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check Out LOma Linda’S SpeciaL eventS. See page 8.

The Wireless Way to Stay Healthy■ Quiz: exerciSe

away the BLueS

■ prevent the SignS Of aging

■ preparing fOr yOur mammOgram

a healthy tomorrow

i n f O r m at i O n f O r a h e a Lt h y L i f e St y L e tO day

➊ Evidence shows that exercise can produce the following results:

a. prevent depressive symptoms B. treat major depression c. Both a and B

➋ How much do you need to exercise to improve your mood?

a. work out daily for 16 weeks. B. make time for one session. c. exercise twice a week for

10 weeks.

➌ Which is the best exercise for depression?

a. aerobic activity B. Strength training c. Both a and B

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fOcuS On mentaL heaLth

exercise away the Bluesexperts now know that moving your body is one of the best mood boosters around. take this quiz to see how much you know about the mental benefits of exercise. Please circle one answer for each question.

Check Your Answers➊ c. some evidence shows that exercise may prevent depressive symptoms in high-risk adults. two studies found that exercise improved mood in college students who suffered from some depressive symptoms. exercise also contributes to high self-esteem and positive feelings of well-being.

research also suggests that, by itself, regular exercise can treat major depression as well as therapy and antidepressant medicine. antidepressants brought a quicker response among patients. But exercise alone provided similar improvements with fewer side effects.

exactly how exercise helps depression is unclear. exercise may release mood-enhancing chemicals in the body, such as serotonin or beta-endorphins. or exercise may improve other factors, such as boredom or sleep problems, which contribute to depression.

➋ B. even a single, 25-minute workout can improve your mood, the research says. But for the most mood-boosting benefits, you’ll need to exercise on a regular basis.

➌ c. aerobic exercise and strength training appear to offer similar benefits for treating and preventing depression. For example, one study of 40 depressed women found that running and weight lifting were almost equally effective for treating depression.

if you want to start an exercise program, follow these guidelines:■ Choose an activity you like, such as

walking, jogging or cycling.■ start exercising slowly, even just a few

minutes at a time if you are out of shape. over time, build up to at least 30 minutes of moderate exercise most days of the week.

GEt tHE support you nEEd. Loma Linda university Behavioral health institute offers a sliding scale counseling clinic that provides individual counseling for you or someone you know who may need mental health support. please call 1-877-LLUMC-4U.

heaLth and Beauty

We can’t escape aging, but by making healthy choices, we can

help keep ourselves feeling and looking our best.

signs of aging show up mostly in the skin. Healthy, naturally aged skin is smooth and thin, and has light wrinkles. But pollution, tobacco smoke, malnutrition, stress and the sun’s ultraviolet rays can add years to your skin, potentially making it look deeply wrinkled, leathery and spotted.

Protect Your Skin with Naturea recent study published in Evidence-Based Complementary and Alternative Medicine found that some plants and plant extracts may make your skin look better. That’s because they contain antiaging antioxidants. researchers say that many plants and plant extracts can help improve the skin’s elasticity and firmness. some plants also may protect the skin from wearing out. When it comes to creams and lotions for your skin,

Healthy life, youthful lookslook for those that contain some of the following: ■ ethanol extract of licorice

(Glycyrrhiza glabra L) ■ Basil, oregano and thyme

essential oils ■ Cinnamon extract ■ Aloe vera

Incorporate Lifestyle ChangesHealthy eating and physical activity also help you age well. enjoy plenty of fresh fruits and vegetables, especially ones that help safeguard your skin, such as pomegranate or wild yams. also add whole grains and low-fat dairy into your diet.

exercise improves blood flow, which helps move key nutrients and oxygen to the surface of your skin. and sweating works to remove dirt from your pores. you should aim for one hour of physical activity that gets you breathing hard every day.

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Stir-Fried riceNonstick vegetable spray1 cup brown rice 1 cup water½ cup egg substitute½ tsp. mustard powder2 garlic cloves1 tsp. shredded fresh ginger1½ cups carrot, chopped into small

pieces1 cup frozen peas1 8-oz. can sliced water

chestnuts, drained2 tbsp. reduced-sodium soy sauce

Cook rice as directed with water. Cool rice to room temperature. In a small bowl, combine egg substitute and mustard powder until blended. Lightly coat a large skillet with nonstick vegetable spray. Heat skillet over medium heat, then add egg mixture. Cook egg mixture without stirring until it begins to set. Remove from pan and set aside.

Lightly recoat the skillet with nonstick vegetable spray and reheat. Add garlic and ginger. Stir while cooking over medium-high heat for about one minute. Add carrots and peas. Cook and stir for three minutes or until vegetables are tender. Stir in cooked rice, egg mixture and water chestnuts. Cook and stir until heated through, about three minutes. Add soy sauce, then cook and stir for two minutes.

Serves six. Each serving provides: Calories 190, Fat 2 g, Saturated fat 0 g, Calories from fat 9%, Cholesterol 0 mg, Sodium 420 mg, Carbohydrates 37 g, Fiber 6 g, Protein 7 g

Source: Centers for Disease Control and Prevention, “Fruits and Veggies: More Matters”

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tips for living a healthy lifeKeep your sleep schedule. longer days don’t mean you should lose sleep at night. you still need seven to eight hours of snooze time. to promote better sleep, stick to a regular bedtime, even on weekends. Create a soothing ritual to help you relax before bed, such as taking a warm bath, listening to soft music or curling up with a good book.

Breathe in fresh air. if you smoke, stopping now may add years to your life. ask your doctor about medicines and resources to help you quit, or call 800–QUIT–NOW to talk with a trained quit coach. in addition, a recent study found that taking part in online networking sites for people quitting smoking may boost your confidence about succeeding.

clean up a negative perspective. Pessimistic thinking saps your enjoyment of life. replace self-defeating thoughts with more

realistically positive ones. For example, let’s say you find

yourself thinking, “This is a hopeless disaster.” Think instead, “This is a problem, but i can brainstorm a solution.”

shaKe the salt out of your diet. eating less salt helps prevent or lower high blood pressure, but it’s not easy to do. most salt and sodium in the american diet is hidden in packaged and premade foods. Check the sodium content on the nutrition Facts label, if available. and choose more fresh, unprocessed foods.

add some spring to your worKout step. listen to music while exercising to make the experience more fun. music may also reduce your sense of exertion, based on research reviewed by the american Council on exercise. Because you feel less fatigued, you may exercise harder, especially if the music has a fast beat.

Fiber has a reputation for keeping you regular. But its health perks go beyond better digestion. Take a look at the other health benefits of a high-fiber diet.

FABULOUS FIBER

Every 7 grams of fiber you eat per day helpsdrop your chances for stroke by 7%.

How much fiber do I need?

Most of us only eat

Wheat, rice, oats, barley and beans

Nuts and seeds

Carrots and cauliflower

Citrus fruits, strawberries and apples

Good Sources of Fiber

25grams

38grams

15grams

Dietary fiber from fruits, as part of an overall healthy diet, helps reduce cholesterol levels and may lower the risk for heart disease.

may lower your risk of stomach cancer by 70%.

15 grams a day of fiber from cereal

Eating legumes at least 4 x a week makes you 22% less likely to develop coronary heart disease.

High-fiber foods help keep you full longer and help you maintain a healthy weight, which can lead to a lower risk for stroke and heart disease.

The more calories you eat, the more fiber your body needs. Here are the daily amounts recommended by government health experts:

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newS yOu can uSe

New Women’s Health Center on Its Way! Loma Linda university health will be opening a women’s health center soon. Look for more information in our upcoming issues.

access your LLuh medical records by visiting mylluhealth.org. your physician’s office will provide the necessary information to set up your account.

a mammogram may seem uncomfortable, but those few seconds of discomfort can help save your life. These screenings can catch breast cancer early—when treatment can be most successful.

preparing for your mammogram

Here’s what to expect when going for a mammogram:1. You’ll have to undress above the waist. 2. Each breast will be compressed to get an accurate image. a technologist

will place your breast on a metal plate. a second plate will lower and flatten the breast slightly as the picture is taken.

3. The procedure takes approximately 20 minutes. However, each breast compression will last for only a few seconds.

4. You’ll receive results within 30 days. you may be contacted within five days if there is a suspected possible problem with your mammogram.

an increasing array of apps—software programs that run on

your smartphone or tablet—aim to help you prevent health problems or manage chronic conditions. use them to:1. Keep medical records close at

hand. Carry important health information in one convenient place.

2. Make healthy changes. some apps, including several from the national Cancer institute, offer support to quit smoking.

3. Access health information on the go. aren’t near your computer? mobile apps can still link you to reliable health advice.

4. Monitor medical conditions. some apps actually transform your smartphone into a medical device.

the Wireless Way to stay Healthy using special attachments, you can now perform—and record—checks of your blood sugar, blood pressure and other health stats.

Check the source before downloading or entering personal information into an app. Consult your device’s app store for details about who developed the app and how they’ll use your data. look for those produced by government agencies, university health centers and other reliable sources.

Loma Linda University Medical Center CafeteriaFor all heart patients and their families.

Metabolic and Bariatric Surgery Support Group Monthly. Call for dates and times.

Stroke Support Group Fourth Wednesday of each month, 3 to 4:30 p.m. Information for stroke survivors, their families and caregivers. Patients can share on coping with challenges.

Women’s Cancer Support Group Tuesdays, 6 to 8 p.m. For women with all types of cancer. Family and friends are welcome.

Classes/programs

Birth and Beyond Education Classes• Preparing for Childbirth• Breastfeeding Basics• And more!

Cancer Cooking ClassesCall for dates and times.Cooking demonstration for cancer patients, their families and employees of Loma Linda.

Cancer Wellness Series Mondays, 12 noon Designed to assist patients, caregivers and family members during cancer treatment.

Cardiac and Pulmonary Rehabilitation Covered by most insurances.

Diabetes Self-Management Education Class Call to register.Five-session program recognized by the American Diabetes Association. Drayson Center Wellness Clinic, The Full Plate DietLose weight with the healthiest diet on the planet! Lean ChoicesTuesdays, 6 to 7:30 p.m.Lean Choices is a 12-week lifestyle

classes & programs sEp/oCt 2014

For more information on all classes and programs, call 1-877-LLUMC-4U.

education group encounter that features informal discussions and goal-setting activities.

The Lebed Method—Focus on Healing Exercise ClassCall for dates and times.Healing through therapeutic exercises and movement to music. Designed for anyone who has experienced breast cancer and those with chronic health conditions.

Nutrition Talk Cancer CenterSecond Thursday of each month, 10 a.m. and 5 p.m.Information for cancer patients and interested parties on the role of nutrition in risk reduction, healthy foods, managing weight and more.

OPTIFAST®

Thursdays, 3 to 5 p.m. A 26-week meal replacement intense lifestyle change program.

Prenatal ClassSecond Monday of each month,5:30 to 7 p.m.English and Spanish classes providing information for a safe and healthy pregnancy.

The Power of Choice for Health, Well-Being and LongevityLearn how choices play a role in health.

Sickle Cell Education Series Adult Group MeetingSecond Thursday of each month,6:30 to 8:30 p.m.

FREE Weight-Loss Surgery SeminarsSecond and fourth Thursdays of the month, 6 to 7 p.m.

Behavioral Medicine Center programs

Care Partner Support GroupCall for dates and times. An understanding and compassionate program designed to bring dignity for loved ones of those living with dementia. Groups available for spouses/partners, children, grandchildren and friends. Chronic Pain and Medication Dependency Program A specialized program to address the unique needs of a chronic pain patient by addressing all aspects of the individual’s mind, body and spirit so that the individual can reclaim his or her life through hope, healing and serenity.

Center for Health promotion

Comprehensive Wellness EvaluationsAn in-depth evaluation of your health and wellness followed by targeted interventions.

International Travel ClinicWednesdays Walk-in, 1:30 to 4 p.m.International travel vaccinations.

Weight OrientationReview several treatment options for weight loss.

special Events

NEW Metabolic and Bariatric Surgery Support Group Kick Off EventSunday, September 14, 2 to 4 p.m.

A Walk to RememberSunday, October 12, 3 p.m.University Church

ThankSharingFriday, November 14Free concert and food drive with special guest Nicole Nordeman

support Groups

Always in My HeartSecond Monday of each month, 7 to 8:30 p.m.Fourth Tuesday of each month, 9:30 to 11 a.m. A bereavement group for parents who have lost a baby.

Diabetes Support Group First Tuesday of each month, 6:15 to 7:30 p.m.Diabetes experts provide educational and resource information each month.

Head and Traumatic Spinal Cord Injury Support GroupFourth Monday of each month, 6 to 7:30 p.m.Survivors or family members welcome.

Heart Transplant Adult Support Group Third Sunday of each month, 2 to 4 p.m.Information for pretransplant, posttransplant and assist device patients and their families.

Hopeful JourneyPlease call for time and location. A support group for women who are pregnant following the death of a baby. The group focuses on dealing with fears and anxieties while moving forward in hope.

Lupus and Rheumatic Support GroupThird Thursday of each month, 5 to 6 p.m.Education and support.

Mended HeartsFourth Friday of each month, 11 a.m. to 12:30 p.m.

Looking for a Physician or a Service at Loma Linda University

Medical Center—Murrieta?Our referral number is answered 24/7/365 by

real people who can help you find a physician, service or class at LLumc—murrieta.

call 1-800-867-7011.

www.LLUMCMurrieta.org

preparing for your mammogram

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PAIDloma linda university

medical Center

Loma Linda University Medical Center11234 anderson st.loma linda, Ca 92354-2804

Postmaster: Please deliver between august 25 and 29.

A Healthy Tomorrow is published by loma linda university Health to provide general health information. it is not intended to provide personal medical advice, which should be obtained directly from a physician. © 2014. all rights reserved. Printed in the u.s.a.

Richard Hart, MD, DrPHPresident, loma linda university Health

Tammy Veachexecutive director of marketing

Melissa Mollnermanaging editor

Heather Valentineeditor-in-Chief

Printed on recyclable Paper 964m

a healthy tomorrow

Website: www.lluhealth.org

Events: www.lomalindaevents.org

Facebook:www.facebook.com/llumc

Twitter: @LLUHealth

Connect with us online to learn more about the latest Loma Linda University Health news and events!

Loma Linda University Health

Friday, January 16, 2015Ontario Convention Center7:30 am – 4:30 pm

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