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BREAKFAST: OFF ON THE RIGHT FOOT

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YOUR HEALTH, YOUR LIFEHEALTH MATTERS

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Cardiopulmonary resuscitation (CPR) has traditionally consisted of a combination of chest compressions and mouth-to-mouth breathing. The American Heart Association (AHA) now recommends a simpler lifesaving method for many emergency situations: Hands-Only CPR.

There are three basic steps in Hands-Only CPR:

1. Call 911 or have someone else call.2. Press hard on the center of the

chest at a fast pace. The AHA says the beat of the disco hit “Stayin’ Alive” is a good guide for the recommended pace — approximately 100 compressions per minute.

3. Continue pushing on the chest until help arrives or the patient begins breathing normally or speaking.

A new study, which appeared in the October 2013 issue of Cancer Epidemiology, Biomarkers & Prevention, found that older men and women who frequently use the Internet are healthier than their less Web-savvy peers. Online enthusiasts were more likely to be regularly screened for cancer and to live an active lifestyle.

Researchers also learned that the more time people spent online, the more likely they were to practice good

health habits in real life. The Internet provides a wealth of information about health conditions, nutrition and exercise

at the click of a mouse. The key is to search for credible resources.

To fi nd reputable, proven information, visit your

hospital’s website or other websites ending in .gov and .org.

For Better Health,

Gluten-fr� ?Should You Go

HEALTH HAPPENINGS

GO ONLINE

Gluten-free products seem to be everywhere these days — from grocery store shelves to restaurant menus. That’s great for those suffering from celiac disease, a negative immune response to gluten (a protein in wheat, barley and rye) that can damage the small intestine and cause intense pain. But for those who aren’t among the 1 percent of Americans with celiac disease, a gluten-free diet shouldn’t be a weight-loss tool.

Without gluten to bind food together, food manufacturers often add saturated fats and sugar to products, which can have a negative effect on your weight — and health. Your best weight-loss strategy? Eat a diet fi lled with fruits and vegetables, low-fat dairy, whole grains, and lean protein, and exercise at least 30 minutes on most days of the week.

Hand�Use Your

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ZZZZZZZZZZZ

You may notice sleep’s benefi ts most when you miss them; that is, when you don’t get enough sleep. Depriving yourself of the recommended seven to nine hours of sleep adults need may result in drowsiness, nodding off at work, and diffi culty concentrating and making decisions. More serious consequences include:

¡ accidents ¡ depression ¡ diabetes

¡ heart disease ¡ obesity

In terms of health consequences, one study found adults who sleep less than six and a half hours per night were 7.5 times more likely to be overweight or obese than people who slept more.

SO WHAT’S STOPPING YOU?While most of us can’t resist the call of a soft, downy pillow in a darkened room, many factors, including emotional concerns, physical health problems and other behaviors, can hinder a good night’s sleep. To counter sleep-busters such as stress, caffeine and alcohol, try these tips:

¡ If you crave a hot drink in the evening, opt for decaffeinated herbal tea.

¡ Maintain regular bedtime hours, even on weekends. ¡ Turn off your technology and engage in a soothing

activity before bedtime. Pray, meditate, stroll under the stars or read a favorite book.

Try variations on these themes to decrease stress and, in turn, lower your blood pressure, improve your immune response and make your sleep more plentiful and serene.

Go outside. Researchers in the United States and Japan have found that simply being in nature can help your blood pressure drop. Is it the smell of trees? The green views? Or the workout of trail walking?

Even sitting still in the woods has health benefi ts, researchers concluded after multiple studies. And, as a bonus for hikers, researchers found that woodland exercise lowered blood pressure and improved immune response more than the same workouts done in urban settings.

Once you’re outside, move! Regular exercise has been proven to reduce stress and help control depression.

Which exercise is best? Try movements you enjoy, from jumping on a trampoline to gardening. For added stress busting, perform exercises that focus the mind on the present moment. Yoga, martial arts and dance have all been shown to have excellent stress-relief benefi ts.

Be mindful. Take time each day to ground and center your mind. Meditation or prayer, whether accompanied by yoga or performed in stillness, can help bring focus and peace to your daily life.

YOUR BODY’S BEST FRIENDWHAT CAUSES 100,000 AUTOMOBILE ACCIDENTS EACH YEAR? A LACK OF SLEEP.

TENSION TAMING INVOLVES YOUR MIND, BODY AND ENVIRONMENT.

Sl� �:

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ZZZZZZZZZZZZZZ

Find Your Calm

MIND, BODY, SOUL

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STAYING ACTIVE

Your doctor tells you exercise is one of the best ways to manage your diabetes. But you’ve also heard exercise can affect your blood glucose (sugar) levels, and you’re worried about having an “episode” while you’re jogging or at the gym. What should you do?

UNDERSTANDING YOUR BLOOD SUGARPeople with diabetes are at risk for developing hypoglycemia, or low blood sugar, when they work out. According to the American Diabetes Association (ADA), your blood sugar can drop while you’re exercising, immediately afterward or even the next day.

Managing your blood sugar while trying to stay active can seem like a juggling act at fi rst, but don’t let that discourage you. Keep these tips in mind:¡ Ask your doctor if any medications you take can cause hypoglycemia.

If so, your doctor can help you determine whether or not to lower your dosage before workouts.

¡ Don’t skip any meals before exercising.¡ Check your blood sugar level before and after exercise. ¡ Have snacks handy during jogs or gym sessions. The ADA

recommends consuming at least 15 grams of fast-acting carbohydrates (sports drink, soda, glucose tablets, etc.) if you start to experience symptoms of low blood sugar, such as shakiness, dizziness or blurred vision, during exercise. Stop exercising for at least 15 minutes, then check your blood sugar. Don’t resume exercise until your blood sugar reaches 100 mg/dL.

¡ Keep an exercise journal. For each session, write down the type and duration of exercise, time of day, your blood sugar readings, and what foods you ate beforehand. You should be able to see patterns after a few weeks and can use this information to better control your blood sugar during future workouts.

MOVESSmart

DIABETES AND EXERCISE DOESN’T HAVE TO BE A RISKY COMBINATION. THREE APPS FOR DIABETES

Why not make your smartphone work harder for you? These apps can simplify your life and put the power to control diabetes at your fi ngertips.

Glooko LogbookUsing the Glooko MeterSync Cable, you can connect your smartphone to your blood sugar meter and automatically sync your readings to your phone, eliminating the time-consuming process of manually logging your numbers.

Diabetes BuddyThis app helps you track all the factors that aff ect your blood sugar, including daily carb intake, medication use, weight, blood sugar readings and activity level. Diabetes Buddy’s nutrition database can also help you make smarter food choices.

Diabetic ConnectThis app connects you to the largest diabetes network on the Internet, where you can post questions and get advice from other people with the disease.

For assistance connecting with a doctor, call (800) 734-2024.

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INGREDIENTS 2 cups frozen strawberries, unsweetened 1 cup 100% juice, cranberry blend6 ounces low-fat vanilla yogurt

DIRECTIONSBlend ingredients until smooth. Serve cold.

NUTRITIONAL INFORMATION PER SERVINGServings: 2Calories: 206Fat: 1.2gCarbohydrates: 46g

IN THE KITCHEN

Breakfast : THE MOST IMPORTANT MEAL OF THE DAY

In less than fi ve minutes, you can whip up a nutritious, take-it-with-you breakfast treat. To save time, blend your smoothie the night before and refrigerate in a covered container. In the morning, give the mix a quick stir, then grab it and go!

INGREDIENTS1 large banana, sliced1 ∑ cups frozen raspberries∏ cup low-fat milk

DIRECTIONSPlace sliced banana on a plate and freeze for 10 minutes, then blend all ingredients until smooth. Serve cold.

NUTRITIONAL INFORMATION PER SERVINGServings: 2Calories: 120Fat: 1gCarbohydrates: 27g

INGREDIENTS2 cups unsweetened applesauce1 cup apple juice1 cup orange juice2 Tablespoons honey∏ teaspoon nutmeg∏ teaspoon cinnamon

DIRECTIONSBlend ingredients until smooth. Serve cold.

NUTRITIONAL INFORMATION PER SERVINGServings: 4Calories: 139Fat: 0.25gCarbohydrates: 36g

All recipes adapted from fruitsandveggiesmorematters.org.

Banana-Raspbe� y Sm� thie Be� y-Cran Sm� thieA� liciou� Sm� thie

Cholesterol: 5mgProtein: 3gFiber: 5gSodium: 30mg

Cholesterol: 0mgProtein: 0.7gFiber: 1.5gSodium: 6mg

Cholesterol: 4mgProtein: 5gFiber: 3gSodium: 78mg

BREAKFAST MADE SIMPLE

A nutritious breakfast improves concentration, physical stamina and mood throughout the day. Eating breakfast can also help you control your weight by reducing the urge to overeat later. Skipping breakfast, on the other hand, can leave you sluggish, surly and, long-term, more vulnerable to heart disease.

While any breakfast is better than none, simple carbohydrates such as sugary pastries aren’t the best choice. They do provide a quick burst of fuel but leave your tank empty by midmorning. For energy that lasts until lunchtime, choose whole grains, fruits, low-fat dairy and lean protein for breakfast. Some examples:

Oatmeal: See that heart-shaped symbol on the oatmeal box? Oatmeal earned that from the American Heart Association for having zero artery-clogging saturated fat and being high in cholesterol-clearing dietary fi ber. Oatmeal also contains beta-glucans, which boost immune system function.

Bananas: Inside that easy-to-tote yellow skin, bananas are fi lled with fi ber and potassium, essential nutrients that promote heart health. Bananas also contain substances that ease digestion, build strong bones and protect eyesight.

Greek yogurt: Thick, creamy and yummy, Greek yogurt is low in fat and packed with twice the protein of regular yogurt, which helps you feel full longer. Choose one with fruit or add your own for an extra nutritional kick.

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FOR D O CTORS YOU CAN DEPEND ON, TRUST NORTHWEST.

Shawn Holcomb, D.O.

74239_NWBC_Directory_18x10_875c.indd 1 1/24/14 2:06 PM

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FOR D O CTORS YOU CAN DEPEND ON, TRUST NORTHWEST.

Shawn Holcomb, D.O.

74239_NWBC_Directory_18x10_875c.indd 1 1/24/14 2:06 PM

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Immunizations protect not only your health, but also the health of those around you. The Centers for Disease Control and Prevention recommends the following vaccinations for adults:

¡ Infl uenza — Everyone older than 6 months needs a yearly fl u shot, which should be administered in the fall before fl u season peaks.

¡ Tetanus — If you haven’t had a tetanus shot in 10 years or longer, you should get a booster shot. A standard tetanus booster (Td) protects against tetanus and diphtheria. The tetanus vaccine is also included in the Tdap (tetanus, diphtheria and pertussis) shot, which is recommended for all women during pregnancy and anyone who cares for an infant.

¡ Shingles — One shingles vaccination should be administered to all adults age 60 or older. ¡ Pneumonia — You should get the pneumococcal vaccine, which protects against pneumonia, if you smoke, are age 65 or older, or have certain chronic health conditions, including heart disease, diabetes or asthma.

Depending on your occupation and whether you frequently travel abroad or have other health concerns, you may need additional vaccinations. To fi nd out how to best protect your health, speak with your doctor.

AGING WELL

IF YOU THOUGHT VACCINES WERE ONLY FOR CHILDREN, THINK AGAIN. VACCINATIONS ARE ALSO ESSENTIAL FOR ADULTS TO MAINTAIN GOOD HEALTH. ARE YOU UP-TO-DATE?

Keep Baby Safe FromGIVING BABIES THE BEST START TOWARD A HEALTHY LIFE REQUIRES A TEAM EFFORT. VACCINATION AGAINST WHOOPING COUGH CAN HELP PROTECT THE LITTLE ONES IN YOUR LIFE.

VACCINES: Not Just fo� Kid�

WHOOPING COUGH

Whooping cough, or pertussis, is a contagious bacterial infection that causes cold-like symptoms and a distinguishable cough that often takes on a whooping sound. In healthy adults, whooping cough generally isn’t serious. However, in infants whose immune systems have not fully developed, whooping cough can lead to complications, including pneumonia and episodes of apnea, where the infected baby stops breathing.

CREATING A WELLNESS COCOONAll moms-to-be should receive a whooping cough vaccine during each pregnancy between 27 and 36 weeks of gestation, according to the Centers for Disease Control and Prevention. Doing so

transfers antibodies to babies before birth and offers them a layer of protection until they are old enough to be immunized. Everyone who cares for or spends time with an infant, including dads, grandparents and babysitters, should also be vaccinated. This practice, known as cocooning, limits the risk of whooping cough exposure.

Infants are old enough to receive their fi rst whooping cough vaccination at 2 months, and booster shots should be administered at 4 and 6 months of age. An additional vaccination during both the toddler and early childhood years rounds out the whooping cough vaccination schedule until early adolescence.

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Incidence of colorectal cancer depends on individual risk factors, which can include a history of irritable bowel disease, Type 2 diabetes, racial background and a number of inherited syndromes you have no control over. You do control other risk factors, though, such as smoking, obesity and lack of physical activity. It’s important to talk with your doctor about how your lifestyle and family history factor into your risk for colorectal cancer.

A general rule of thumb is that men and women should begin colorectal cancer screenings at age 50, because 90 percent of all new colorectal cancer cases occur after that age, according to the Colon Cancer Alliance. Your doctor may recommend routine screening or increased vigilance because of your risk factors.

SCREENING CAPABILITIESThere are multiple screening techniques that allow doctors to detect cancer or the presence of precancerous polyps, from which colorectal cancer can grow.

¡ Fecal occult blood tests and fecal immunochemical tests involve taking stool samples to identify traces of blood, which can be a sign of cancer or polyps.

¡ Colonoscopy allows doctors to examine the entire colon and rectum. This is the only type of screening that allows doctors to remove polyps as they are found.

¡ Sigmoidoscopy enables doctors to view the rectum and lower colon for signs of cancer and polyps.

¡ Computed tomography colonography and double contrast barium enemas can accurately fi nd polyps before they develop into cancer.

PREVENTION

In the Know About

MORE THAN 140,000 AMERICANS WERE DIAGNOSED WITH COLORECTAL CANCER IN 2013. THE GOOD NEWS? ADVANCED SCREENING METHODS MAKE IT EASIER TO DISCOVER THIS CANCER IN ITS EARLY, MOST TREATABLE FORM.

ColorectalHEALTH

Many symptoms of colorectal cancer can also be caused by other conditions, such as hemorrhoids, infection or infl ammatory bowel disease, according to the National Institutes of Health. Because colorectal cancer is more easily cured when detected early, you should see your doctor if you experience any of the following:

abdominal pain or cramping

blood in your stool, bleeding from your rectum or dark stool

constipation, diarrhea or narrow stool lasting more than a couple of days

persistant feeling that a bowel movement is necessary, even after having one

unexplained weakness or fatigue

Then What?If your doctor fi nds cancer, there are several commonly used treatment options that can be highly eff ective, depending on how advanced the disease is. Surgery is the most common form of treatment, and your doctor may also incorporate chemotherapy, radiation or a number of investigational therapies.

COLORECTAL CANCER: WHAT TO LOOK FOR

For assistance connecting with a doctor, call (800) 734-2024.

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STAYING ACTIVE

RISE AND SHINE! WITH BLUE SKIES AND WARMER TEMPERATURES ON THE WAY, IT’S TIME TO DUST OFF YOUR SNEAKERS, BREAK A SWEAT AND FORGE A BRIGHT NEW PATH TO A HEALTHIER, MORE ACTIVE BODY AND MIND.

Maybe it happened at the beginning of the new year when you resolved to get in shape and start taking better care of yourself. Or maybe it was when you walked up the stairs at work and found yourself out of breath with quivering legs.

Regardless of your motivation, spring and summer provide an optimal opportunity for you to get active. Follow these fi ve simple strategies for starting a fi tness plan, and you’ll soon be on the way to living healthier ever after.

If you’ve not had an annual check-up in the past year, schedule it before you start any type of physical activity. Knowing the status of your health can help guide the intensity and frequency of your workouts.

The fi rst step to getting fi tter is having a meaningful discussion with your doctor about your family’s medical history and your risk of developing Type 2 diabetes, heart disease, high cholesterol, high blood pressure and osteoporosis later in life.

When it comes to exercising, one of the most important body parts you can use is your brain. Giving thought to which activities motivate you can help you formulate a realistic fi tness plan you can maintain. Can’t decide on a plan? A brisk, half-hour walk around the neighborhood or park in the evenings is a low-impact aerobic exercise that can deliver big results.

When deciding on a physical activity, consider these questions fi rst: Do you love the outdoors? Do you like talking to people while you work out? Do you need a partner to push you or an instructor to guide you?

CHECK IT OUT BABY STEPS

Ask your doctor to explain your wellness measurements, including blood pressure, waist size, body mass index, weight, cholesterol and blood glucose. Discuss your fi tness plans and nutritional goals with your doctor and ask for his or her advice.

To help fi nd your motivation for exercising, start by identifying what it literally means to your health and longevity. A recent study found that every minute of exercise could add as much as seven minutes to your life.

Your

1 2

Shape-u�

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STAYING ACTIVE

RISE AND SHINE! WITH BLUE SKIES AND WARMER TEMPERATURES ON THE WAY, IT’S TIME TO DUST OFF YOUR SNEAKERS, BREAK A SWEAT AND FORGE A BRIGHT NEW PATH TO A HEALTHIER, MORE ACTIVE BODY AND MIND.

Maybe it happened at the beginning of the new year when you resolved to get in shape and start taking better care of yourself. Or maybe it was when you walked up the stairs at work and found yourself out of breath with quivering legs.

Regardless of your motivation, spring and summer provide an optimal opportunity for you to get active. Follow these fi ve simple strategies for starting a fi tness plan, and you’ll soon be on the way to living healthier ever after.

If you’ve not had an annual check-up in the past year, schedule it before you start any type of physical activity. Knowing the status of your health can help guide the intensity and frequency of your workouts.

The fi rst step to getting fi tter is having a meaningful discussion with your doctor about your family’s medical history and your risk of developing Type 2 diabetes, heart disease, high cholesterol, high blood pressure and osteoporosis later in life.

When it comes to exercising, one of the most important body parts you can use is your brain. Giving thought to which activities motivate you can help you formulate a realistic fi tness plan you can maintain. Can’t decide on a plan? A brisk, half-hour walk around the neighborhood or park in the evenings is a low-impact aerobic exercise that can deliver big results.

When deciding on a physical activity, consider these questions fi rst: Do you love the outdoors? Do you like talking to people while you work out? Do you need a partner to push you or an instructor to guide you?

CHECK IT OUT BABY STEPS

Ask your doctor to explain your wellness measurements, including blood pressure, waist size, body mass index, weight, cholesterol and blood glucose. Discuss your fi tness plans and nutritional goals with your doctor and ask for his or her advice.

To help fi nd your motivation for exercising, start by identifying what it literally means to your health and longevity. A recent study found that every minute of exercise could add as much as seven minutes to your life.

Your

1 2

Shape-u� STAYING ACTIVE

In the battle to start exercising and get in shape, you may feel alone, but you don’t have to be. Join a group exercise class at a local gym, which can range from water aerobics to boot camp, or buddy up with a friend or spouse to make hard work seem more like play. Even when you exercise alone, friends and family can help keep you accountable. Share your goals and milestones with your loved ones, whether in person or via social media.

WHAT’S EXERCISE GOT TO DO WITH IT?You probably know that adults should exercise at least 30 minutes most days of the week. But you may not know exactly how physical activity can benefi t you. People who exercise regularly experience:

better control over their weight

enhanced cognitive function

higher levels of energy (It may seem that exercise would make you more tired, but in actuality, regular physical activity puts pep in your step!)

higher-quality, more satisfying sleep

improved focus and concentration

improved mood and decreased stress

improved self-esteem and body image

lowered risk of many health conditions, including heart disease, stroke, Type 2 diabetes, cancer and depression

The U.S. Department of Health and Human Services recommends at least 30 minutes of physical activity daily, which should include moderate aerobic activity and strength training. Muscle mass weakens with age, so scheduling two 30-minute, weight-bearing exercise sessions each week can strengthen your workout and your frame by stimulating new bone growth and building muscle.

Simple moves, such as planks, sit-ups and lunges, utilize your body’s own weight, offering the resistance you need to slow down muscle loss and speed up metabolism.

One in three people in America are overweight, according to the Centers for Disease Control and Prevention. Eating metabolism-boosting foods, such as peppers, avocados, asparagus and legumes, is as important as keeping a close eye on your caloric intake. Pack your diet with fi ber, colorful vegetables, lean protein and heart-healthy foods rich in antioxidants, calcium, and vitamins D, B6 and B12 to keep your energy up and arteries clear.

FOR A GOOD TIME GRAB A BETTER BITE FUN FOR ALL

Not sure which exercises are best or where to start? Enlist the help of a personal trainer, who can create a personalized workout plan tailored specifi cally for your body type, as well as show you the correct movements to prevent injury.

Your doctor’s offi ce can pair you with a nutritionist who can devise a healthy eating plan and determine the appropriate amount of calories you need each day to stay active while still realizing your weight-loss goals.

Your quest to be at your physical best may inspire friends and family to do the same. Get your family involved by taking after-dinner walks a few times a week.

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Eighty percent of people experience the moderate throb or acute stab of back pain during their lives, according to the National Institutes of Health. If you’re a (reluctant) member of the back pain club, it’s likely that an age- or overuse-related mechanical problem is causing the trouble. More than 60 conditions are linked with back discomfort, according to the American College of Rheumatology (ACR).

Common causes of aching backs include: ¡ disk problems, such as age-related deterioration or herniations (abnormal movements or protrusions)

¡ spinal stenosis, a condition that constricts the area around the spinal cord

¡ spondylolisthesis, excessive shifting of the vertebrae that can irritate nerves

¡ strains that result from repetitive or awkward movementYour doctor can help get to the bottom of your back pain. Take heart

from this ACR statistic: Ninety percent of low back pain goes away within two months.

WHAT’S BEHINDYou� Back Pain?

BACK PAIN IS A COMMON CONDITION WITH A VARIETY OF CAUSES.

This publication in no way seeks to serve as a substitute for professional medical care. Consult your physician before undertaking any form of medical treatment or adopting any exercise program or dietary guidelines.

If you’re back pain-free, strengthen your body against future discomfort by combining back- and core muscle-bolstering exercises with aerobic activities on most days of the week. Exercising and eating a healthful diet can help ensure you get adequate calcium and vitamin D for bone health and will help you keep off extra weight, another important component of prevention. Be mindful of how you sit and stand — substitute slouching for a straight back.

The best treatments for acute back pain, which typically results from injury, are avoiding the activity that led to pain and taking over-the-counter pain relievers, if necessary. Back pain that persists for more than three months is considered chronic and typically warrants consulting with a doctor. He or she may recommend a variety of treatments, including exercise, pain management and prescription medication. Surgery to repair damage in the spine may be an option if conservative treatments fail to relieve pain.

A PREVENTION AND TREATMENT PRIMER

For assistance connecting with a doctor, call (800) 734-2024.

PRSRT STD U.S. Postage

PAIDLynchburg, VAPermit No. 500

Northwest Health System609 W. Maple Ave.Springdale, AR 72764

VOLUME 6 • ISSUE 1 | Want More? Visit NorthwestHealth.com/signup to sign up for our e-newsletter! | NorthwestHealth.com