shedding light on mammograms and breast cancer. see page 6.

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

s e p t / o c t 2 010

Social Media Safety■ should you go vegetarian?

■ Care for the Caregiver

■ relief for variCose veins

Special Women’s Issue

news you can use

2 | loma linda university medical center | www.lomalindahealth.org 1-877-558-6248

the Pros and cons of a Vegetarian Dietyou’ve heard the experts:

vegetables, fruits, and whole grains are the nutritional foundation of good health. But can an exclusively vegetarian diet give the body all it needs? yes, for many people, say the experts. the key is careful planning of food choices.

The Positives even a vegetarian can eat an unhealthy diet laden with fatty creams and sauces. But generally, vegetarians eat foods low in fat and cholesterol. typically, all vegetarians avoid red meat. some exclude all forms of animal flesh, including chicken and fish. and some also avoid dairy products such as eggs and milk.

a low-fat diet rich in fruits and vegetables is known to reduce the risk for heart disease, diabetes, and certain cancers. research also shows that most vegetarians get more vitamins through their food than do people who include meat and dairy products in their diet.

on average, vegetarians have much higher intakes of vitamins a, c, and e, beta-carotene, and folate.

The Pitfalls and How to Avoid Themon the other hand, vitamin B12 is found only in animal products. Without enough B12, the body suffers irreversible nerve damage. a vegetarian diet can also be low in calcium, iron, zinc, and vitamin d. supplements can help. But experts caution against relying on them too heavily. Here’s where diet planning makes the difference. eating a wide variety of foods is the best way to give the body everything it needs. to fill in any gaps, vegetarian menus must provide needed nutrients using more than one source, such as:■ tofu—rich in both calcium and zinc■ Fortified cereals and soy beverages—for vitamin B12■ leafy green vegetables—for calcium the bottom line: if you are a vegetarian—or are thinking about

becoming one—talk with your doctor. this is particularly important if you have special dietary concerns—for example, if you are pregnant or nursing, have diabetes, or are an older adult. then you can be sure you’re making the best nutrition choices for you.

Loma Linda Market is a great place to find vegetarian fare. Go to www.lomalindamarket.com and print out a coupon good for 10% off your entire bulk bin purchase (granolas, trail mixes, nuts and dried fruit, oatmeal and grains, rice, beans, cereal, herbs/spices, baking ingredients, etc.).

Loma Linda Market11161 Anderson Street, Suite 100Loma Linda, CA 92350

All Red and Ready-to-Go Pizza ● 1 whole wheat flatbread (pita without the pocket, about 8 inches in diameter) ● 2 tbsp. roasted red pepper, the kind that comes in a jar packed in water ● 2 tbsp. thinly sliced red onion ● 2 tbsp. tomato paste, the flavored kind, with pesto, roasted garlic, or italian

seasonings ● ¼ cup finely shredded part-skim mozzarella cheese ● 1 tbsp. chopped sun-dried tomato ● a sprinkle of crushed dried basil, garlic, or other seasoning, to taste

Put the flatbread spread with the toppings on an oven tray and use the “top brown” setting. it’s ready when the cheese bubbles—three to five minutes. Serves one. Each serving contains about 367 calories, 16 g protein, 13 g fat, 15 mg cholesterol, 44 g carbohydrate, 2 g fiber, and 905 mg sodium.

1-877-558-6248 www.lomalindahealth.org | loma linda university medical center | 3

digital age

Social Media Safety do’s and don’ts

in our digital age, it can be easy to get swept up in a flurry of tweets,

Facebook updates, instant messages, and so on. While the emergence of social media definitely has many positive aspects, it also has its fair share of negatives. empower yourself and learn the safety do’s and don’ts of social media.

Online SafetyWhen it comes to meeting new people online, personal safety should always be your first priority. this means not posting your personal contact information on your profile, and only replying to new people when you feel comfortable and ready to do so. if you feel uncomfortable with an e-mail exchange, block that person and notify the social networking site. always trust

your gut feeling when something doesn’t seem right. When you are ready to meet someone in person, always meet in public, and be sure to tell a friend where you’ll be and when you expect to be back. never meet someone for the first time at his or her house, a hotel, or a remote location. Finally, be sure to bring a cell phone with you in case of emergency. Cyberbullying Is Not Just for Kidsabout one in three kids has been bullied by peers on the internet. cyberbullying, like its old-fashioned counterpart, feeds anxiety and depression. However, adults can experience cyberbullying, too. today’s electronic bullying can mean sending cruel or threatening text or pictures via e-mail or instant messaging, or posting embarrassing information in chat

rooms or on websites. a cyberbully might pretend to be someone else to make a peer look bad. cyberbullying can be even crueler than the old-fashioned variety. Bullies can’t see their victims’ reactions to tell when they’ve crossed the line from teasing to torment. cyberbullying can occur anywhere and anytime, making targets feel vulnerable day and night. if you’re a victim of or a witness to cyberbullying, keep these points in mind:■ call the police if a cyberbully threatens violence.■ don’t send messages online that you wouldn’t say in person.■ avoid responding to hurtful messages. Block the sender and remove friendship links.

loma linda university Medical Center is on facebook! Keep up with the latest news and events. Become a fan at facebook.com/llumc.

when a friend

needs help

you may feel that another person’s relationship problems are none of your business. but if you’re worried that someone you care about may be the target of psychological abuse, breaking the silence can make a big difference.

certain things you say can empower the victim to confront the problem and even seek help. here are just a few examples of reassuring statements you can make: ■ “i’m really concerned about your safety.” ■ “you deserve better than this.”■ “i’m here for you if you ever want to leave.” ■ “i know you don’t feel safe right now, but i can help.”

more than 50 million americans provide care for an adult who is

disabled or ill, according to researchers. these caregivers provide an invaluable service. But because they focus so much attention on others’ needs, caregivers often ignore their own. and it can take a very high toll.

studies show that caregivers are about twice as likely as noncaregivers to be depressed, suffer from sleep deprivation, and have poor overall health. in fact, the stress of caregiving could even shorten your life. in a study reported in the journal American Family Physician, caregivers older than age 65 who experienced stress while caring for an ailing spouse had a 63 percent higher risk for death in the next four years than those who were not caregivers.

the good news is that caregivers can reduce these risks by caring for themselves. Below are a few tips to get started:■ Stay connected. avoid the isolation that can come with caregiving. stay in touch with family and friends. consider joining a support group.

4 | loma linda university medical center | www.lomalindahealth.org 1-877-558-6248

caregivers should take steps to Avoid Burnout

caregiving tips

■ Get your z’s. make sleep a priority. research has found that chronic lack of sleep can increase the risk for depression, obesity, and heart disease.■ Exercise. studies show that caregivers who engage in regular exercise have lower blood pressure and experience less stress, anxiety, anger, and depression than caregivers who don’t stay active. experts recommend 30 minutes of moderate physical activity most days of the week. But you can break it up into smaller workouts. For example, take a walk for 10 minutes.■ Keep your own health in check. see your doctor regularly. and watch for signs of depression, such as a loss of interest in things you normally enjoy or a drastic change in appetite.■ Get help. When people offer to help, take them up on it. Have a mental list ready of ways others can lighten your load, such as mowing the lawn or grocery shopping. seek out community services available in your area.

Please call 1-877-lluMC-4u for caregiver resources.

1-877-558-6248 www.lomalindahealth.org | loma linda university medical center | 5

news you can use

Procedure Provides lasting relief for Varicose Veins

varicose veins can be uncomfortable as well as

unattractive, and they often worsen over time. these twisty, enlarged veins, which usually show up in the lower legs and feet, occur when valves in the veins weaken and allow blood to collect. they can cause problems such as pain, swelling, sores, and itching. Fortunately, a variety of procedures can provide relief. the most commonly used one is a minimally invasive procedure called sclerotherapy.Q. How is sclerotherapy performed?

A. the procedure involves injecting into the troublesome vein a solution that causes the vein lining to swell shut. this stops the blood flow, and the vein eventually becomes scar tissue that typically fades in a few weeks. Healthier veins that surround the closed one can then restore the normal flow of blood.Q. Is this therapy safe?A. sclerotherapy has been used safely for decades. researchers reported in the journal Dermatologic Surgery the results of a large study of more than 12,000 sclerotherapy procedures. this study

for more information or to make an appointment with one of our varicose vein specialists, please call 1-877-lluMC-4u.

and others show it to be a very safe procedure with an extremely low risk for complications.Q. Do I need to go to the hospital for this procedure?A. not necessarily. While it is sometimes performed at a hospital, many people have this procedure in a doctor’s office or outpatient clinic. an ultrasound scan often is used to both diagnose the faulty vein and guide the injection. the procedure requires no anesthesia. about 4 percent of patients experience pain after sclerotherapy, but it usually goes away in a matter of minutes.Q. Will sclerotherapy limit my activities?A. Generally, patients can return to routine daily activities by the next day—and sometimes even as soon as the procedure is finished. However, they should avoid high-intensity workouts, hot baths and saunas, and sunbathing for at least a few days. after the procedure, patients wear compression stockings or bandages for several days or weeks. the amount of time compression is needed depends on the size and location of the vein.Q. Is this treatment used on spider veins?A. sclerotherapy is also frequently used to reduce spider veins—smaller veins that usually appear as short, jagged red or blue lines close to the skin’s surface.

6 | loma linda university medical center | www.lomalindahealth.org 1-877-558-6248

focus on breast health

new recommendations from the u.s. Preventive services task

Force (usPstF) have called breast cancer screening recommendations into question and have sparked debate and disagreement among breast health experts. so what does it all mean for you?

the new recommendations are for women at an average risk for breast cancer. specifically, the new guidelines:■ recommend against routine screening mammography in women ages 40 to 49 and instead suggest that when women reach age 40, they talk with their doctors about the best time to start regular, every-other-year mammography■ recommend that women ages 50 to 74 have screening mammography every other year, rather than yearly■ say that there’s not enough evidence to determine if the benefits of mammography outweigh the risks for women 75 and older■ recommend against breast self-exams, which women have been urged to do routinely, because evidence does not show that they have helped lower breast cancer death rates■ say there’s not enough evidence to measure the value of clinical breast exams (physical inspection of the breast by a health care provider to check for lumps or other changes) for women ages 40 and older

the american cancer society (acs) and the american college of radiology (acr) strongly disagree

with the new guidelines. the acs stands behind its recommendation that women who are at average risk for breast cancer should have yearly mammography beginning at age 40. the acr considers the new guidelines a reversal of progress. But a usPstF spokeswoman says the new guidelines are part of the task force’s standard rereview of all preventive health topics every five years, and are the result of a careful analysis of benefits and risks. For instance, early detection and reduced breast cancer deaths were compared with false-positive results, which can cause anxiety and require more testing.

While the debate rages on among experts, here’s what you need to know about breast cancer screenings:■ Mammography. mammography is an important tool for detecting breast cancer early on, when it’s easiest to

shedding light on Mammograms and Breast Cancer

to request a free breast cancer risk assessment and screening guide, provided by loma linda university Cancer Center, call 1-800-78-CanCer or log onto www.empoweryourselfnow.org.

treat. But the benefits and limitations of mammography vary based on factors like age and personal risk. Women should talk with their doctors about their personal risk factors before making a decision about when to start getting mammograms or how often they should get them.■ Clinical breast exams. the acs recommends clinical breast exams at least every three years for all women in their 20s and 30s, and annually for women ages 40 and older. the usPstF, however, believes there is not enough evidence to assess their value for women ages 40 and older. the new recommendations do not address clinical breast exams for women younger than 40. Women should talk with their doctors about their personal risk factors and make a decision about whether they should have a clinical breast exam.

Camp good grief

A three-day camp for children ages 10-16 who have had a sibling, parent, or significant other die.

Camp good grief—

teen retreat

This is a camp for teens who have already attended grief camp.

support groups diabetes support group

First Tuesday of each month,

6:15 to 7:30 p.m.

Diabetes experts provide educational and resource information each month.

divorce recovery group

Wednesdays, September 8 through

November 10, 7:30 to 9:30 p.m.

Supporting separated and divorced persons in moving from brokenness to wholeness.

adult heart transplant

support group

Third Sunday of each month,

2 to 4 p.m.

For anyone who has had or may need a heart transplant. Family and friends are welcome.

classes & programs

1-877-558-6248 www.lomalindahealth.org | loma linda university medical center | 7

sept/oct 2010

If you do not see a class or event you are looking for, or for more detailed information, call 1-877-LLUMC-4U.

Mended hearts

Fourth Friday of each month,

11 a.m. to 1 p.m.

For all heart patients and their families. Call for more details.

always in My heart

Second Monday of each month,

7 to 8:30 p.m.

Fourth Tuesday of each month,

9:30 to 11 a.m.

A bereavement class for parents who have lost a baby.

Classes/Programs Birth and Beyond

education Classes

•Preparing for Childbirth•Baby Is Coming•Sibling Preparation• Breastfeeding Basics•Health and Fitness in Pregnancy• Infant/Child CPR • It’s Time to Eat•Baby Is Home•Life With Baby•Baby Bonding Yoga•The Art of Infant Massage•Moms Joining MomsCall for details and to register.

Winning with diabetes

A series of five sessions on types, causes, and self-management. Spanish classes available.

free Metabolic and Bariatric

surgery Program

Weight loss seminar

Monthly, 6 to 7 p.m.

Call for details and to register.

Prenatal Class

Second Monday of each month,

5:30 to 7 p.m.

English and Spanish classesProviding information for a safe and healthy pregnancy.

Cardiac and Pulmonary

rehabilitation

7:30 a.m. to 4:30 p.m.

For those with chest pain, heart attack, bypass surgery, or lung disease. Call to register.

Center for health Promotion executive health

By appointment only.

A complete medical history and physical with assessment of potential risk factors.

Weight Management

orientation

3:30 to 4:30 p.m. Call for dates.

lean Choices

Tuesdays, 6 to 7 p.m.

12-week program that gives you tools to lose weight and develop a healthy lifestyle.

optifast

By appointment only.

A 26-week medically supervised program for people with 50 or more pounds to lose.

special events

stater Bros. Charities

Kfroggers for Kids

radiothon

Tuesday and Wednesday,

September 14 and 15, 5 a.m. to 7 p.m.

Listen on 95.1 FM KFRG. Caller pledges to benefit the Children’s Hospital. a Walk to remember

Sunday, October 3, 3 p.m.

In honor of National Pregnancy and Infant Loss Awareness Month. Join us for a memory service and a 1-mile walk. Call to register.

3rd annual Believe Walk

Sunday, October 3

Caring for cancer patients in our community. Please register at www.BelieveIE.com.

tea & trinkets Boutique sale

Sunday, October 10, 4 to 7 p.m.

Fundraiser to benefit the Children’s Hospital

senior health & fitness fair

Wednesday, October 27,

9 a.m. to 1 p.m.

family health fair

Sunday, October 31,

9 a.m. to 2 p.m.

lomalindahealth.orgclick on “ER Registration”

In QuickER

A WHOLE NEW WAITING GAMEA WHOLE NEW WAITING GAME

nonprofit org.u.s. Postage

PAIDloma linda university

medical center

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

Postmaster: Please deliver between august 16 and 20.

A Healthy Tomorrow is published by loma linda university medical center to provide general health information. it is not intended to provide personal medical advice, which should be obtained directly from a physician. © 2010. all rights reserved. Printed in the u.s.a.

Ruthita J. Fike ceo/administrator

Tammy Veachexecutive director of marketing

Jemellee Ambroseeditor-in-chief

Shelly Mooremanaging editor

Printed on recyclable Paper 964m

a healthy tomorrow

soft drink

not so good

for women’s

bones

women who regularly drink cola have weaker hip bones than women who consume soda less often. researchers found that daily cola drinkers have nearly 4 percent less bone density than other women. low bone density can lead to osteoporosis. the results were true regardless of age, diet, or smoking habits, and similar for women who drank diet cola. other carbonated soft drinks didn’t have a significant impact on bone density.

Loma Linda University Medical Center and Speaking of Women’s Health present

TakeActionLights,

Camera,

Be StrongBe HealthyBe In Charge

F R I D AY, N O V E M B E R 1 2 | R I V E R S I D E C O N V E N T I O N C E N T E R

Hosted by

To register or for additional information,

please call 1-877-LLUMC-4U

or visit lomalindaevents.orgTake a day out for yourself

to focus on your health and well being.

A $35.00 ticket includes:• Continental breakfast• Lunch• Free health screenings• Beauty Tips• Exhibits• Keynote speakers• Breakout sessions• Two free gift bags