Phillips Health Care Newsletter

DON’T GET BURNED! 

SUMMER SUN SAFETY TIPS 

The temperature gage is heading for triple digits and a long stretch of intense sunshine in the desert will be with us for the next several months. Kids will soon be out of school and everyone will head outside; swimming, back-yard BBQs, vacations. The CDC and Skin Cancer Foundation caution:

PROTECT YOURSELF FROM TOO MUCH SUN! 

Use sunscreen, cover up and avoid overexposure to help you avoid sunburns, premature aging of the skin, wrinkling, and skin cancer, including melanoma by protecting your skin!

USE SUNCREEN! SPF 15 or Higher

Remember: Sunscreen wears off. Put it on again if you are out in the sun for more than two hours, after you swim or exercise. Check the sunscreen's expiration date. Sunscreen without an expiration date has a shelf life of no more than three years.

SHADE

Get in the shade! Especially during midday hours. 

HATS

For the most protection, wear a hat with a brim all the way around that shades your face, ears, and the back of your neck.  If you wear a baseball cap, you should also protect your ears and the back of your neck by wearing clothing that covers those areas, using sunscreen with at least SPF 15, or bystaying in the shade. 

SKIN CANCER FACTS

Skin cancer is the most common cancer in the United States. Some people are at higher risk of skin cancer than others, but anyone can get it. The most preventable cause of skin cancer is 

exposure to ultraviolet light either from the sun or from artificial sources like tanning beds. 

More than 3.5 million skin cancers in over two million people are diagnosed every year.

Each year there are more new cases of skin cancer than the combined incidence of cancers 

of the breast, prostate, lung and colon.

One in five Americans will develop skin cancer in the course of a lifetime.

Skin cancer is also the easiest to cure, if diagnosed and treated early. 

A change in your skin is the most common sign of skin cancer. This could be a new growth,

 a  sore that doesn’t heal, or a change in a mole. Not all skin cancers look the same. 

CLOTHING

Loose-fitting long-sleeved shirts and long

pants offer the best protection from the sun's UV rays. A wet T-shirt offers less UV protection

than a dry one. Darker colors offer more protection than lighter colors.

SUNGLASSES

Sunglasses protect your eyes from UV rays

and reduce the risk of cataracts. They also

protect the tender skin around your eyes

from sun exposure.

Wear sunglasses that wrap around and

block as close to 100% of both UVA and

UVB rays as possible. Sunglasses that block both UVA and UVB rays offer the best protection. Most sunglasses sold in the United States, regardless of cost, meet this standard.

SKIN CANCER SCREENING

See your provider every year for a professional skin cancer screening.

MELANOMA

Melanoma, the most serious form of skin cancer. It accounts for about 3% of skin cancer cases, but causes more than 75% of skin cancer deaths. UV exposure and sunburns are risk factors. 

NON-MELANOMA SKIN      CANCERS Non-melanoma skin cancers are less deadly than melanomas. There are two primary types of non-melanoma skin cancers: basal cell and squamous cell .

BASAL CELL CARCINOMAS are the most common type of skin cancer. They usually appear as small, fleshy bumps or nodules on the head and neck, but can occur on other skin areas. Basal cell carcinoma grows slowly, and rarely spreads to other parts of the body.

SQUAMOUS CELL 

CARCINOMAS may appear as nodules or as red, scaly patches. can develop into large masses, and can spread to other parts of the body.

We all experience stress – yet we may experience it in very different ways. Because of this, there is no single definition for stress, but the most common explanation is a physical, mental, or emotional strain or tension.

Stress is a reaction to a situation where a person feels anxious or threatened. Learning healthy ways to cope and getting the proper care and support can help reduce stressful feelings and symptoms.

Common reactions to a stressful event can include:

Shock and numbness

Feeling sad, frustrated and helpless

Difficulty concentrating and making decisions

Headaches, back pains and stomach problems

Smoking or the use of alcohol or drugs

AFFECTING MORE THAN JUST YOUR MIND

Long-term stress can prove to be more than just a mental issue. From headaches to stomach disorders to depression – even very serious issues like stroke and heart disease can come as a result of stress.

When you are placed in a stressful situation, specific stress hormones rush into your bloodstream leading to an increase in heart rate, blood pressure and glucose levels. This is helpful in emergency situations, but having this “rush” for extended periods of time can be dangerous. 

Coping Strategies

Take a time-out. 

Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. 

Stepping back from the problem helps clear your head.

Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.

Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.

Get enough sleep. When stressed, your body needs additional sleep and rest.

Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.

Take deep breaths. Inhale and exhale slowly.

Count to 10 slowly. Repeat, and count to 20 if necessary.

Welcome humor. A good laugh goes a long way.

Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.

Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.

Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.

Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.

Fitness Tips: Stay Healthy, Manage Stress

For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.

5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.

Set small daily goals and aim for daily consistency rather than perfect workouts. It's better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.

Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.

Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find it’s more fun to exercise while listening to something they enjoy.

Recruit an “exercise buddy.” It's often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.

Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.

 

Talk to your Phillips Clinic provider when you need help managing your stress.

National Nutrition Month is an annual campaign held in the month of March that focuses on raising awareness about the   importance of making informed food choices and developing healthy eating habits, led by the Academy of Nutrition and Dietetics;    essentially, it's a month dedicated to promoting good nutrition practices.

Nutritional awareness has a direct effect on diet quality. The impact of nutritional awareness on diet quality can have both short and long term benefits for health and quality of life.

March is an important time to think about our eating habits and work toward creating healthier lifestyles. National Nutrition Month is dedicated to raising awareness about making informed decisions when it comes to our diets. and overall health.

Supports healthy development: Better nutrition can lead to stronger immune systems, safer pregnancies, and lower risk of chronic diseases. 

Promotes longevity: A healthy diet can help you live longer. 

Maintains healthy bones and teeth: 

Benefits of Nutrition

A balanced diet with enough calcium and magnesium can help keep bones and teeth strong. 

Supports healthy muscles: Nutrition helps support muscles. 

Boosts immunity: Nutrition can help boost immunity. 

Lowers risk of disease: A healthy diet can lower the risk of heart disease, type 2 diabetes, and some cancers. 

How to Eat a Healthy Diet 

Eat a variety of foods

Consume less salt, sugars, and saturated and industrially-produced trans-fats

Get calcium from dairy products, tofu, and veggies

Get healthy fats from proteins and foods like avocados and olive oil

Get healthy sugars from fruit and dairy products

IV Nutrition Therapy, also known as IV vitamin therapy, is a medical treatment that delivers nutrients  directly into the bloodstream. Nutrients bypass the digestive systems and are infused directly into the bloodstream,   maximizing absorption. Many       patients feel results very quickly.

Our clinic offers a variety of nutritional intravenous (IV) treatments that have been found effective against asthma attacks, migraines, fatigue, fibromyalgia, acute muscle spasms, upper respiratory tract infections, chronic sinusitis, seasonal allergic rhinitis, cardiovascular disease, and other disorders. 

The IV form allows you to receive higher concentrations of nutrients compared to an oral or injection form. Our healthcare providers will help determine if you are a good candidate for these treatments.

KEEPING A HEALTHY HEART

February is Healthy Heart Month. To help keep your heart “young”, here are some ways the CDC recommends to help keep a healthy heart and prevent heart disease.

By living a healthy lifestyle, you can help keep your blood pressure, cholesterol, and sugar normal and lower your risk for heart disease and heart attack. A healthy lifestyle includes the following:

HEART HEALTHY DIET

Eat plenty of fresh fruits and vegetables and fewer processed foods.

Eating foods low in saturated fats, trans fat, and cholesterol and high in fiber can help prevent high cholesterol. 

Limiting salt (sodium) in your diet also can lower your blood pressure. Limiting sugar in your diet can lower you blood sugar level to prevent or help control diabetes.

Eating two or more servings a week of certain fish, such as salmon and tuna, may decrease your risk of heart disease. 

At moderate levels, alcohol may have a protective effect on your heart.  For healthy adults:

No more than one drink a day for women, and two drinks a day for men. (12 ounces of beer, 5 ounces of wine & 1 1/2 ounces of liquor) Too much alcohol can be a health hazard. 

BE SMOKE FREE

Smoking or using tobacco is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries, causing plaque buildup (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack.

Smoking  decreases oxygen in the blood, and makes the heart work harder, contributing to high blood pressure. The good news is, the risk of heart disease reduces as soon as you quit.  So, no matter how long you’ve smoked, quit!

EXERCISE 

Regular, daily exercise can reduce the risk of heart disease. When you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.

Physical activity can help you control your weight and reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes..

According to the Mayo Clinic :

“In general, you should do moderate exercise, such as walking at a brisk pace, for about 30    minutes on most days of the week. That can help you reach the Department of Health and Human Services recommendations of 150 minutes a week of moderate aerobic activity, 75 minutes a week of  vigorous aerobic activity, or a combination of moderate and vigorous activity. For even more health benefits, 

aim for 300 minutes of moderate aerobic activity or 150 minutes of vigorous aerobic activity every week. In addition, aim to do strength training exercises two or more days a week..”

FISH OIL 

Fish contain unsaturated fatty acids, may lower cholesterol. But the main beneficial nutrient appears to be omega-3 fatty acids in fatty fish. Omega-3 fatty acids are a type of unsaturated fatty acid that may reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease and strokes.

Be sure to choose ultra-pure fish oil source from cold waters..

UNDERSTANDING YOUR THYROID 

The thyroid is a butterfly-shaped gland located front and center at the base of the neck. It plays an important role in the communication system of the body. It regulates metabolism, or energy-related functioning within cells, by releasing or withholding thyroid hormone. 

The thyroid gland influences just about everything in the human body, including the eyes, brain, heart, skin, hair, bones, bowels and mood.

When you experience weight loss, anxiety, palpitations, high blood pressure, brittle nails, constipation or a host of other symptoms , these symptoms can be related to a hormone imbalance brought on by thyroid that’s over or under functioning.

According to the American Thyroid Association, of the 20 million Americans who have thyroid disease, up to 60 percent go undiagnosed. 

A lack of awareness might be partly to blame; thyroid disease doesn’t get the same amount of press as heart disease. Plus, , many of the symptoms of thyroid disease are vague.

Thyroid disease is sometimes mistaken for depression, irritable bowel syndrome, some other condition or aging. 

The causes of a faulty thyroid are not fully understood — although your risk increases if you are female or if there is a family history of the disease.

Symptoms of Thyroid Disease

Muscle and Joint Pains, Carpal Tunnel, Tendonitis, Plantar's Fasciitis

Neck Discomfort, Enlargement, Hoarseness, Goiter

Hair Loss, Hair Changes, Skin Changes

Constipation, Bowel Problems, Diarrhea, Irritable Bowel

Menstrual Irregularities and Fertility Problems

Family History of Thyroid and Autoimmune Disease

High Cholesterol, Unresponsive to Cholesterol Medications

Depression and Anxiety

Unexpected Weight Changes without Changes to Diet Or Exercise

Fatigue and Exhaustion

HYPERTHROIDISM

Too much thyroid hormone, called hyperthyroidism, can cause irritability, a rapid or erratic heartbeat, weight loss, high blood pressure and diarrhea, among other things. It can weaken bones, sometimes leading to osteoporosis over time, and can leave patients feeling anxious and unable to focus, with racing thoughts. 

An autoimmune disease called Graves’ disease leads to many cases of hyperthyroidism. Graves’ disease, causes the immune system to attack the thyroid gland, and triggers the thyroid to produce a surplus of thyroid hormone.

HYPOTHROIDISM

Symptoms of hypothyroidism, or not enough thyroid hormone, include depression, hair loss, weight gain, high cholesterol, extreme fatigue, constipation and stomachaches. 

If your doctor suspects that a patient has thyroid disease, usually a blood test that gauges the amount of thyroid stimulating hormone (TSH) in the blood will be ordered.  

An elevated or reduced level of TSH indicates possible thyroid trouble. A small percentage of people, however, will have normal lab results even though they have thyroid symptoms, and may require additional testing.

Treatment for hypothyroidism is usually straightforward: patients take prescription medicine to boost their supply of thyroid hormone.

         Source: About Health