If you are hoping to enter old age with grace and ease, a lifetime of healthy habits for your bones is crucial. Weak bones often result in painful fractures, along with disruptive medical needs and hefty hospital bills. Prevent a future riddled with breaks and fragility by making bone health a priority today.

Getting the Right Nutrients

Make sure you are getting plenty of calcium and vitamin D in your diet every day. Although the most widespread advice for building healthy bones is to drink milk, the calcium source most doctors recommend is actually dark leafy greens, such as spinach, kale, or romaine lettuce. Dark green vegetables also provide a substantial amount of potassium and vitamin K. Add a salad to at least one meal a day, or try making a green smoothie for breakfast.

To up your daily vitamin D intake, add a multivitamin to your daily routine or head out into the sun regularly. Remember, it doesn't take much sunlight to get your fill of vitamin D, and prolonged exposure without the protection of sunscreen can leave lasting damages to your skin.

Diets that include too much sugar, excessive dairy, or an insubstantial calorie intake can make your bones weak and brittle.

Maintain an Active Lifestyle

No matter how old you are, your body needs movement to continue functioning smoothly. Aim for several sessions of both cardio and strength-training exercises a week. Putting regular pressure on your bones will strengthen them. If you have already been diagnosed with osteoporosis, exercise carefully with supervision. Weight lifting or extreme stress on the body could cause breaks.

Westside is offering a free Orthopedic and Spine Symposium on January 31 at 5:30pm at the Westside Regional Medical Center.  To register or learn more, call 1-800-618-2631.  To learn about restoring bone health as you age or after an injury, visit the orthopedics department at Westside Regional Medical Center. You can also call our free Consult-A-Nurse® service at 1-800-618-2631 any time with questions. We will provide you with a physician referral if necessary.

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Successfully managing diabetes with your diet usually requires strict observations and limits to carbohydrate consumption. Because carbs can be found in a large percentage of foods, it would be difficult to cut them out of your diet completely. Many high-carb foods are healthy, but they will still raise your blood glucose levels. It is crucial for diabetics to only enjoy carbohydrates in moderation.

Three Types of Carbohydrates

According to the American Diabetes Association (ADA), there are three different types of carbohydrates:

• Starches
• Fiber
• Sugars

Some types of healthier than others, but all will raise your glucose level. Starchy foods include many vegetables, such as potatoes, corn, and peas. Beans, lentils, and grains are also filled with starch.

The ADA recommends that all adults, including diabetics, get 25 to 30 grams of fiber today. A large portion of your daily carbohydrate quota should be fiber, which can be found in legumes, beans, whole grains, dark leafy greens, nuts, apples, or berries.

When you think of sugar, your mind might automatically conjure up images of candies, cakes, or pastries – but sugars can also be naturally found in fruits or dairy products. Simple sugars added to processed foods should be avoided as much as possible.

Carbohydrate Counting

Determining the right amount of carbs to allow a day is not an exact science. The number will vary, depending on your activity level and what medications your doctor has prescribed to help manage your diabetes. Most diabetic patients should aim for meals containing 45 to 60 grams of carbohydrates each. To find the right number for you, consult your doctor. When meal planning, try to get most of your carb count from complex carbohydrates, instead of the simple carbs found in many processed foods.

Following a healthy diet while managing diabetes can be difficult. If you have any questions, the staff at Westside Medical Center can help. Just call our free Consult-A-Nurse® service at 1-800-618-2631. We can also provide a physician referral.

Westside Regional also hosts a diabetes support group for adults and families. View our calendar for more information.

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An electrocardiogram, also known simply as an EKG, is a test that measures and records electrical activity in your heart. According to the National Heart Lung and Blood Institute (NHLBI), it is commonly used to identify heart problems with symptoms such as chest pain, rapid or uneven heartbeats, breathing problems, or unusual heart sounds.

How It Works

Every time your heart beats, an electrical signal pulses through it. This exam senses and records the strength and frequency of these electric pulses, using these signals to form an image to evaluate. An EKG is completely painless. Since it does not give off any electric charges itself, the exam poses no serious risk to the patient.

What to Expect

A normal test will last about ten minutes and will involve having several patches attached to the skin on your chest, arms, and legs. Be sure to inform your doctor of any medications you are currently taking as some may affect the EKG reading. In some instances, your doctor may require a stress test or a Holter and event monitor. A stress test will involve you exercising during the EKG, while a Holter and event monitor will measure your heart activity during normal, everyday activities.

What It Shows

Since most heart problems cause a difference in the way the heart behaves, an EKG can detect many abnormalities. By measuring the frequency of your heartbeats, it can detect an arrhythmia, or a heartbeat that is too fast, slow, or irregular. By measuring the strength of your heartbeat, it can determine if your heart isn’t pumping forcefully enough or if there is a lack of blood flow to your heart.  It can also detect birth defects, problems with your heart valves, or inflammation around the heart.

If you suspect trouble with your heart, you need to see a doctor as soon as possible. Call the Westside Regional Medical Center Consult-A-Nurse® service at 1-800-618-2631 for a physician referral. One of our helpful healthcare professionals will also be happy to answer any EKG or heart-health questions you might have.

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Stress: Is it all in your head? Stress may seem like an emotional problem, but you can't help but notice the physical side effects: a raised heartbeat, discomfort in your stomach, headaches, increases in sweat, or a change of appetite. Not only does your mood cause these temporary symptoms, but long-term damages could be a result of a chronically stressful lifestyle.

Why Chronic Stress Matters

Ideally, you should only encounter stress in brief occurrences when you feel endangered or threatened. Occasional moments of stress are a natural part of life, but many people suffer through stress that lasts for weeks, months, or even years. When stressed, your body's natural flight or fight instinct turns on, which may serve you well in the short-term, but too much time spent in fight or flight can wear you down. When fight or flight takes over, your blood pressure increases, your body creates an abnormal amount of hormones, and your blood sugar rises. Your immune system will also back off, and your appetite will decrease. Your entire body gears for an emergency.

Stress-related Disease

Chronic stress has been linked with many serious health complications, such as:

• Cardiovascular diseases
• Cancer
• Digestive problems
• Sleep disorders
• Skin conditions
• Depression
• Obesity
• Memory problems
• Diabetes

According to the American Institute of Stress, a stressful lifestyle can also weaken your body's resistance to AIDS, herpes, and the common cold.

Managing Stress

If you find yourself struggling with chronic stress, learning management techniques could improve your daily life and future health. Exercise is a common and highly effective method for handling stress. Carve out time each day to hit the gym or go for a run. When you feel like your frustrations are about to bubble over, find some way to get moving. Breathing exercises, meditation, and yoga are other ways that people can effectively control their stress and achieve peace of mind. You can also try giving yourself time to relax and spending time with your friends and loved ones. If you cannot handle your stress on your own, professional counseling could be your best solution.

If you think you might be dealing with a stress-related illness, call our free Consult-A-Nurse® hotline at 1-800-618-2631. We are available 24/7 to answer your medical questions and provide physician referrals.

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What are your New Year's resolutions this year? Hopefully among your financial, career, and personal-growth aspirations you are making some changes to better your health. Fitness goals are one of the most common resolutions made every January, and one of the most broken. This year, make a resolution that sticks beyond Valentine's Day.

Why Exercise?

A consistent fitness routine is important regardless of your body type. A popular myth among thin people is that they don't need to exercise, but the health benefits of cardio and strength-building extends far beyond weight loss. A sedentary lifestyle welcomes many diseases later in life, along with depression, fatigue, sexual dysfunction, and insomnia. Regardless of whether weight loss makes it to your New Year's resolution list, you should consider the immediate and lifelong benefits of creating an exercise regimen.

Putting Together a Plan

Exercise doesn't need to be something you dread every week. Brainstorm hobbies you might enjoy that put you on your feet and get your heart going. Your exercise commitment could include activities ranging from long walks to rock climbing. Peruse the fitness classes offered by local community centers and gyms for inspiration.

Making it Stick

While devising your plan of action, ask yourself what has kept you from exercise in the past. Did you find it boring? Pick activities that you enjoy and don't be afraid to add some variety. Did you struggle with finding the time? Mark your day planner now with blocks of exercise that will fit into your regular schedule. Do you get distracted by kids, chores, or the television? Get outside of the house to exercise. Don't expect yourself to have a stronger will than you had in the past. Instead, figure out how you will dodge your usual temptations and obstacles ahead of time. If your spouse or another family member or friend is also making exercise a New Year's resolution for 2012, hold each other accountable.

Westside Regional Medical Center can help you make exercise a regular part of your life in 2012, no matter your age. Check our calendar for weekly Zumba classes, chair yoga, or mall-walking groups.

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Taking on the role of caregiver for a sick or elderly family member is a huge commitment that often results in stress and burn out. According to the American Academy of Family Physicians, studies show that depression rates among caregivers range from 18 to 47 percent, along with 17.5 percent of caregivers experiencing anxiety disorders. While committing to a caregiver role is a generous and loving act, you must ensure that you are adequately prepared emotionally for the responsibilities and pressures you will face.

Recognizing Caregiver Stress

The first step in handling caregiver stress is being able to pinpoint it before it becomes too much to handle. Stay observant of your moods and behavior, looking for the following signs:

• Trouble concentrating
• Excessive worry
• Unexplained mood swings
• Anger
• Depression
• Headaches
• Fatigue
• Insomnia
• Irritability
• Social isolation

Create a Support Team

Part of being an effective caregiver is knowing when to find outside help. You can’t take on every task by yourself. Seek out other family members or loved ones who can provide assistance and support from time to time. You don’t need to cook every meal, attend every doctor’s appointment, or supervise every moment at home.

Expression

Bottling up feelings of frustration, annoyance, or worry will eventually take its toll on you. Oregon State University recommends that caregivers find an outlet for their emotions, whether by journaling, confiding in a trusted friend, or talking with a counselor.

Taking Care of Yourself

Don’t forget that on top of providing care for your loved one, you are also responsible for caring for yourself. Caregiver stress is sometimes linked to poor nutrition, inconsistent exercise, or a lack of social interaction. If you are not physically and emotionally healthy, you will struggle with your caregiver duties.

At Westside Regional Medical Center, we appreciate the efforts that caregivers make every day. If you are feeling run-down and need medical advice, please don't hesitate to contact us. Call our free Consult-A-Nurse® service at 1-800-618-2631. We are available to answer your questions 24/7, and we also provide physician referrals.

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Your doctor has recommended that you cut back on sugar, sodium, or cholesterol, but this holiday season you will surrounded with your favorite fattening and sweetened holiday treats. How do you plan to stay healthy and joyous this winter season? Try these tips for turning your traditional family feast into a lighter, healthier meal that still leaves your taste buds satisfied.

The Creamy and Cheesy Casseroles

Dairy is a part of many traditional holiday foods, but the cholesterol  in regular milk, butter, and cheese won’t be friendly to your heart. Try switching out whole milk for skim, and experiment with different low-fat cheeses, soy options, and healthier butter alternatives.

Stuffing

Holiday stuffing is a traditional favorite at family dinners, but it is often filled with fat and cholesterol. Try cutting out the meat and replacing it with extra vegetables or dried fruits. Instead of cooking the stuffing inside the turkey, prepare it in a special pan where it won’t get coated in fatty butters or oils from the meat.

Meat

Many people proclaim that it can’t be a holiday table with the meat dish, and you don’t need to go vegetarian to enjoy your celebration in a healthy way. Enjoy a lean meat, such as turkey or chicken, and choose white meat over dark when possible. Remove the skin, and don’t coat your entrée in fattening oils or smother it in cheese.

Fruits and Vegetables

The key to any healthy meal is your fruits and vegetables. Choose a slimmer portion of meat in favor of more vegetables, as long as they haven’t been cooked in a puddle of butter or covered in salt. Steamed vegetables make a healthy side dish, and raw produce is ideal. Treat yourself to a large salad before filling your plate with meats, casseroles, or desserts.

For nutritional advice, or to request a referral for a physician or dietitian, contact Westside Regional Medical Center. You can call our free Consult-A-Nurse® hotline at 1-800-618-2631. This service is available 24/7, even on holidays.

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Chronic obstructive pulmonary disease, or COPD, is a disease in the lungs that narrows the airways and causes shortness of breath, also known as dyspnea.  Most often, COPD is the combination of chronic bronchitis and emphysema, two lung diseases that commonly occur together. According to the COPD Foundation, it is the third leading cause of death in the U.S.

Causes

The leading cause of COPD is smoking. There are a few other known causes, such as exposure to harmful fumes or chemicals and exposure to second-hand smoke. In very rare cases, according to the U.S. National Library of Medicine, people who lack a protein called alpha-1 antitrypsin are genetically predisposed to easily develop emphysema or chronic bronchitis.

Symptoms

While there are some seemingly unrelated signs of COPD, such as fatigue, most symptoms are directly related to the respiratory system. These symptoms could include a number of respiratory infections, dyspnea that is made more severe with physical activity, or even something as simple as wheezing or coughing. Since these symptoms tend to develop slowly, people will often go for some time unaware that they even have COPD.

Treatments

There is currently no known cure for COPD, but there are several ways to manage its symptoms and keep the disease from causing any more damage to your lungs. The most important step in treating COPD is to quit smoking immediately, and if you do not smoke, avoid second-hand smoke whenever possible. Bronchodilators are medications found in inhalers that can help open up your airways, and other inhaled medications like steroids can be used to reduce inflammation in the lungs. A moderate amount of exercise can be beneficial when trying to keeping COPD at bay, but you have to be mindful of dyspnea and be sure to cease any extraneous activity when experiencing trouble breathing.

Are you struggling with chronic respiratory problems? Westside Regional Medical Center can help. Call our free Consult-A-Nurse service at 1-866-618-2631 for answers to questions about COPD or for a physician referral.

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Although staphylococcus bacteria can live harmlessly on human skin, occasionally it will enter the body through a cut or break in the skin, causing a staph infection. The seriousness of this infection can vary depending on how far it travels in the body. It commonly presents itself as a rash, but if the bacteria spread throughout other organs in the body, it can become life threatening.

Where It Comes From
Staphylococcus bacteria can be picked up from almost anywhere, from other people to inanimate objects and surfaces. The bacteria often enter through broken skin, such as a cut, scratch, burn, or area of eczema. Staph infections are contagious, and the bacteria are difficult to kill, making close living quarters highly susceptible to staph outbreaks.

Prevention
Regularly washing your hands can help prevent the spread of staph infections. Anytime you get a cut or scratch, be sure to wash out the wound thoroughly as soon as possible to keep bacteria from entering your blood stream.

Symptoms
Staph infections are often mistaken for other ailments, such as acne or irritated skin. Although a staph infection may not begin as a serious health concern, it is important to catch it early before it creates larger problems. Symptoms that should alert you to a possible staph infection include:

• Blisters filled with pus
• Fever
• An unexplained rash
• A contagious skin infection
• Swollen joints
• Chills
• Shaking
• Vomiting
• Headaches
• Seizures
• Periods of confusion
• Muscle pains

According to the U.S. National Library of Medicine, ignoring the symptoms of a staph infection could lead to food poisoning, blood poisoning, pneumonia or toxic shock syndrome.

Treatment
Minor staph infections are often treated by taking antibiotics or by draining the infected area. Some staph infections have become resistant to commonly prescribed antibiotic medicines. In these cases, your doctor will provide stronger medications to beat the infection.

Worried about a rash or experiencing other signs of a staph infection? When in doubt, it’s best to see a doctor. Call Westside Regional Medical Center’s 24-hour Consult-A-Nurse® service at 1-800-618-2631 to receive a physician referral or to ask questions about staph infections. 

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As the body slows down in your older ages, many people assume it is natural for the mind to slow down too. Memories often become fuzzy. The brain might not be as quick as it once was to make connections or solve riddles. Although many people expect these symptoms to appear in their twilight years, Today Health reports that some people are beginning to observe mental decline as early as their late 20s. These signs of aging are preventable with lifestyle changes and the additions of some new regular habits.

Get Active
Physical health is often linked with your mental facilities. The blood flow and hormone productions encouraged by even mild exercises will help your brain function better both in your present and future. Just 15 minutes of steady movement a day will provide the benefits you are looking for.

New Experiences
Don’t let yourself fall into a rut. When you never learn or experience anything new, your brain won’t get the exercise it needs to remain high-functioning. Shake things up by taking a dance class, trying out pottery, or exploring local museums around town.

The Power of Reading
You badger your kids to read, but are you providing a good example for them? Reading at any age helps with language skills, memory retention, and mental stimulation. Never stop learning. Read the newspaper every morning, discover new genres of books at library, or pick a topic you have always wanted to learn more about and research it online.

Brain Workouts
Just like you exercise your muscles to build strength, make an effort to work out your brain by regularly solving puzzles or riddles. Sudoku, crosswords, or jigsaw puzzles will all provide brain stimulation and keep your mental abilities strong and sharp.

Brain Fuel
The John Hopkins Bloomberg School of Public Health recommends a nutritious diet to preserve a sharp mind. Suggested foods include, broccoli, berries, dark leafy greens, and fish. Pinpoint the foods that slow you down by observing how you feel while you experiment with your diet. A diet that encourages physical fatigue will typically also result in mental fatigue.

If you have any questions about keeping the mind sharp, or you are concerned about symptoms of memory loss or suffering mental abilities, contact Westside Regional Medical Center. Call our free Consult-a-Nurse® hotline at 1-800-618-2631. We can provide medical advice or a physician referral. 

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