and gives us first one stick, which we are to carry today, and the another, which we are to carry tomorrow, and so on. This we might easily manage, if we would only take the burden appointed for each day; but we choose to increase our troubles by carrying yesterdays stick over again today, and adding tomorrow's burden to the load, before we are required to bear it." by John Newton
Two antidotes to anxiety
Prayer - "Pray and let God worry." by Martin Luther
Trust - "Oh, how great peace and quietness he would possess who should cut off all vain anxiety and place all his confidence in God." by Thomas a' Kempis
"If we worry, we are not trusting God." by Dr. Lisa
"The Lord himself goes before you and will be with you, He will never leave or fosake you. Do not be afraid; do not be discouraged." Deut. 31:8
My prayers for all of us and our families and the world for health, safety, and to be filled to overflowing with the fruit of His Spirit - love, peace, joy, patience, kindness, goodness, gentleness, faithfulness, and self control!
Dr Lisa
Prevention and Control of Influenza
Swine and other flu is transmitted through coughing, sneezing, or by touching something with flu viruses on it and then touching your mouth or nose. The symptoms include fever, body aches, cough, fatigue, headache, chills, and sore throat. Per government direction we cannot write prescriptions for tamiflu to be kept on hand just in case, because we could run out of the medicine for people infected or in close contact with someone with influenza. The following are tips and actions to prevent the spread of germs that cause flu and other respiratory illesses (and there is no vaccine now available to prevent swine flu).
1. Healthy Living (all of these help build your immune system)
-get plenty of sleep (at least 7 or more hours a night)
-eat a healthy diet (at least 5-10 servings of healthy veggies and fruits/day)
-exercise regularly (at least 1/2 hour a day 5 days/week of aerobic exercise)
-drink plenty of water (at least 64 ounces a day)
-take your Vitamin D!!! - A large study is to come out the end of the year showing significant help to avoid viral infections in people who take high doses of vitamin D taken for several weeks around viral outbreaks. Vitamin D is a steroid hormone that has profound efects on our immune system, and has been shown already that Vitamin D deficiencies predispose children to respiratory infections. Please read my earlier March blog for more about the vital importance of Vitamin D. During this several week time of the swine flu pandemic, I recommend taking for most teenagers and adults 5000iu/day (unless you feel you have a special condition/multiple problems that you want to consult us for your own dose). We carry a well absorbed and very inexpensive Vitamin D 5000iu capsule, and if we are not close to you or are currently out of stock (we have been going through a lot), please go to your local good health food store. Once the flu pandemic is over, then return to 1000-2000iu/day, unless we advise you differently. At your yearly physical and well child exams, please ask us to check your Vitamin D level to assess your individual ongoing need.
-take your other vitamins, especially a good multivitamin (in my For Your Health information sheet accessed on our website tabs see an article written by chiropractor and nutritionist Dr. Zimmer about how to pick out good vitamins and supplements), Vitamin C, and omega fish/flaxseed oil
2. Prevention Steps
-avoid close contact with sick people
-wash your hands with soap and water often (or alcohol based hand cleaners), especially after a cough or sneeze
-avoid touching your eyes, nose, or mouth (germs spread this way)
-cover your nose and mouth when you sneeze with a tissue
-if you get sick with influenza, stay home from work or school and limit contact with others
-if you are in close contact with a person diagnosed with influenza, please see us for evaluation and tamiflu prevention
Fitness Tips by Eric
My name is Eric Walden and Dr. Miller asked me to write for her blog to bring a different side of exercise. I am a fitness supervisor at Westview Healhtplex Sports Club. I have my BA from Purdue in Health and Fitness and I am a Certified Personal Trainer through American College of Sports Medicine.
The first part of what I want to share about exercise involves behavior. A lot of us are currently exercising, but there are also a lot of us that do not. I can give you a 10 minute or 20 minute routine to do, but the reality is most of you won’t do it because you are not ready to change. Your behavior is what makes you who you are and do the things you like to do. Below is the Transtheoretical Behavior Change Model.
Pre-contemplation - "people are not intending to take action in the foreseeable future, usually measured as the next 6 months"
Contemplation - "people are intending to change in the next 6 months"
Preparation - "people are intending to take action in the immediate future, usually measured as the next month"[nb 1]
Action - "people have made specific overt modifications in their life styles within the past 6 months"
Maintenance - "people are working to prevent relapse," a stage which is estimated to last "from 6 months to about 5 years"
Termination - "individuals have zero temptation and 100% self-efficacy... they are sure they will not return to their old unhealthy habit as a way of coping"[nb 2]
Where do you fall? Which stage best defines where are you at with your exercise? Once you figure this out you can start working towards your exercise routine. At first keep your routine simple. It doesn’t need to last long. Next time I’ll get more into the meat and potatoes of exercising. Change doesn’t come easy. It takes time, but once you do change you have to set your self up for success. Remember “KISS” Keep It Simple Silly.
Parenting Tips for Teens (taken from "For Parents Only", by Feldhahn and Rice)
1. Remember your teen has a desparate quest for freedom and fear of losing it. Get to know you teen. Set specific expectations, especially regarding driving, internet and cell phone use, informing you where they are/when they will be home, never lying (and the worst consequences for this). Choose discipline with their fear triggers in mind.
2. Who are you? Your teen is finding out who they are, and expect them questioning your values to be able understand and become their own individual. As parents, we need first to lead by example, and affirm who they are becoming (and spend the time to get to know them!). Say something like, "I love and value you and want to understand who you are becoming."
-more to come in my next blog
Remember, work to not worry or be anxious, even with the flu outbreak- carry one stick at a time!
"I compare the troubles which we have to undergo in the course of the year to a great bundle of sticks, far too large for us to lift. But God does not require us to carry the whole at once. He mercifully unties the bundle, and gives us first one stick, which we are to carry today, and the another, which we are to carry tomorrow, and so on. This we might easily manage, if we would only take the burden appointed for each day; but we choose to increase our troubles by carrying yesterdays stick over again today, and adding tomorrow's burden to the load, before we are required to bear it." by John Newton
Two antidotes to anxiety
Prayer - "Pray and let God worry." by Martin Luther
Trust - "Oh, how great peace and quietness he would possess who should cut off all vain anxiety and place all his confidence in God." by Thomas a' Kempis
"If we worry, we are not trusting God." by Dr. Lisa
"The Lord himself goes before you and will be with you, He will never leave or fosake you. Do not be afraid; do not be discouraged." Deut. 31:8
My prayers for all of us and our families and the world for health, safety, and to be filled to overflowing with the fruit of His Spirit - love, peace, joy, patience, kindness, goodness, gentleness, faithfulness, and self control!
Dr Lisa
Sunday, April 19, 2009
Natural Hormones Men&Women, Job Search Tips, Money Saving Medical Tips, PSA Screening Blood Tests
Happy Easter & Happy Spring! – Natural Hormones for Men and Women, Job Search Tips, Money Saving Medical Tips, PSA Screening Tests, and More!
Welcome back to our blog!
Natural (Bioidentical) Hormones for Women and Men
Natural or bioidentical hormones are the same hormones naturally found in our bodies. The postmenopausal hormone replacements we used most commonly in the past were synthetic hormones without the exact chemical structure as hormones naturally occurring in our bodies. Large studies 5 to 10 years ago showed mild increases in cancer and cardiovascular risks with these synthetic hormones. We therefore stopped recommending them routinely for postmenopausal women (commonly for bone health and menopause symptoms). There have been no large studies on natural hormones and risks, because they do not have the funding of large drug companies because they are generic. When searching whether women should or should not be routinely on postmenopausal natural hormones, you can find experts solidly on either side. While I continually review literature and my experience with patients, I feel the decision of whether to be on natural hormones needs to be on an individual basis in consultation with your own knowledgeable physician. If your physician does not know about natural hormones, then seek a consult with a reputable physician who does (and even a nutritional specialist like pharmacist Jeff Jackson, chiropractor Dr. Ed Zimmer, and more). We are not taught about natural hormones in medical school, so this has to be acquired by Family Physicians, Gynecologists, Urologists, and Internists and others.
Women and Men both go through menopause – where our natural hormones decrease enough to cause symptoms. This hormonal decrease begins for each sex in their thirties. For most women, symptoms do not start until their forties and are a result from decreasing progesterone, testosterone, and estrogen. There are many possible symptoms for women, including hot flashes, night sweats, fatigue, sleep disorders, mood changes, inability to concentrate/fuzzy thinking, vaginal dryness, decreased libido, dry skin, weight gain, joint aches, decreased muscle and more. For most men, symptoms do not start until their fifties or even sixties and are a result from decreasing testosterone. The symptoms in men are low energy/fatigue, decreased libido, erectile dysfunction/weaker and fewer erections, mood changes and poor concentration, reduced muscle mass/strength, and increased body fat.
I suggest trying natural hormones for my female and male patients if they are having some of the above symptoms which bother and impact their lives. They can always stop the hormones if they do not like them enough for their effects, expense, and time. I first check blood hormone levels, and then discuss the hormone preparation options. Once they decide to try hormones, then I recheck levels after a couple months and see them in follow-up. If their symptoms and their hormone levels are in a good range, I just check them again at their yearly physicals. (Some specialists check saliva tests or fingertip blood tests, and each have their benefits.)
The costs of natural hormones vary, depending if your insurance plan covers them and what type you choose. For Men, they only usually need testosterone replacement, and this can be by a topical gel, patch, or injection. Testosterone cannot be well absorbed by our GI system, because the liver rapidly metabolizes it before it can get into our blood stream. This is why testosterone requires topical absorption or injection. Most men choose topical testosterone (usually 50mg/day) because we can get more consistent testosterone levels with topical absorption. There are drug company branded testosterone gels Testim and Androgel and patch Testoderm. These cost well over $100/month, but are often paid for by insurance companies with branded co-payments (you need to check with your own plan). You can also purchase quality testosterone gels from custom pharmacies like Custom Med Apothecary, and a month supply costs a little over $50. The gels are applied in the morning to the chest and upper arms, and usually significantly help with the male menopause symptoms.
Women commonly need all three hormones, estrogen, and progesterone, and testosterone (especially if libido issues or low bone density) once they are in full menopause. Prior to this, many women can benefit from only progesterone the last ½ of their cycles to help with PMS symptoms and pain with their periods. Testosterone (usually 0.5mg/day) for women is not made by any drug company, so it must be acquired from a custom pharmacy and is about $20-25/month. This can be applied in the morning to the arm or even to the clitoral area. Natural estrogen can be purchased in pill form, or as cream applied to skin or troches dissolved between gums or vaginally. The pill form, estradiole (1-2mg/day), is less expensive, but only has one of the body’s natural estrogens. The tri-estrogen troches (.125 - .25mg bid) or creams have all three of the body’s natural estrogens and help more for symptoms including vaginal dryness. These are only from custom pharmacies and cost about $15-25/month. Natural progesterone taken nightly (helps with sleep and other symptoms), comes in a brand name pill form, prometrium, and custom cream. Prometrium (100mg/night) is expensive unless your insurance company pays well for it. Progesterone cream (usually 30mg/day) is about $20-25/month from a custom pharmacy.
Money Saving Medical Tips
Check out several pharmacy discount programs especially for 3 month quantities, like Community's Wellspring Pharmacy, Kroger, Target, Walmart, and others. Remember, you do not have to be a member to get your prescriptions filled at Costco or Sams clubs. They often have the lowest prices on prescriptions. When you walk in the door, just let the greeter know you are going to the pharmacy to fill a prescription.
Many brand name medicines have coupons to significantly cut your co-payments available online or at the pharmacy (and often we have them in our office to be able to give to you). Another place you can check for discounts is a website http://www.medisave.ca/. A patient of mine gets generic Singulair there.
If your insurance does not pay for your lab tests or you do not have insurance, PA Labs (with several draw sites around the city) has a Health Fair Profile for $15. This consists of a metabolic profile (checks your blood sugar, kidney and liver enzymes, calcium, and more) and a full lipid profile. PA Labs prices for other labs are consistently good. Mid America Labs offers discounts on labs to patients with no insurance as long as the doctor notes it on your lab requisition,
If you have no insurance, our office offers 20% off your office visit charge if you pay at the time of service.
If you have a medical savings account, we can write you a note to be able to approve vitamins and other alternative medicine when appropriate (such as acupuncture, chiropractic, and even massages if we have seen you for neck/back/muscle pain) as medically necessary.
Job Search Tips
A patient of mine this week, Kelly, gave me some great information for those of you searching for jobs. First, the city libraries (especially the downtown library) offer classes to help you look for employment, and at one class that Kelly attended, they gave everyone a free flash drive. Librarians are trained to help you write your resume and search for jobs, so just ask them!
There is a book of 1500 key words which are what employers look for in their online job applications. You need to make sure that your first few lines in your application will grab their attention, because employers use this to weed out the many applications. So if in their job description they want someone who can “think quickly on their feet” or “multitask” and you can do that thing, make sure to say it at the very first!
Remember most jobs are obtained from networking. So let everyone you can know what you are looking for, and remind them when appropriate (like your hairdressers, friends, old coworkers, family, church family, schools, banker, etc.). Many churches (like College Park Church, http://www.yourchurch.com/) offer job search bulletins, bible studies, and classes.
Finally, once you get an interview, make sure to send a handwritten thank you card. Keep a file of who you have applied to and call or email again. Be organized and nicely persistent. I pray we all have/get jobs that we enjoy and can best utilize our God-given talents and abilities to their best!
And thank your Kelly for all your information!
New questions about the PSA screening prostate blood tests
A recent study in the news questions the merits of screening for prostate cancer. I have been discussing this with my patients when needed. I feel the PSA blood test should be drawn yearly, so we have the information to decide if the patient wants to do something if it is elevated. For elevations, I strongly recommend seeing a Urologist for consult and likely biopsy. If the biopsy is positive for cancer, then the Pathologist who interprets the biopsy and the Urologist can discover if it is an agressive fast growing type that should be agressively treated. Indianapolis Star copy editor, Carl Sygiel, wrote an excellent article about this in Thursday's, April 16th Indianapolis Star. He had surgery that day for agressive prostate cancer that he only found out about through a screening PSA test. My prayers and thanks are with him!
Faith and Family
Finally, celebrate we are among the living! My minister Aaron Brockett finished his sermon series, “One Month to Live”, and gave us many insights and thought provoking questions. (His sermons can be downloaded on itunes for free through Trader’s Point Christian Church’s website, http://www.tpcc.org/.)
Am I living passionately? (Am I living intentionally with clarity on the brevity of life, and what do I need to let go to move forward?)…
Am I loving completely? (Love is a decision, not a feeling. If I die today, would I be at peace in my relationships or is there a person I need to love more completely?)…
Am I living boldy? (Am I living in confidence with no regrets, and where and how well am I in this race?)…
Am I living humbly? (Do I have a teachable spirit and am I operating in wisdom – rather than asking if something is OK, ask if something is WISE. Am I a follower of Jesus or just a fan?)
Parenting Tip (from Milan and Kay)
Deliver your instructions in the positive whenever possible!
Instead of: "You get in and clean that room now and do not come out until you do!"
Try: "Feel free to join us for lunch after you have cleaned your room."
Instead of: "If you chew with your mouth open again I am going to send you to your room!"
Try: People at the table with good manners will get a special treatment tonight. I hope you can remember to chew with your mouth closed."
Marriage/Relationship Tip (observed from the Obama's and other great marriages)
Be persistent and intentional to have a lot on nonsexual intimacy - holding hands, hugging, touching each other when close, arm in arm at church while singing or other events. When you first get home after work, seek each other first before the kids and kiss, hug, and hold hands! Smile and laugh together daily!
With my thanks, hugs, and prayers,
Dr. Lisa
Welcome back to our blog!
Natural (Bioidentical) Hormones for Women and Men
Natural or bioidentical hormones are the same hormones naturally found in our bodies. The postmenopausal hormone replacements we used most commonly in the past were synthetic hormones without the exact chemical structure as hormones naturally occurring in our bodies. Large studies 5 to 10 years ago showed mild increases in cancer and cardiovascular risks with these synthetic hormones. We therefore stopped recommending them routinely for postmenopausal women (commonly for bone health and menopause symptoms). There have been no large studies on natural hormones and risks, because they do not have the funding of large drug companies because they are generic. When searching whether women should or should not be routinely on postmenopausal natural hormones, you can find experts solidly on either side. While I continually review literature and my experience with patients, I feel the decision of whether to be on natural hormones needs to be on an individual basis in consultation with your own knowledgeable physician. If your physician does not know about natural hormones, then seek a consult with a reputable physician who does (and even a nutritional specialist like pharmacist Jeff Jackson, chiropractor Dr. Ed Zimmer, and more). We are not taught about natural hormones in medical school, so this has to be acquired by Family Physicians, Gynecologists, Urologists, and Internists and others.
Women and Men both go through menopause – where our natural hormones decrease enough to cause symptoms. This hormonal decrease begins for each sex in their thirties. For most women, symptoms do not start until their forties and are a result from decreasing progesterone, testosterone, and estrogen. There are many possible symptoms for women, including hot flashes, night sweats, fatigue, sleep disorders, mood changes, inability to concentrate/fuzzy thinking, vaginal dryness, decreased libido, dry skin, weight gain, joint aches, decreased muscle and more. For most men, symptoms do not start until their fifties or even sixties and are a result from decreasing testosterone. The symptoms in men are low energy/fatigue, decreased libido, erectile dysfunction/weaker and fewer erections, mood changes and poor concentration, reduced muscle mass/strength, and increased body fat.
I suggest trying natural hormones for my female and male patients if they are having some of the above symptoms which bother and impact their lives. They can always stop the hormones if they do not like them enough for their effects, expense, and time. I first check blood hormone levels, and then discuss the hormone preparation options. Once they decide to try hormones, then I recheck levels after a couple months and see them in follow-up. If their symptoms and their hormone levels are in a good range, I just check them again at their yearly physicals. (Some specialists check saliva tests or fingertip blood tests, and each have their benefits.)
The costs of natural hormones vary, depending if your insurance plan covers them and what type you choose. For Men, they only usually need testosterone replacement, and this can be by a topical gel, patch, or injection. Testosterone cannot be well absorbed by our GI system, because the liver rapidly metabolizes it before it can get into our blood stream. This is why testosterone requires topical absorption or injection. Most men choose topical testosterone (usually 50mg/day) because we can get more consistent testosterone levels with topical absorption. There are drug company branded testosterone gels Testim and Androgel and patch Testoderm. These cost well over $100/month, but are often paid for by insurance companies with branded co-payments (you need to check with your own plan). You can also purchase quality testosterone gels from custom pharmacies like Custom Med Apothecary, and a month supply costs a little over $50. The gels are applied in the morning to the chest and upper arms, and usually significantly help with the male menopause symptoms.
Women commonly need all three hormones, estrogen, and progesterone, and testosterone (especially if libido issues or low bone density) once they are in full menopause. Prior to this, many women can benefit from only progesterone the last ½ of their cycles to help with PMS symptoms and pain with their periods. Testosterone (usually 0.5mg/day) for women is not made by any drug company, so it must be acquired from a custom pharmacy and is about $20-25/month. This can be applied in the morning to the arm or even to the clitoral area. Natural estrogen can be purchased in pill form, or as cream applied to skin or troches dissolved between gums or vaginally. The pill form, estradiole (1-2mg/day), is less expensive, but only has one of the body’s natural estrogens. The tri-estrogen troches (.125 - .25mg bid) or creams have all three of the body’s natural estrogens and help more for symptoms including vaginal dryness. These are only from custom pharmacies and cost about $15-25/month. Natural progesterone taken nightly (helps with sleep and other symptoms), comes in a brand name pill form, prometrium, and custom cream. Prometrium (100mg/night) is expensive unless your insurance company pays well for it. Progesterone cream (usually 30mg/day) is about $20-25/month from a custom pharmacy.
Money Saving Medical Tips
Check out several pharmacy discount programs especially for 3 month quantities, like Community's Wellspring Pharmacy, Kroger, Target, Walmart, and others. Remember, you do not have to be a member to get your prescriptions filled at Costco or Sams clubs. They often have the lowest prices on prescriptions. When you walk in the door, just let the greeter know you are going to the pharmacy to fill a prescription.
Many brand name medicines have coupons to significantly cut your co-payments available online or at the pharmacy (and often we have them in our office to be able to give to you). Another place you can check for discounts is a website http://www.medisave.ca/. A patient of mine gets generic Singulair there.
If your insurance does not pay for your lab tests or you do not have insurance, PA Labs (with several draw sites around the city) has a Health Fair Profile for $15. This consists of a metabolic profile (checks your blood sugar, kidney and liver enzymes, calcium, and more) and a full lipid profile. PA Labs prices for other labs are consistently good. Mid America Labs offers discounts on labs to patients with no insurance as long as the doctor notes it on your lab requisition,
If you have no insurance, our office offers 20% off your office visit charge if you pay at the time of service.
If you have a medical savings account, we can write you a note to be able to approve vitamins and other alternative medicine when appropriate (such as acupuncture, chiropractic, and even massages if we have seen you for neck/back/muscle pain) as medically necessary.
Job Search Tips
A patient of mine this week, Kelly, gave me some great information for those of you searching for jobs. First, the city libraries (especially the downtown library) offer classes to help you look for employment, and at one class that Kelly attended, they gave everyone a free flash drive. Librarians are trained to help you write your resume and search for jobs, so just ask them!
There is a book of 1500 key words which are what employers look for in their online job applications. You need to make sure that your first few lines in your application will grab their attention, because employers use this to weed out the many applications. So if in their job description they want someone who can “think quickly on their feet” or “multitask” and you can do that thing, make sure to say it at the very first!
Remember most jobs are obtained from networking. So let everyone you can know what you are looking for, and remind them when appropriate (like your hairdressers, friends, old coworkers, family, church family, schools, banker, etc.). Many churches (like College Park Church, http://www.yourchurch.com/) offer job search bulletins, bible studies, and classes.
Finally, once you get an interview, make sure to send a handwritten thank you card. Keep a file of who you have applied to and call or email again. Be organized and nicely persistent. I pray we all have/get jobs that we enjoy and can best utilize our God-given talents and abilities to their best!
And thank your Kelly for all your information!
New questions about the PSA screening prostate blood tests
A recent study in the news questions the merits of screening for prostate cancer. I have been discussing this with my patients when needed. I feel the PSA blood test should be drawn yearly, so we have the information to decide if the patient wants to do something if it is elevated. For elevations, I strongly recommend seeing a Urologist for consult and likely biopsy. If the biopsy is positive for cancer, then the Pathologist who interprets the biopsy and the Urologist can discover if it is an agressive fast growing type that should be agressively treated. Indianapolis Star copy editor, Carl Sygiel, wrote an excellent article about this in Thursday's, April 16th Indianapolis Star. He had surgery that day for agressive prostate cancer that he only found out about through a screening PSA test. My prayers and thanks are with him!
Faith and Family
Finally, celebrate we are among the living! My minister Aaron Brockett finished his sermon series, “One Month to Live”, and gave us many insights and thought provoking questions. (His sermons can be downloaded on itunes for free through Trader’s Point Christian Church’s website, http://www.tpcc.org/.)
Am I living passionately? (Am I living intentionally with clarity on the brevity of life, and what do I need to let go to move forward?)…
Am I loving completely? (Love is a decision, not a feeling. If I die today, would I be at peace in my relationships or is there a person I need to love more completely?)…
Am I living boldy? (Am I living in confidence with no regrets, and where and how well am I in this race?)…
Am I living humbly? (Do I have a teachable spirit and am I operating in wisdom – rather than asking if something is OK, ask if something is WISE. Am I a follower of Jesus or just a fan?)
Parenting Tip (from Milan and Kay)
Deliver your instructions in the positive whenever possible!
Instead of: "You get in and clean that room now and do not come out until you do!"
Try: "Feel free to join us for lunch after you have cleaned your room."
Instead of: "If you chew with your mouth open again I am going to send you to your room!"
Try: People at the table with good manners will get a special treatment tonight. I hope you can remember to chew with your mouth closed."
Marriage/Relationship Tip (observed from the Obama's and other great marriages)
Be persistent and intentional to have a lot on nonsexual intimacy - holding hands, hugging, touching each other when close, arm in arm at church while singing or other events. When you first get home after work, seek each other first before the kids and kiss, hug, and hold hands! Smile and laugh together daily!
With my thanks, hugs, and prayers,
Dr. Lisa
Monday, March 30, 2009
Managing Work Stress
Work Stress – Help and Suggestions
With the downturn in the economy and increasing layoffs, many people are suffering significant stress at work. Some significant symptoms are trouble concentrating on the job and negative work attitude, irritability with coworkers, anger toward your boss/company, absenteeism, feelings of mistrust and hopelessness, substance abuse, health problems, and family problems.
How can you get your stress under control, after acknowledging your fear and stress? First, maintain a positive attitude and focus on what you can control. Steer work conversations away from griping and worry, and remember that not all change is bad and it leads to learning. Identify and focus your prime objectives at work and home, and make a list of your plans to achieve them. Think of ways to do your job better and make added value and new ideas for your company. Go all out at work, and remember that each employee has to be worth more than they cost. Also, prepare yourself for the worst by updating your resume (and looking at other job opportunities) and carefully reviewing your budget and finances and retirement plans (and do not make any big purchases).
Get proper rest (at least 7 hours a night) and proper exercise (at least ½ hour of aerobic exercise 5 times a week). Maintain your friendships at work and home, and help others. Make sure your workspace has calming items – photos (of a peaceful time and place, your family, nature), a living flower or plant, and or a meaningful souvenir (something you can hold in your hand like a rock or treasure from a vacation or family). Review your workspace to ensure proper ergonomics for your body and work – a good chair (with your elbows at your work level and feet on the floor, back support) and your work at eye level in front of you. Look to and work on your faith and God’s amazing insights, peace, and power – go to church, read your bible, join a bible study class. If you feel your symptoms are worsening or not getting better, see your physician (to discuss your health and possible lifestyle changes, nutritional supplements, and possible medicines) and consider employee assistance and counseling.
General Tips
A recent Swedish study of 4000 adolescent boys showed that eating fish at least once a week increased their cognitive skills by at least 6 – 11%.
Drinking eggplant water could improve one’s blood pressure and insulin/blood sugar metabolism and weight. You make this at home by floating approximately six thinly sliced pieces of eggplant on 2 to 3 quarts of water. Then use this as your major source of fluids (8 to 60 ounces a day).
Eating unsweetened shredded coconut can help chronic or recurrent diarrhea.
Adding spice to your meals can really boost your antioxidants, especially cinnamon, oregano, rosemary, thyme, ginger, red peppers, and turmeric. One teaspoon of cinnamon has as much antioxidant power as one half cup blueberries and one teaspoon of oregano as much as three cups of broccoli. Add cinnamon to your breakfast foods and add spices to your soups, vegetables, sandwiches, and beans/pasta/rice.
Look for cereals and foods without high fructose corn syrup.
Drink organic low fat milk and eat organic foods whenever possible. The organic milk is especially beneficial for children to avoid the hormones in regular milk.
Drinking 3 cups a day of black or green tea can decrease your risk of stroke by 21% and drinking 6 cups decreases your risk by 42%, according to a recent stroke study.
Hatha yoga (which can be performed from a seated position) can help older adults with their balance and fear of falling. Wii Fit includes balance exercises and yoga instruction.
Accupuncture can help many problems, including tendonitis and muscle, joint and nerve pain. Dr. Miller, her husband, and many of her patients have used an excellent acupuncturist, Dr. Amy Yang. Her office is at 96th and Michigan, and her phone number is 876-1054. Most insurances do not pay for acupuncture, but it can be paid by most medical savings accounts.
Chiropractic adjustments can help some infants with their colic. Birthing trauma and the relative inactivity of infants can lead to pain from the back causing colic. Dr. Ed Zimmer (813-1998) offers free adjustments to infants. He has immediately and tremendously helped several of Dr. Miller’s patients, and they are singing his praises! Sometimes one adjustment is enough, but if the baby is younger they often need several.
Parenting Tip
Make a priority to have Family Dinners whenever possible (which also saves money!). Have a special night a week that everyone (and maybe even extended family) can attend with plans to discuss a certain topic – maybe how the new president is doing, what new things we each want to learn or do, favorite family advice, if we each could do anything what would it be, etc. On Tuesdays we have Miller/Bleeke Family Dinner, and usually my daughter who lives in her own apartment joins us that night for dinner and discussion.
Marriage Tip
What have you thought of this (and each) week to do special for your beloved? Maybe bring them coffee or tea in the bedroom, leave a note on the seat of their car, plan a special lunch or dinner or just healthy snack they would like, give them a backrub, putting on their lotion…!!!
Foster, grow, and maintain intimacy by doing new and different things together. Plan a new activity with your love – like planting herbs from seeds, taking a class at the library, doing Wii Fit together, finding a park or museum to visit, playing a game together, joining a church program/talk together, holding hands on the couch while you talk about your day… be creative!!!
With hugs and prayers, Dr. Lisa
Sunday, March 8, 2009
Vital Vitamin D, One month to live..
“Teach us to number our days aright, that we may gain a heart of wisdom.” Psalm 90:12
As I write my blog this week I want to remind myself as I do every day, that each day is a gift, and I must live each day with love and wisdom... I and our staff want to thank you all for the honor of being your Family Physicians. You are wonderful and so very special in all your unique ways, and I believe in, pray for, and love you!.. . I also encourage you all to aerobically exercise at least 5 times a week for 1/2 hour - make it a priority and it will so benefit you in all aspects of your health and life (and it is my time also to think and pray).
The Vital Importance of Vitamin D
As I write my blog this week I want to remind myself as I do every day, that each day is a gift, and I must live each day with love and wisdom... I and our staff want to thank you all for the honor of being your Family Physicians. You are wonderful and so very special in all your unique ways, and I believe in, pray for, and love you!.. . I also encourage you all to aerobically exercise at least 5 times a week for 1/2 hour - make it a priority and it will so benefit you in all aspects of your health and life (and it is my time also to think and pray).
The Vital Importance of Vitamin D
Increasingly over the past 2 years, research has shown that Vitamin D is likely the most important supplement. The U.S. Center for Disease Prevention estimates at least 60% of Americans are severely deficient in Vitamin D, and the number is significantly higher in the states in the upper half of our country. I have been checking Vitamin D levels at most of my physicals with my patients starting this year, and have found well over 90% are deficient!
New research suggests that this vitamin, known for helping to build strong bones, protects against and helps a wide variety of diseases, including cancers (including colon, prostate, and breast), asthma, diabetes, stroke, cardiovascular disease, multiple sclerosis, rheumatoid arthritis, macular degeneration, periodontal disease, mental illness, chronic pain, arthritis, other autoimmune disorders, and even boost longevity.
This sounds surprising for a mere vitamin, but Vitamin D is different. It is actually a steroid hormone that relays chemical messages throughout the body. It is involved in the maintenance of over 200 human genes.
Here are some recent findings in Vitamin D research. Men lacking in Vitamin D have more than double the risk of heart attack. In a four year study, women who took at least 1100 IU/day had a 60% reduction in breast cancer risk. Another study showed an 8% reduction in mortality among those taking Vitamin D supplements for three years. A Harvard study in 2007 found a connection between low levels of Vitamin D and prostate cancer. Another study showed a 75% reduction in risk for diabetes among those with the highest levels of Vitamin D. A study of women showed a 40% lower risk of multiple sclerosis in those who took at least 400 IU/day. Another newly published article studying teenagers found that teens with low levels of Vitamin D are more than twice as likely to have high blood pressure and diabetes, and four times more likely to have metabolic syndrome = consisting of hypertension, diabetes, obesity, and hypercholesterolemia.
How then can we and our children get enough Vitamin D? The strongest source by far is the UVB rays of the sun. Sitting outside without suncreeen for 20 minutes can give you more Vitamin D than 200 glasses of milk (and to get adequate levels of Vitamin D, this should be done a couple times a week, or 5 – 7 minutes in a tanning bed). However, this does increase your risk of skin cancer and is impossible much of the year in our climate. It is difficult to get adequate Vitamin D through food. Egg yolks, liver, salmon, mackerel, and tuna have it naturally, and each 8 oz glass of fortified milk has 100 IU.
The best way to insure an adequate amount of Vitamin D is through taking a Vitamin D-3 supplement. Experts disagree on the exact daily amount we should take, ranging from 1000 IU – 5000 IU (and even up to 10,000 IU in some cases) a day. Without checking blood levels, I recommend 1000 – 2000 IU/day for age twelve and older. Please call me if you want a blood level checked (and I will also check a calcium level), then I can see you back in 2 – 3 weeks to discuss your level of need (it takes 1-3 weeks to get the blood test back). The AAP just increased their recommendation for children of at least 400 IU/day. Many of the adults I have been checking levels on need 5000 IU/day. Our Vitamin D-3 is well absorbed and nicely very inexpensive – the 1000 IU vegetarian capsules are $16 for 6 months, and the 5000 IU capsules are $20 for 6 months. As I and experts agree, you need to purchase your supplements from a qualified physician, chiropractor, or health food store (most supplements at the drug and discount stores are very poor quality and not well absorbed or utilized in our body – soon you will be able to view my and Dr. Zimmer’s article on how to pick out vitamins and supplements on our website).
I recommend for everyone, in order of importance, to take Vitamin D for the reasons above, Omega 3 fatty acids (fish or flaxseed oil, unless you eat fish several times a week and a lot of nuts) for your heart-brain-joint health, Calcium (our calapatite with MCHC or calcium citrate) for women and children and anyone at risk of osteoporosis, a good Multivitamin for trace minerals and energy (1 – 2/day of our alphabase), and B complex and Vitamin C for antioxidants (and B for cardiovascular protection, nerve function, blood count, and even hot flashes), and 81 mg Aspirin for people with risk factors for heart disease and those over age 60 (unless aspirin is contraindicated for you).
This sounds surprising for a mere vitamin, but Vitamin D is different. It is actually a steroid hormone that relays chemical messages throughout the body. It is involved in the maintenance of over 200 human genes.
Here are some recent findings in Vitamin D research. Men lacking in Vitamin D have more than double the risk of heart attack. In a four year study, women who took at least 1100 IU/day had a 60% reduction in breast cancer risk. Another study showed an 8% reduction in mortality among those taking Vitamin D supplements for three years. A Harvard study in 2007 found a connection between low levels of Vitamin D and prostate cancer. Another study showed a 75% reduction in risk for diabetes among those with the highest levels of Vitamin D. A study of women showed a 40% lower risk of multiple sclerosis in those who took at least 400 IU/day. Another newly published article studying teenagers found that teens with low levels of Vitamin D are more than twice as likely to have high blood pressure and diabetes, and four times more likely to have metabolic syndrome = consisting of hypertension, diabetes, obesity, and hypercholesterolemia.
How then can we and our children get enough Vitamin D? The strongest source by far is the UVB rays of the sun. Sitting outside without suncreeen for 20 minutes can give you more Vitamin D than 200 glasses of milk (and to get adequate levels of Vitamin D, this should be done a couple times a week, or 5 – 7 minutes in a tanning bed). However, this does increase your risk of skin cancer and is impossible much of the year in our climate. It is difficult to get adequate Vitamin D through food. Egg yolks, liver, salmon, mackerel, and tuna have it naturally, and each 8 oz glass of fortified milk has 100 IU.
The best way to insure an adequate amount of Vitamin D is through taking a Vitamin D-3 supplement. Experts disagree on the exact daily amount we should take, ranging from 1000 IU – 5000 IU (and even up to 10,000 IU in some cases) a day. Without checking blood levels, I recommend 1000 – 2000 IU/day for age twelve and older. Please call me if you want a blood level checked (and I will also check a calcium level), then I can see you back in 2 – 3 weeks to discuss your level of need (it takes 1-3 weeks to get the blood test back). The AAP just increased their recommendation for children of at least 400 IU/day. Many of the adults I have been checking levels on need 5000 IU/day. Our Vitamin D-3 is well absorbed and nicely very inexpensive – the 1000 IU vegetarian capsules are $16 for 6 months, and the 5000 IU capsules are $20 for 6 months. As I and experts agree, you need to purchase your supplements from a qualified physician, chiropractor, or health food store (most supplements at the drug and discount stores are very poor quality and not well absorbed or utilized in our body – soon you will be able to view my and Dr. Zimmer’s article on how to pick out vitamins and supplements on our website).
I recommend for everyone, in order of importance, to take Vitamin D for the reasons above, Omega 3 fatty acids (fish or flaxseed oil, unless you eat fish several times a week and a lot of nuts) for your heart-brain-joint health, Calcium (our calapatite with MCHC or calcium citrate) for women and children and anyone at risk of osteoporosis, a good Multivitamin for trace minerals and energy (1 – 2/day of our alphabase), and B complex and Vitamin C for antioxidants (and B for cardiovascular protection, nerve function, blood count, and even hot flashes), and 81 mg Aspirin for people with risk factors for heart disease and those over age 60 (unless aspirin is contraindicated for you).
General:
A patient this week asked me to include tips for stress reduction (she said her tip for not overeating is to have oatmeal in the am, rather than skipping beakfast).
1. Change your perspective. Instead of feeling stressed, feel blessed. Be glad you have bills to pay, a home where they can arrive to, and a body that can get up and work to pay them. Begin each day with a grateful heart and see your “to do” list as a “glad to do” list.
2. Remain calm at work by: finding the right picture(s) to keep at your work area, adding a living thing/plant, holding a meaningful souvenir.
3. Layoff survivor managing post downsizing stress – maintain a positive attitude and friendships at work, recognize there are only so many variables you can control, acknowledge your fear about the future and look to your faith, focus on your prime objectives at work and how to best achieve them, and prepare yourself for the worst – hone your resume and do not make any big purchases.
Faith and Family
My church and minister Aaron Brockett this month are doing a 4 week sermon series on how would you live your life if you knew you had 1 month to live (can access at http://www.tpcc.org/ and free download from itunes). Our days and seconds are numbered as in Psalm 90:12, so we need to focus on our living with wisdom, clarity, and intention (not to focus morbidly on death).
A patient this week asked me to include tips for stress reduction (she said her tip for not overeating is to have oatmeal in the am, rather than skipping beakfast).
1. Change your perspective. Instead of feeling stressed, feel blessed. Be glad you have bills to pay, a home where they can arrive to, and a body that can get up and work to pay them. Begin each day with a grateful heart and see your “to do” list as a “glad to do” list.
2. Remain calm at work by: finding the right picture(s) to keep at your work area, adding a living thing/plant, holding a meaningful souvenir.
3. Layoff survivor managing post downsizing stress – maintain a positive attitude and friendships at work, recognize there are only so many variables you can control, acknowledge your fear about the future and look to your faith, focus on your prime objectives at work and how to best achieve them, and prepare yourself for the worst – hone your resume and do not make any big purchases.
Faith and Family
My church and minister Aaron Brockett this month are doing a 4 week sermon series on how would you live your life if you knew you had 1 month to live (can access at http://www.tpcc.org/ and free download from itunes). Our days and seconds are numbered as in Psalm 90:12, so we need to focus on our living with wisdom, clarity, and intention (not to focus morbidly on death).
If you only had one month to live, would you live differently? What would you change? What would you stop doing or start doing? What is paralyzing you or holding you back? What are you doing right now that requires faith? What consumes most of your time and thoughts during the day? What are you clinging to right now that you have to let go to move forward into God’s great purpose for your life?
If we knew we only had 1 month more to live, then I am certain we all would live more passionately and not just sit around. This is a reminder to be more intentional with how we live and recognize life’s brevity. We would review our relationship with God and others to see if we are at peace, or are there people and problems and situations that are nagging and undone? Someday becomes today to take action. Agape love is the most potent, all-encompassing, and committed, and is undeserved, unchanging, and unconditional. It is not dependent upon how the other person treats you. It is risky and painful but with the greatest reward and power to change us. God has this for each of us, and hopefully we are working upon our hearts to have this for our spouses, children, family, and many others. Is there someone we need to love more completely? Do I choose to live and love completely or incompletely? Often there is no time for terms or conditions, and we just need to forgive for ourselves and reconcile. Love is a decision we make, not a feeling. Agape love must pass onto others.
Aaron covered in the first two weeks living passionately and loving completely. Especially last Sunday and every day, I take time to consider how I spend my day, knowing that I have finite time. Last Sunday it meant to take some time to play dress-up with my 8 year old and invite my 20 year old over for our family dinner. Today it means writing this blog, playing a little outside with my children, and caring for my husband who got a concussion riding his bike yesterday. I praise God for bike helmets and answering my prayers for his safety before he started to ride yesterday! He would have been brain dead if it weren’t for his helmet. He was hit by a hard gust of wind and thrown off his bike onto his head. His bike helmet is broken apart…
Child care Tip:
WEAR YOUR BIKE HELMET AT ALL TIMES!!!
This week find out something about each of your children that you did not know. We really need to know who are children are and God’s unique giftedness for them.
Marriage Tip:
At the end of each day talk/arrange a time and place to connect about your days and with each other (this time together connecting may only be for a few minutes or a long time)- ? on the couch holding hands ? laying in bed. Do not assume it will happen, but intentionally plan for it. It is vital in maintaining a healthy relationship and growing together. My husband Bruce and I forgot to do that last Tuesday and felt so disconnected – we both had other assumptions about when we were going to connect and go to bed and then were frustrated.
May God fully bless you and your family! You are so special!
Dr. Lisa
If we knew we only had 1 month more to live, then I am certain we all would live more passionately and not just sit around. This is a reminder to be more intentional with how we live and recognize life’s brevity. We would review our relationship with God and others to see if we are at peace, or are there people and problems and situations that are nagging and undone? Someday becomes today to take action. Agape love is the most potent, all-encompassing, and committed, and is undeserved, unchanging, and unconditional. It is not dependent upon how the other person treats you. It is risky and painful but with the greatest reward and power to change us. God has this for each of us, and hopefully we are working upon our hearts to have this for our spouses, children, family, and many others. Is there someone we need to love more completely? Do I choose to live and love completely or incompletely? Often there is no time for terms or conditions, and we just need to forgive for ourselves and reconcile. Love is a decision we make, not a feeling. Agape love must pass onto others.
Aaron covered in the first two weeks living passionately and loving completely. Especially last Sunday and every day, I take time to consider how I spend my day, knowing that I have finite time. Last Sunday it meant to take some time to play dress-up with my 8 year old and invite my 20 year old over for our family dinner. Today it means writing this blog, playing a little outside with my children, and caring for my husband who got a concussion riding his bike yesterday. I praise God for bike helmets and answering my prayers for his safety before he started to ride yesterday! He would have been brain dead if it weren’t for his helmet. He was hit by a hard gust of wind and thrown off his bike onto his head. His bike helmet is broken apart…
Child care Tip:
WEAR YOUR BIKE HELMET AT ALL TIMES!!!
This week find out something about each of your children that you did not know. We really need to know who are children are and God’s unique giftedness for them.
Marriage Tip:
At the end of each day talk/arrange a time and place to connect about your days and with each other (this time together connecting may only be for a few minutes or a long time)- ? on the couch holding hands ? laying in bed. Do not assume it will happen, but intentionally plan for it. It is vital in maintaining a healthy relationship and growing together. My husband Bruce and I forgot to do that last Tuesday and felt so disconnected – we both had other assumptions about when we were going to connect and go to bed and then were frustrated.
May God fully bless you and your family! You are so special!
Dr. Lisa
Sunday, February 22, 2009
Announcement! Tony Dungy "Uncommon", Cancer Prevention, and more
We are excited to announce that Dr. Linda Jourdan and her nurse practitioner Susan Harris are joining our team at Northside Family Care. It is an honor for us and Community Hospital and Physicians to have them join us in their move from Fishers Family Physicians. (Dr. Tim Fletchall and Dr. Carrie Melloh from Fishers Family Physicians also moved to join Community at Fishers Family Care.) I have shared night and weekend patient calls with Dr. Jourdan for many years. She is an excellent caring value-driven doctor and person, as is Susan, her nurse practitioner.
As I reflect upon what I have learned over the past 2 weeks since my last blog entry, reading Tony Dungy’s new book “Uncommon - Finding Your Path to Significance” and attending his conference at my church, Traders Point Christian Church, yesterday jump out to me as the most significant. The following sentence is a summary sentence of his book and conference. Don’t be a follower, taking the common wordly path. Be instead a Godly leader, taking the UNCOMMON path that we all can choose by living our values, faith, and unique God-given talents and abilities. I encourage everyone to read this book or listen to Tony reading it himself on the audio cd (which we have at our office available for checkout, among many other great books on audio cd). The book is especially written for young men, but has great life and living lessons that we all need to be able to continue our work with God to apply these lessons and values more and more in our lives.
Tips to lower your cancer risk:
1. Move more -Exercise!!! – as I always say, EXERCISE at least 5 times/week!
-a lack of exercise increases risk for colon, postmenopausal breast, and endometrial cancers – you can cut the risk of postmenopausal breast and colon cancer by up to 40% by vigorously exercising at least 30 minutes 5 times/week
-if you like to keep track of your progress, a small computer worn on the arm, Go-Wear fit by Body Media, can track calories burned, steps taken, physical activity levels and sleep duration and efficiency ($199 at Dicks)
2. Get your screenings and immunizations
-half of all new cancer cases can be prevented or detected earlier with proper screenings – especially PAP smears, PSA prostate blood tests, mammograms, colonoscopies, skin exams, and young woman getting the Gardisil HPV vaccine
3. Eat fruits, vegetables, whole grains, and beans, and take Vitamin D
- this can help lower your risk of many cancers – fill at least 2/3 of your plate with these types of foods, and take 1000 – 5000 iu vitamin D/day for adults (many people should have their vitamin D level tested, especially if you have risk factors or take the higher levels) and at least 400 iu/day for children
4. Don’t overdo alcohol
-one drink a day increases cancer risk 6 – 10%, and two drinks a day increase the risk by 25% - develop a taste for noncaloric drinks and sip wine or beer slowly
5. Reduce processed and red meats and reduce fat in your diet
-processed meats are sausage, bacon, and lunch meat, and red meat is beef, lamb, and pork – think of meat as the side dish to vegetables, fruits, beans, and whole grains
6. Control your weight
-excess body fat has been directly linked to colon, rectal, pancreatic, kidney, endometrial, esophageal and postmenopausal breast cancer – check out such sources as http://www.sparkpeople.com/ to journal your diet and calories and help motivate you to exercise and eat healthy, and schedule an office visit with me or your doctor for suggestions and motivation
7. Don’t smoke or be around it
-not smoking is the most important step people can take to lower the risk of so many types of cancers – contact the Indiana Tobacco Quitline (800-784-8669), American Lung Association (800-586-4872), and see me or your doctor to discuss help such as Chantix
8. Stay out of the sun, and especially do not get sunburned
-wear protective clothing and sunscreen with at least SPF 15
Ways to relieve joint pain
1. Maintain muscle strength – keep muscles surrounding joints strong and stretch properly – women over 65 have to work double-time to preserve muscle by eating more protein and resistence/strength/weight training
2. Try lower impact exercises – like yoga, dance, Wii Fit, swimming
3. Treat painful joints with hot packs before exercise and cool packs after exercise (10-20 minutes)
General Tips
A home treatment for cold sores on or around your lip is powdered deodorant (like Degree) applied 3-4x/day at first sign/feeling of cold sore.
Ingesting shredded coconut twice a day can significantly help colitis in some people
Marriage Tip
Marriage Tip
Seek out and kiss and hug your spouse (before your kids) immediately upon arriving home – show and let him/her know they are your priority!
Children Tip from Tony Dungy “Quiet Strength”
Hug your kids every chance you get! ...
Have a beautiful blessed healthy fun week, and take time to consider your many blessings!
Dr. Lisa
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