H E A L T H I N F O R M A T I O N P R E S E N T E D A S I F Y O U R L I F E D E P E N D E D O N I T

A Publication Of The Wellness

Council Of America

H E A L T H I N F O R M A T I O N P R E S E N T E D A S I F Y O U R L I F E D E P E N D E D O N I T

Gastroesophageal reflux disease, or GERD, occurs when the lower esophageal sphincter (LES) does not close properly and stomach contents leak back, or reflux, into the esophagus. The LES is a ring of muscle at the bottom of the esophagus that acts like a valve between the esophagus and stomach. The esophagus carries food from the mouth to the stomach.

When refluxed stomach acid touches the lining of the esophagus, it causes a burning sensation in the chest or throat called heartburn. The fluid may even be tasted in the back of the mouth, and this is called acid indigestion. Occasional heartburn is common but does not necessarily mean one has GERD. Heartburn that occurs more than twice a week may be considered GERD, and it can eventually lead to more serious health problems.

Anyone, including infants, children, and pregnant women, can have GERD.

What Are The Symptoms Of GERD?

The main symptoms are persistent heartburn and acid regurgitation. Some people have GERD without heartburn. Instead, they experience pain in the chest, hoarseness in the morning, or trouble swallowing. You may feel like you have food stuck in your throat or like you are choking or your throat is tight. GERD can also cause a dry cough and bad breath.

What Causes GERD?

No one knows why people get GERD. A hiatal hernia may contribute. A hiatal hernia occurs when the upper

part of the stomach is above the diaphragm, the muscle wall that separates the stomach from the chest. The diaphragm helps the LES keep acid from coming up into the esophagus. When a hiatal hernia is present, it is easier for the acid to come up. In this way, a hiatal hernia can cause reflux. A hiatal hernia can happen in people of any age; many otherwise healthy people over 50 have a small one.

How Is GERD Treated?

If you have had heartburn or any of the other symptoms for a while, you should see your doctor. You may want to visit an internist, a doctor who specializes in internal medicine, or a gastroenterologist, a doctor who treats diseases of the stomach and intestines. Depending on how severe your GERD is, treatment may involve making lifestyle changes, taking medications or having surgery.

What Are The Long-Term Complications Of GERD?

Sometimes GERD can cause serious complications. Inflammation of the esophagus from stomach acid causes bleeding or ulcers. In addition, scars from tissue damage can narrow the esophagus and make swallowing difficult. Some people develop Barrett’s esophagus, where cells in the esophageal lining take on an abnormal shape and color, which over time can lead to cancer.

Also, studies have shown that asthma, chronic cough, and pulmonary fibrosis may be aggravated or even caused by GERD.

Source: http://digestive.niddk.nih.gov/ddiseases/pubs/gerd/index.htm Source: http://digestive.niddk.nih.gov/ddiseases/pubs/gerd/index.htm

GotLifestyle ChangesMany times, GERD can be managed through simple and straightforward lifestyle modifications. Here are the most common lifestyle suggestions for addressing GERD:

»» If»you»smoke,»stop.

»» Do»not»drink»alcohol.

»» Lose»weight»if»needed.

»» Eat»small»meals.

»» Wear»loose-fitting»clothes.

»» Avoid»lying»down»for»3»hours»after»a»meal.

»» Raise»the»head»of»your»bed»6»to»8»inches»by»putting»blocks»of»wood»under»the»bedposts—just»using»extra»pillows»will»not»help.

health | self-care | work & family | lifestyle | exercise

Healthy Recipe...................... 2

Physical Activity .................. 3

9 Easy Ways To Reduce Fatigue ....................................4-5

Healthy Lifestyles .............. 6

Self-Care ..................................... 7

VOL. 12 | NO. 6 AUGUST 2010

A H E A L T H Y R E C I P E B Y R I C H A R D C O L L I N S , M D

CASHEW CHICKEN SALAD

PreparationIn a medium bowl, combine chicken, celery, onion, and cashews. In a small bowl, add the Herb Blend, mayonnaise, and sour cream. Add to the chicken mixture and mix well. Let cool in the refrigerator for 30 minutes to allow flavors to develop. Serve over a bed of greens garnished with the tomato and avocado.

about Richard Collins md Dr. Richard Collins, a leading

authority and speaker on the prevention and reversal of heart disease, emphasizes the connection between eating well and living long. His delicious low-fat recipes have been shared with millions through his cookbook, videos, and his nationally-renowned cooking seminars. For more information, visit Dr. Collins’ website at www.thecookingcardiologist.com.

Ingredientsfresh spring garden greensskinless roasted chicken,white meat, choppedcelery, finely choppedcashew piecesfat-free sour creamfat-free mayonnaiseUniversal Herb Blend (see sidebar)green onionstomato, quarteredfresh avocado

Measure2 cups

1 ½ cup

½ cup¼ cup¼ cup2 tsp2 tsp

21

1/4

Nutritional AnalysisCalories 367, Fat 16g (Sat. 3g), Cholesterol 92mg, Sodium 203mg, Protein 38g, Carbohydrate 19g, Dietary Fiber 14g, Sugars 5g

Measure Ingredients2Tbsp driedrosemary

2Tbsp driedsavory

2Tbsp garlicpowder

2Tbsp driedparsley

2Tbsp driedchives

4tsp onionpowder

4tsp driedoregano

Blend all ingredients. Store in an airtight container, away from light and heat. Makes about ¾ cup.

U N I V E R S A L

HERBBlendOr NOT

ToWork

Out

Chicken Salad

HEALTHY RECIPE

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To Work OutOr NOT

ToWork

Out

TipsForSelectingAHealthClubThat’sRightForYou

The world of fitness centers is extremely diverse. From the services they provide to the prices they charge, no two clubs are alike. Fortunately, the process for choosing a club is relatively straightforward—get all the facts and join the club that’s right for you. Here are some tips for making the right health club decision.

KeepItCloseToHome. On average, people stick with an exercise program for 12 weeks and work out regularly only if the club is within 12 minutes of their home or work. It takes endurance to beat the 12-week phenomenon, but just a bit of foresight to avoid the 12-minute mistake.

AmbienceIsEverything. It’s important to find a club in which you feel comfortable. Spandex or sweat pants, crowded or isolated, just decide what’s right for you.

ThePriceIsRight. When it comes to price, there are several important issues. Here’s what you should know:

Don’tBeBoundBy“LimitedTime”SpecialOffers— the club will usually extend or even disregard the limited time portion of the deal. Also, special offers are rarely that special—there’s almost always another pitch right around the corner.

Don’tAllowTheClubToAutomaticallyDebitYour Account—paying by check or credit card provides extra security.

GetACopyOfTheContractAndTakeItHomeAnd ReadIt—refuse to sign anything until you’ve had a chance to thoroughly read the contract, and if they won’t let you take it home, bag ’em!

TryItBeforeYouBuyIt—most clubs will let you work out once or twice without paying. When you try out a club, be sure to use it at the time you think you’ll usually be exercising. This will allow you to see how large a crowd you’re in for.

In the end, the decision is only one of many on the road to getting fit. But it is, without question, an important factor of whether you’ll stick with your plan. Don’t rush to make this decision—the right club is out there.

Every Little BitCounts Believe it or not, getting fit doesn’t take place in the gym exclusively. In fact, you may already be off to a good start and not even realize it. Below is the number of calories the average person burns in 30 minutes of various activities.

THE ACTIVITY: CALORIES WE BURN:

Gardening 179

Golf 161

House Cleaning 89

Playing with the Kids 143

Walking 125

Mowing the Lawn 198

Shoveling Snow 216

Playing Softball 180

T’ai Chi 144

Tennis 252

Recreational Swimming 216

Rollerblading 252

Basketball 286

Chicken Salad

PHYSICAL ACTIVITY

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{ yawn }

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Schedule It. To help ensure sound sleep, establish a consistent bedtime routine like a hot bath or shower, music, or perhaps a warm decaffeinated drink—anything to help you relax. Also, it’s important to remember not to get too much sleep—that, too, can leave you feeling fatigued.

Don’t Let The Sun Go Down On Your Anger. Keeping negative emotions like stress inside will wear you down, so vent! Sharing the day’s concerns and frustrations can lighten your load and even help you sleep better. And, to help alleviate the occurrence of negative emotions, use your free time in restful and enjoyable ways.

Exercise During The Day. When it comes to physical activity, the trick is to do something you enjoy. It’s equally important to set reasonable goals—you don’t have to get in shape overnight.

Shed Some Baggage. It’s not hard to figure out— excess weight requires more energy to carry. If you’re carrying a few extra pounds, lose the weight slowly with better nutrition and some exercise.

Skip The Nightcaps. If you can’t or don’t want to stop, then try cutting back—especially before bedtime. Contrary to popular belief, a “nightcap” does not lead to a restful night’s sleep. Caffeine should also be avoided for four hours before going to bed. And cigarettes…well, they’re never advisable.

Eat A Balanced Diet. A well balanced diet helps to fight fatigue. Just remember that you don’t have to make HUGE sacrifices here, at least not initially. For now, while it’s never a good idea to go to bed hungry, you can cut out large or spicy meals late in the evening and try to eat a bit healthier throughout the day.

Get Regular Check-Ups. Conditions like high blood pressure drain much of our bodies’ natural resources, robbing energy in an attempt to combat disease. For this reason our bodies are forced to run less efficiently. The important thing here is to get regular check-ups and stick with your physician’s treatment plan.

Review Your Medications. Periodically review your medications with your physician. While some medications can interfere with your sleep patterns, alternatives are generally available.

Get Help! If your fatigue persists and you feel powerless to overcome it, don’t be too proud to ask for help— there’s nothing wrong with seeking professional treatment for fatigue.

Ways To Reduce Fatigue

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If you are like most Americans, you have at one time or another been faced with the decision as to whether you should seek medical care for you or a loved one. Sometimes this decision can be a difficult one to reach, but whether you choose home treatment or decide to get professional medical help, the process is the same. Use this simple three-step process to determine whether or not you need to see a professional.

1:CollectCollectAsMuchInformationAsYouCanAboutTheInjuryOrIllnessFacingYou.

• How long have you had the problem?

• How much pain are you in?

• How did it happen?

• Has it happened before?

• What did you do then?

• Did it work?

Do you have any books or brochures that tell you about possible treatments? Accurate and complete information about your injury or illness is necessary to develop a treatment plan that is safe and effective. These are the same questions your healthcare professional might ask you, so it’s important to know the answers. Your treatment is often based on what you can tell the doctor about your condition.

2:CreateCreateATreatmentPlan. You might be comfortable using home treatment such as ice packs for a sprain or strain and warm salt water for a sore throat. You might even want to get a “second opinion” by calling your doctor, nurse, or medical-help line and letting them know what you plan to do. If you decide to make a trip to see your healthcare professional, make sure you take an active role in developing the treatment plan.

3:ComplyComplyWithTheTreatmentPlanAndSeeIfTheIllnessOrInjuryGetsBetter. “Watching and waiting” is sometimes the best medicine. Whether following a treatment plan developed with the help of a medical professional or one you created alone, you are responsible for sticking to the plan and monitoring the condition for improvement.

To See Or NOT

ToSee

AHealthcareProfessional

DECISIONS, DECISIONS…

Top Ten Home Treatment ListWith the help of sound self-care information you may often safely and effectively treat these basic health concerns at home:

1.ColdsandFlu

2.Backache

3.SprainsandStrains

4.CutsandBruises

5.Headache

6.Constipation

7.Allergies

8.Heartburn

9.Fever

10.Cough

To help you develop a home treatment plan, consult medically sound self-care books, and people. Order brochures from government agencies or through your local affiliates of health-serving organizations such as the American Lung Association or the American Red Cross. A number of health-related websites can help you make health decisions too.

HEALTHY LIfESTYLES

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AHealthcareProfessional

Quick TipsWhen Getting Medical TestsDoctors order blood tests, x-rays, and other tests to help diagnose medical problems. Perhaps you do not know why you need a particular test or you don’t understand how it will help you. Here are some questions to ask:

How Is The Test Done?

• What kind of information will the test provide?

• Is this test the only way to find out that information?

• What are the benefits and risks of having this test?

• How accurate is the test?

• What do I need to do to prepare for the test? (What you do or don’t do may affect the accuracy of the test results.)

• Will the test be uncomfortable?

• How long will it take to get the results, and how will I get them?

• What’s the next step after the test?

• One study found that anywhere from 10 percent to 30 percent of Pap smear test results that were called “normal” were not. Errors such as this can lead to a wrong or delayed diagnosis. You want your tests to be done the right way, and you want accurate results.

What Can You Do?• For tests your doctor sends to a lab, ask which lab he or she uses, and why. You may want to know that the doctor chooses a certain lab because he or she has business ties to it. Or, the health plan may require that the tests go there.

• Check to see that the lab is accredited by a group such as the College of American Pathologists (800-323-4040) or the Joint Commission on Accreditation of Healthcare Organizations (telephone, 630-792-5800; Web site, http://www.jcaho.org).

• If you need a mammogram, make sure the facility is approved by the Food and Drug Administration. You can find out by checking the certificate in the facility. Or, call 800-4-CANCER 9:00 a.m.-4:30 p.m. EST to find out the names and locations of certified facilities near you.

What About The Test Results?• Do not assume that no news is good news. If you do not hear from your doctor, call to get your test results.

• If you and your doctor think the test results may not be right, have the test done again.

• Remember, quality matters, especially when it comes to your health. For more information on health care quality and materials to help you make health care decisions, visit http:// www.ahrq.gov/consumer/qualcare.html.

Source: Quick Tips—When Getting Medical Tests. AHRQ Publication No. 01-0040b, May 2002. Agency for Healthcare Research and Quality, Rockville, MD. http://www.ahrq.gov/consumer/quicktips/tiptests.htm

What’s Up, Doc?

Research has shown that patients who have good relationships with their doctors tend to be more satisfied with their care—and to have better results. Here are some tips to help you and your doctor become partners in improving your health care.

Give Information. Don’t Wait To Be Asked!

�You know important things about your symptoms and your health history. Tell your doctor what you think he or she needs to know.

�It is important to tell your doctor personal information—even if it makes you feel embarrassed or uncomfortable.

�Bring a “health history” list with you, and keep it up to date. You might want to make a copy of the form for each member of your family.

�Always bring any medicines you are taking, or a list of those medicines (include when and how often you take them) and what strength. Talk about any allergies or reactions you have had to your medicines.

�Tell your doctor about any herbal products you use or alternative medicines or treatments you receive.

�Bring other medical information, such as x-ray films, test results, and medical records

SELf-CARE

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A Publication Of The Wellness

Council Of America

Information is reviewed by a prestigious Medical Advisory Board comprised of physicians and healthcare professionals and is intended to help you make smart health decisions for yourself and your family. Although editorial content is based on sound medical information, we ask that you consult a healthcare professional for all matters of concern. We also encourage you to keep your copies to build a handy home-medical reference or recycle issues to friends and family. ©2010 Wellness Council of America, 9802 Nicholas Street, Suite 315, Omaha, NE 68114; phone 402.827.3590; fax 402.827.3594; visit our Web site at www.welcoa.org. All rights reserved. ISSN 1549-9367 Executive Editor: David Hunnicutt, PhD; Vice President of Operations: Brittanie Leffelman; Director of Marketing: William M. Kizer, Jr.; Creative Project Manager: Graden Hudson; Design Consultant: Brad Norr. Information may not be reproduced, copied, cited, or circulated in any printed or electronic form without written permission from the publisher.

I N T E R A C T I V E M I N D S

MeaningAnd PurposeAt some level you know how you feel physically is affected by how you feel mentally. You also know you have a need to be of use to others, and you are more than just an employee. Your life has meaning and purpose. This meaning and purpose might be expressed in traditional religious practice, a commitment to a social cause, a commitment to family and friends, or some other concept or issue that is larger than your day-to-day existence. Meaning and purpose can be a large part of your life, or it might have been pushed to the background of your current experiences.

Impact Of Meaning And Purpose On HealthIndividuals who have a strong sense of meaning and purpose generally have better health, recover quicker from illnesses, and typically live longer. How could this be true? Some of the health results are common sense; those in traditional religious groups and attending regularly, have well developed support systems through church. These support systems are very valuable in crises, and provide consistent support for the individual. But, that does not capture all the positive effects of having a life filled with meaning and purpose. If you have a strong sense of meaning and purpose, you have energy and passion to deal with life’s challenges and are more resilient when faced with problems. Your overall sense of well-being is improved and you become more optimistic about your future. In essence, with a strong sense of meaning and purpose, regardless of what happens, your life makes sense, and you have strategies and the strength to recover from setbacks.

By David Gobble, PhD

Developing A Deeper Sense Of Meaning And Purpose

1. Find something that you can commit time to that requires helping others

2. Develop a quiet routine that requires at least 30 minutes per day of reduced stimulation

3. Attempt to frame events that occur during the day so they are viewed as opportunities for your learning and growth

4. If you currently participate in a traditional religious activity, make sure that it is a regular part of your lifestyle

5. Learn to accept the differences in people and reduce the amount of judgments you make

6. Be open to continued learning about life’s larger meanings

7. Consider adding a meditation or deep breathing practice to your daily routine

8. Expand your opportunity to be of service by volunteering for a different community or social service agency

9. Think about how your work supports the good work you company does in the community

10. Remember, doing good for others is good for your health!

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