a healthy tomorrow

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creative Ways to Quit smoking. see page 2.

Start Some Healthful Holiday Traditions ■ Hope for AlzHeimer’s DiseAse ■ Do You NeeD THese HeArT TesTs?

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

special Holiday section see pages

4 and 5.

Better living

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trying to ditch the smoking habit? if going cold turkey just isn’t cutting it, it’s time to get creative.

First, talk with your doctor about quitting. ask if medicine or nicotine replacement therapy is right for you. then try one or more of these strategies to boost your chances of success. Great idea #1: exercise. in a study reported in Psychopharmacology, a single session of exercise reduced the desire to smoke in smokers. imaging scans showed that areas of the brain that are normally activated when a smoker looks at a picture of a cigarette were quiet and calm following exercise. Walking, cycling, or another regular physical activity can also help prevent weight gain and reduce the stress associated with quitting. Great idea #2: Get a new hobby. the physical addiction to nicotine is a big hurdle to overcome, but the mental part of the addiction may be more difficult. Changing your routine and developing new interests can help you stop smoking for the long term. Whether you take up crossword puzzles, learn a new craft, or start taking walks after dinner, new activities and routines can take your focus off the urge to smoke. Great idea #3: Guard against sneaky rationalizations. thoughts like “i’m having a rough day, so i’ll have just one cigarette” or “this is too hard, and i’ll never stick with it” can tempt you to give in to cravings. Watch out for these thoughts and write them down. When one of these thoughts appears,

recognize it and let it go. it also helps to have a plan ready to distract yourself. For instance, choose to have a healthy snack, take a walk, or do housework until the craving subsides. Great idea #4: Phone it in. telephone counseling doubles the success rate of quitting. it can be more convenient than attending a support program in person. you can talk with a trained smoking-cessation counselor through the government’s quitline, 1-800-QUIT-NOW, or the american lung association’s lung Helpline, 1-800-LUNGUSA. Great idea #5: text your way to smoke-free living. a study reported in The Lancet found that when people trying to quit smoking received regular, encouraging text messages on their mobile phones, success rates doubled. use texting to stay in touch with a friend who is also quitting. or ask your friends and family to text you supportive messages to help you through rough days. Great idea #6: Go online. Get help in the privacy of your home with Web-based smoking-cessation resources. Good options are:■ the american lung association’s Freedom From smoking online program (www.ffsonline.org)■ smokefree.gov’s step-by-step Quit Guide (www.smokefree.gov)

More free resources and tools to help you quit smoking are available by calling 1-877-llumC-4u.

thinking outside of the Box: Creative Ways to Quit Smoking

they’re the building blocks of a healthy lifestyle. and together, they may slash diabetes risk by 80 percent.

in a new study in The Annals of Internal Medicine, people with the lowest odds of developing the disease:■ ate a healthy diet low in saturated and trans fats■ maintained a normal weight■ never smoked, or quit more than 10 years ago■ avoided alcohol■ exercised at least 20 minutes three times per week

you can add each habit to your life one at a time and still see benefits. each individual factor reduced diabetes risk by at least 31 percent.

our diabetes treatment center can provide resources on diabetes self-management. call 1-877-llumC-4u. also, check out our podcasts on diabetes care. visit our Health library at www.lomalindahealth.org.

add up Healthy Habits to prevent diabetes

HealtHy mind

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no magic spell can prevent the devastating effects of alzheimer’s disease on memory and cognition. But

there’s positive news: research is shedding light on ways to cut risk, and treatments can make life easier and more comfortable after a diagnosis. Preventing Dementiasome risk factors for alzheimer’s disease can’t be controlled, such as age. But there are ways to reduce your odds of developing the condition. the latest findings show you can reduce risk by:■ Not smoking. People who light up in midlife have more than double the chances of developing dementia, including alzheimer’s disease, later in life.■ Controlling your cholesterol. a high level of ldl, or “bad,” cholesterol may harm your brain as well as your heart. and an Hdl, or “good,” cholesterol level of 55 mg/dl or higher may protect you from alzheimer’s disease. . Delaying Its Progressas alzheimer’s disease progresses, changes to the brain cause symptoms such as memory loss, changes in mood, and trouble sleeping. there’s no way to halt or reverse these alterations. But the newest therapies for alzheimer’s disease help by:■ Slowing the disease’s progress. Five drugs reduce or stabilize symptoms such as memory loss, confusion, and problems with reasoning to a limited degree. they work by altering different chemicals in your brain, and each has different benefits and risks. your doctor will usually suggest trying low doses and assessing their effects, potentially adding higher doses or other drugs later on.■ Managing behavior. sometimes, changing the environment can help ease symptoms like irritability and anger. other times, medications to treat anxiety, stress, or depression can help, but these, too, can have risks, such as sedation or falls.■ Improving sleep. Better sleep habits, such as maintaining a regular schedule and cutting back on tv, usually help, as does getting regular exercise. if not, doctors may turn to sleep-inducing medications.

To find out more information on our memory center, please call the Loma Linda University Health Department of Neurology at 877-llumC-4u.

THE 7-TIME EMMY AWARD WINNING TV SERIES

Stories of hope and courage at Loma Linda

Season 4 premieres Monday, October 29

mondays at 7:00 pm

lomalinda360.com

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new Hope for Preventing and managing Alzheimer’s Disease

HealtHy Holidays

start some Healthful Holiday Traditions

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the month of december can produce extra stress, a breakdown in healthy eating habits, even depression.

But you and your family can adopt some new traditions that may help relieve the season’s stress and make your holidays healthy and happy. Your Physical HealthWhen the holidays become more than you bargained for, your physical health can be compromised because you may put aside healthy habits. Here are some tips on maintaining your health during the holiday season:■ don’t do too much. Give yourself some time to relax.■ share the workload. let everyone play an active role; make the holidays a family affair so that you’re not burdened with all the work.■ establish priorities. you can’t do everything; say no to some demands on your time.■ simplify your life. Be less elaborate this year. Your Emotional HealthHere are some ways to create new holiday traditions that will help level your emotions:■ don’t be afraid to scale down gift giving. you’ll probably receive a lot of support.

■ if your annual party is too much to handle, postpone it until after the holidays when you have more time to prepare. ■ if you are unable to be with your family, get out around people. Plan to be with friends or volunteer to help others who may also be separated from their families. Happy and Healthy KidsHere are some ways to make the holidays special for your children:■ spend more time with your kids. entertain less and attend fewer parties that exclude children.■ include your kids in all preparations. let your children help you decorate and bake, even if it means your creations aren’t perfect.■ teach children the meaning of giving. adopt a needy family and have your youngsters help you prepare a meal for them. suggest that your children buy a gift for an underprivileged child with their own money. or ask them to donate one of their own gifts to a less fortunate child.

Start the holidays right with some great online tools to help you get fit! Our Health Library has a Calorie Burn Rate Calculator, Target Heart Rate Calculator, and more. Visit www.lomalindahealth.org.

enjoy

the music of a variety of local musicians

be inspired by the message of Saul Barcelo

give back to your community through a food drive. During this season of giving we ask that you please bring non-perishable food item(s) for local food banks.

You’re Invited to

ThankSharingSaturday, November 10 • 7:30 pm • 1-877-LLUMC-4UUniversity Church • 11125 Campus Street • Loma Linda, CA

FREE concert & food drive - open to the community

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HealtHy Holidays

Healthy Pumpkin Pie Whether you’re preparing dessert for a holiday feast or a special treat for a weekend dinner, a pie is sure to please family and friends. trouble is, traditional piecrusts that are made with lard, shortening, or butter are high in calories and fat (including saturated fat, trans fat, or both). the good news? you can prepare tasty and healthy crusts using a small amount of vegetable oil, as this recipe demonstrates. Crust1 cup quick-cooking oats¼ cup whole wheat flour¼ cup ground almonds2 tbsp. brown sugar¼ tsp. salt3 tbsp. vegetable oil

(such as canola)1 tbsp. water Filling¼ cup brown sugar, packed½ tsp. ground cinnamon¼ tsp. ground nutmeg¼ tsp. salt1 egg, beaten4 tsp. vanilla1 cup canned pumpkin²⁄₃ cup evaporated skim milk Preheat oven to 425 degrees. to prepare crust, mix oats, flour, almonds, sugar, and salt in a small mixing bowl. Blend oil and water in a measuring cup with a fork or small wire whisk until emulsified. add oil mixture to dry ingredients and mix well. Press into a 9-inch pie pan and bake for eight to 10 minutes, or until light brown. turn oven to 350 degrees. to prepare filling, mix sugar, cinnamon, nutmeg, and salt in a bowl. add egg and vanilla, and mix to blend. add pumpkin and milk; stir to combine. Pour filling into prepared pie shell and bake 45 minutes or until knife inserted near center comes out clean. serves nine. Per SERVING: Calories 169, Fat 7 g, Calories from fat 37%, Cholesterol 24 mg, Sodium 207 mg, Carbohydrates 22 g

’tis the season for Safetythe holidays are full of joy and excitement, especially for

children. But every year around 50,000 children go to the emergency department (ed) between the two days before Christmas and the two days after Christmas. this winter, follow these tips from the american academy of Pediatrics to help keep your kids out of the ed. Holiday HazardsPrevention can help keep your holidays running smoothly and safely:■ if you have young children, don’t use any ornaments that are sharp or breakable or have small removable parts.■ after you open presents, remove wrapping paper, ribbons, and other choking hazards. don’t burn them in the fireplace.■ Keep toys with button batteries away from small children. these batteries can be deadly if swallowed. Winter Weather Woesas temperatures fall, keep these tips in mind for outdoor play.■ Keep kids warm and dry by dressing them in several thin layers. don’t forget insulated boots, gloves or mittens, and a hat.■ to prevent hypothermia and frostbite, set a time limit for how long kids can play outside. Have them come indoors every now and then to warm up.■ supervise young kids when they are sledding, skiing, or snowboarding and make sure they wear the right protective gear.

More safety tips are available at safekidsinlandempire.org.

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keep sadness in check this WinterWintertime can wear down even the hardiest folks. there are steps you can try to lift your spirits:■ Keep on the sunny side. a specific type of depression—seasonal affective disorder—may actually stem from too little sunshine. even if you’re not clinically depressed, you might feel blue during these darker months. step outside for about an hour around noon—it may help. increase your indoor light with lamps and sheer curtains, and trim shrubs and trees so that they don’t block windows.■ make a move. exercise can boost your mood, relieve depression, and decrease anxiety. dress appropriately for cold-weather workouts—wear gloves, water-resistant shoes, and layers of clothing. or opt for indoor exercise. Walk around your local mall or dance at home to upbeat music.■ stay in touch. call family members and friends to set up plans, volunteer in your community, or join a social group.

if you or someone you know is experiencing any of the above symptoms, the Behavioral Health clinic at loma linda university Behavioral Health institute offers services that can help based on a sliding scale. for a free assessment, please call 1-877-llumC-4u.

it’s supposed to be the most wonderful time of the year. But if you’re feeling

cranky, fatigued, or unfocused from lack of sleep, the bustle and fun of the holidays can be exhausting rather than exhilarating. and the health effects of regularly being short on shut-eye are far more serious than mere drowsiness. Chronic sleep deprivation has been linked to an increased risk for type 2 diabetes, obesity, heart disease, kidney disease, stroke, cancer, and depression. you might think your brain and body simply shut down each night. However, while you’re unconscious, you’re doing more than dreaming. your body is producing hormones, healing damaged blood vessels, and forming new brain pathways that help you learn and remember. most healthy adults need about seven to eight hours of sleep each night to accomplish these tasks. Get less, and the effects add up quickly. after several nights of skipping just an hour or two, you’ll function as poorly as if you haven’t gotten a wink for days. adequate sleep can almost immediately make it easier to eat a healthy diet, drive without having an accident, and increase your productivity at work and school. even during the

busy holiday season, you can try these tips to catch up on your z’s.■ Keep the same sleep schedule during the week and on weekends. naps can offer a quick boost if you need them, but don’t take them after 3 p.m. or you’ll disrupt that night’s rest.■ use the hour before bedtime to unwind. don’t exercise later than two to three hours before bedtime, and avoid bright lights, including tv screens.■ Keep your bedroom quiet, dark, and on the cool side.

If you are having sleep troubles, contact the Loma Linda University Health Sleep Disorders Center at 1-877-llumC-4u.

For Healthier Holidays, Don’t Skimp on Sleep

HealtHy Holidays

W’ Y P

D’ D Time is running out to receive a charitable tax deduction before the year ends.

Did you know that you can make a gift of cash or appreciated property before Monday, December 31 and enjoy a charitable tax deduction and valuable tax savings on this year’s tax return? Your gift can even provide you with income for the rest of your life!

For more information, call 909-558-4553, email legacy@llu.edu or visit llulegacy.org

lupus and rheumatic support GroupThird Thursday of each month, 5 to 6 p.m.Education and support. mended HeartsFourth Friday of each month, 3 to 4:30 p.m.For all heart patients and their families. Call for more details. stroke and Brain injury spousal/partner support Group First Tuesday of each month, 4 to 5 p.m.Support for spouses whose partner experienced a stroke or acquired a traumatic brain injury.

stroke support Group Fourth Wednesday of each month, 3 to 4:30 p.m. Stroke survivors, their families, and caregivers receive information on a variety of topics. Patients can share ways of dealing with challenges.

Women's Cancer support Group Tuesdays6 to 8 p.m. Educational and supportive group for women with cancer. All ages and all cancer types/diagnosis are welcome.

Classes/programs Birth and Beyond education Classes•Preparing for Childbirth•Moms Joining Moms•Family Yoga•Mothers’ Breastfeeding Circle• It’s Time to Eat Call for details and to register. Cancer Wellness series Informational and educational meetings designed to assist patients, caregivers, and family members during cancer treatment.

classes & programs NoV/DeC 2012

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

Cardiac rehab, pulmonary rehab and smoking Cessation program Covered by most insurances. Call for more information. Dental implant study Qualified individuals receive fee reductions. Call for more information. Drayson Center Wellness Clinic, The full plate DietLose weight with the healthiest diet on the planet! Call for more information and to register. free metabolic and Bariatric surgery program Weight loss seminarMonthly, 6 to 7 p.m. Call for details and to register. Headache ClinicDepartment of NeurologyTreatment of headaches, including migraines, oral and facial pain, and much more. Nutrition Talk Cancer CenterSecond Thursday of each month, 10 a.m. and 5 p.m.Provides information for cancer patients and interested parties on the role of nutrition in risk reduction, healthy foods, managing weight, and other aspects. prenatal ClassSecond Monday of each month,5:30 to 7 p.m.English and Spanish classesproviding information for a safe and healthy pregnancy. sickle Cell education series Adult Group meetingSecond Thursday of the month6:30 to 8:30 p.m.

The power of Choice for Health, Well-being, and longevity8 a.m. to 5 p.m.Learn how choices play a role in health.

Walnuts and Healthy Aging study Open to men and women ages 65 to 75 years old. Call for more details.

Winning with DiabetesA series of five sessions on types, causes, and self-management. Morning, afternoon, and evening classes are offered. Spanish classes available.

Behavioral medicine Center programs Balance program A group program designed to address the issues of depression and anxiety along with overeating. Care partner support GroupEvery Monday (except holidays) 3:30 to 5 p.m. Compassionate, dignified, and supportive environment for individuals who provide caregiving to loved ones with dementia. 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 the individual can reclaim their life through hope, healing, and serenity.

Center for Health promotion Comprehensive Wellness evaluations By appointment only. An in-depth evaluation of your health and wellness is provided followed by targeted interventions. Weight orientationTuesdays from 3:30 to 4:30 p.m.Call for dates.

special events ThanksharingSaturday, November 10, 7:30 p.m. speaking of Women's Health Friday, November 16

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. Divorce recovery Group Wednesdays, 7 to 9:30 p.m. Supporting separated and divorced people in moving from brokenness to wholeness. Please call to register. Head injury and Trauma spinal support Group Fourth Monday of each month, 6 to 7:30 p.m.Survivors or family members welcome; call for more details. Heart Transplant Adult support Group Third Sunday of each month, 2 to 4 p.m.Excellent exchange of current and future information for pre-transplant, post-transplant, and assist device patients and their family.

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.

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A Healthy Tomorrow is published by loma linda university Health system to provide general health information. it is not intended to provide personal medical advice, which should be obtained directly from a physician. © 2012. all rights reserved. Printed in the u.s.a.

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a healthy tomorrow

do you need these Heart and vascular Tests?

a heart attack or stroke strikes one american every 25 seconds. all too

often, these dramatic events are the first sign of heart trouble or vascular disease. the good news? technology may allow doctors to better estimate your risk when it comes to heart and vascular health. if you’re at high risk for heart and vascular disease, or if you have symptoms such as shortness of breath or chest pain, your doctor may recommend one or more of these tests. the results could point to a plan to protect your heart as well as your brain. The test: electrocardiogram (ECG)What it does: records your heart’s electrical impulsesWhat it finds: heart attacks, irregular heartbeats such as atrial fibrillation—a leading cause of strokes—and disorders that are not associated with heart conditions may also cause changes in the eCG.What to expect: While you are lying down, your doctor attaches electrodes to your arms, legs, and chest. your heart’s electrical activity is then recorded and printed out as wavy lines on paper.Your doctor may recommend one if: you have chest pain or an irregular heartbeat

The test: cardiac computed tomography (CT)What it does: uses X-rays to take detailed pictures of your heart and blood vesselsWhat it finds: narrowed arteries, heart and blood vessel defects, and tumors. a specific type of Ct scan called a coronary calcium scan detects the buildup of calcium in your arteries, an early sign of heart disease.What to expect: your doctor may first inject you with a dye. then, you’ll lie on your back on a table that slides inside the narrow, circular tube of the scanner.Your doctor may recommend one if: you have symptoms of a problem in your heart or the blood vessels surrounding it. some doctors use a coronary calcium scan to determine if people at moderate risk need treatment to help prevent a heart attack. The test: cardiac echocardiogram (Echo)What it does: an echocardiogram is a noninvasive (the skin is not pierced) procedure used to assess the heart’s function and structures.What it finds: an echocardiogram may also be simply performed to assess the heart’s overall function and general structure.What to expect: during the procedure, a transducer (like a microphone) sends out ultrasonic sound waves at a

frequency too high to be heard. When the transducer is placed on the chest at certain locations and angles, the ultrasonic sound waves move through the skin and other body tissues to the heart tissues, where the waves bounce or "echo" off of the heart structures. these sound waves are sent to a computer that can create moving images of the heart walls and valves.

The test: carotid ultrasound vascular testWhat it does: uses sound waves to create a picture of the arteries carrying blood to your brainWhat it finds: carotid artery disease, when plaque builds up in these blood vesselsWhat to expect: after you lie on your back, your doctor or a technician will put gel on your neck. He or she then moves a handheld device called a transducer over your neck where your carotid arteries are located. a computer reads the ultrasound waves to create an image.Your doctor may recommend one if: he or she hears a sound through the stethoscope that indicates blockages in your carotid arteries or if you’ve had a stroke.

For more information on heart screenings call our LLU International Heart Institute at 1-877-llumC-4u.