Marg helgenberger's - The Christ Hospital
Marg helgenberger's - The Christ Hospital
Marg helgenberger's - The Christ Hospital
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S u m m e r 2 0 0 9<br />
women’s<br />
healthtoday<br />
Blues<br />
bashers<br />
don’t give in to<br />
depression<br />
<strong>Marg</strong><br />
Helgenberger’s<br />
arrestingly fresh attitude page 10<br />
How does<br />
your garden<br />
grow?<br />
Put the season’s<br />
crop to full use<br />
prepare!<br />
get ready and<br />
steady for surgery<br />
<strong>The</strong> <strong>Christ</strong> <strong>Hospital</strong><br />
2139 Auburn Avenue<br />
Cincinnati OH 45219<br />
non-profit org<br />
us postage<br />
Paid<br />
cincinnati oh<br />
Permit #5489
It’s a short<br />
distance between<br />
home and peace<br />
of mind.<br />
Mason<br />
Delhi<br />
Mt. Auburn<br />
Fairfax<br />
Ohio River<br />
Breast cancer is the leading cause<br />
of death for women ages 40 – 55.<br />
It affects one out of seven women, yet statistics show that fewer<br />
and fewer women are getting their mammograms.<br />
But why?<br />
Screening is simple and easy to access.<br />
And when found early, most breast cancers are treatable.<br />
Mammography is the most important screening tool for breast<br />
cancer. Schedule your mammogram today and get the peace of<br />
mind you deserve.<br />
Breast cancer risk factors:<br />
<br />
<br />
<br />
<br />
the age of 50<br />
Call to<br />
schedule your<br />
appointment:<br />
513-585-2668<br />
<strong>The</strong> <strong>Christ</strong> <strong>Hospital</strong> offers<br />
four mammography testing<br />
locations with convenient<br />
appointment times and<br />
parking, digital technology<br />
and board-certified<br />
radiologists experienced<br />
in the interpretation of<br />
mammograms.<br />
Mt. Auburn<br />
<strong>The</strong> <strong>Christ</strong> <strong>Hospital</strong><br />
Medical Office Building,<br />
Suite 324<br />
2123 Auburn Ave.<br />
Cincinnati, OH 45219<br />
Delhi<br />
<strong>The</strong> <strong>Christ</strong> <strong>Hospital</strong><br />
Delhi Testing Center<br />
5310 Rapid Run Road<br />
Cincinnati, OH 45238<br />
Mason<br />
<strong>The</strong> <strong>Christ</strong> <strong>Hospital</strong><br />
Mason Testing Center<br />
608 Reading Road<br />
Mason, OH 45040<br />
Fairfax<br />
<strong>The</strong> <strong>Christ</strong> <strong>Hospital</strong><br />
Imaging Center<br />
4440 Red Bank Road,<br />
First Floor<br />
Cincinnati, OH 45227
women’s<br />
healthtoday<br />
S u m m e r 2 0 0 9<br />
in this issue . . .<br />
2 L E T T E R F R O M T H E F O U N D E R<br />
Scared of surgery?<br />
3 Taking the mystery out of hysterectomy<br />
4 Arresting heart failure<br />
5 10 questions to ask at your next checkup<br />
4<br />
6 H E A L T H H E A D L I N E S<br />
What’s making news in women’s health<br />
8 Not a headache? Not a toothache?<br />
Maybe it’s TMJ<br />
9 S E X & G E N D E R M A T T E R S<br />
Protect your sight!<br />
Get checked for glaucoma<br />
10 Stealing the scene<br />
<strong>Marg</strong> Helgenberger investigates all life has to offer!<br />
13 H E A L T H Y M I N D<br />
Beat the blues<br />
Women and depression<br />
14 Surgery? Steady now!<br />
Get your body and mind ready<br />
16 Easy cancer-prevention tactics<br />
17 A positive approach to PMS<br />
10<br />
18 H E A L T H Y M O V E S<br />
Which exercise is best for you?<br />
Answer these simple questions to find out<br />
20 Breathe easy!<br />
Reduce your risk of COPD<br />
21 7 smart things you can do<br />
for your baby<br />
22 H E A L T H Y B I T E S<br />
Just-picked dishes<br />
Take advantage of the season’s fresh crop!<br />
24 H E A L T H S M A R T S<br />
Serious smoking stats<br />
20<br />
www.womenshealthexperience.com
Letter from the founder<br />
women’s<br />
healthtoday<br />
t h e m a g a z i n e o f<br />
t h e f o u n d a t i o n f o r f e m a l e h e a l t h a w a r e n e s s<br />
Scared of surgery?<br />
You surely aren’t alone! No one looks forward to any procedure, especially<br />
one that involves general anesthesia. However, today’s operating<br />
team of surgeons, anesthesiologists and specially trained nurses have<br />
technology on their side—whether it’s a minimally invasive surgical robot or a<br />
high-tech chemical cocktail that puts you out quickly and safely. Read about<br />
how you can put your surgery and anesthesia fears to rest and get your mind<br />
and body in tip-top pre-op shape in “Surgery? Steady now!” on page 14.<br />
Our “Health Smarts” column in this issue of Women’s Health Today<br />
focuses on facts about cigarette smoking. If you, a loved one or a friend can’t<br />
kick this habit, read “Serious smoking stats” on page 24. <strong>The</strong> stark and scary<br />
data you’ll read may provide the incentive you need to rid yourself of this<br />
deadly addiction. Also in this issue, you’ll find articles on chronic obstructive<br />
pulmonary disease (“Breathe easy!” on page 20), seasonal fresh vegetables<br />
(“Just-picked dishes,” page 22) and finding the best way to keep active<br />
(“Which exercise is best for you?” on page 18).<br />
I think you’ll find the wide variety of topics in this issue of Women’s Health<br />
Today to be informative and useful. Please let me know what other topics you’d<br />
like to read about in future issues. I’d love to hear from you!<br />
Sincerely,<br />
F o u n d e r s<br />
Mickey M. Karram, MD / Mona Karram<br />
N a t i o n a l A d v i s o r y B o a r d<br />
Linda Brubaker, MD, Professor of Obstetrics and Gynecology,<br />
Urogynecology Urology, Loyola University Chicago Stritch School<br />
of Medicine; Co-Director, Women’s Pelvic Medicine Center,<br />
Loyola University Medical Center<br />
Vivien K. Burt, MD, PhD, Associate Professor of Clinical Psychiatry,<br />
<strong>The</strong> David Geffen School of Medicine at UCLA; Founder and Director,<br />
Women’s Life Center, UCLA Neuropsychiatric Institute and <strong>Hospital</strong><br />
Vivian M. Dickerson, MD, Associate Clinical Professor of<br />
Obstetrics and Gynecology, University of California Irvine; Director,<br />
Division of General Obstetrics and Gynecology, UCI Medical Center;<br />
Director of UCI’s Post Reproductive Women’s Integrative Health Center<br />
Tommaso Falcone, MD, Professor and Chairman, Department<br />
of Gynecology and Obstetrics, <strong>The</strong> Cleveland Clinic Foundation;<br />
Co-Director, Center for Advanced Research in Human Reproduction<br />
and Infertility<br />
Sebastian Faro, MD, PhD, Clinical Professor of Obstetrics and<br />
Gynecology, Women’s <strong>Hospital</strong> of Texas<br />
Nieca Goldberg, MD, Assistant Professor of Medicine,<br />
SUNY Health Science Center, Brooklyn, New York;<br />
Clinical Assistant Professor of Medicine, New York University<br />
Thomas Herzog, MD, Professor of Clinical Obstetrics and<br />
Gynecology, Columbia University College of Physicians and Surgeons;<br />
Director, Division of Gynecologic Oncology, Columbia University<br />
Medical Center, New York<br />
Barbara Levy, MD, Medical Director, Women’s Health & Breast<br />
Center, St. Francis <strong>Hospital</strong>, Federal Way, Washington; Assistant<br />
Clinical Professor of Obstetrics & Gynecology, Yale University School<br />
of Medicine; Assistant Clinical Professor of Obstetrics and Gynecology,<br />
University of Washington School of Medicine<br />
Wendy l. wright, ARNP, FAANP, Adult/Family Nurse<br />
Practitioner; Adjunct Faculty, Fay W. Whitney School of Nursing,<br />
University of Wyoming<br />
T h e C h r i s t H o s p i t a l S T A F F<br />
President and CEO Susan Croushore<br />
Vice President, Operations Victor DiPilla<br />
CNO/Vice President, Nursing Deborah Hayes<br />
Vice President, Marketing and Community Relations Heather Adkins<br />
Vice President and Chief Medical Officer Berc Gawne, MD<br />
Editor Arin Kraemer<br />
c u s t o m e r s e r v i c e<br />
For more information about services at <strong>The</strong> <strong>Christ</strong> <strong>Hospital</strong>,<br />
please contact Arin Kraemer at arin.kraemer@thechristhospital.com or<br />
(513) 585-3945.<br />
Women’s Health Today is published four times a year by<br />
<strong>The</strong> <strong>Christ</strong> <strong>Hospital</strong>, 2139 Auburn Avenue, Cincinnati, OH 45219,<br />
in conjunction with the Foundation for Female Health Awareness,<br />
PO Box 43028, Cincinnati, OH 45243. This is Volume 5, Issue 3.<br />
© 2009 by <strong>The</strong> <strong>Christ</strong> <strong>Hospital</strong> and the Foundation for<br />
Female Health Awareness. All rights reserved.<br />
Mickey M. Karram, MD<br />
PRESIDENT AND Co-Founder<br />
Foundation for Female Health Awareness<br />
Dr. Karram and his wife, Mona, are the founders of the Foundation for Female Health<br />
Awareness, a nonprofit organization dedicated to improving women’s health by supporting<br />
unbiased medical research and educating women about their health.<br />
<strong>The</strong> information contained herein is not a substitute for professional<br />
medical care or advice. If you have medical concerns, seek the<br />
guidance of a healthcare professional.<br />
Women’s Health Today magazine is part of<br />
Women’s Health Experience, the flagship program of the<br />
Foundation for Female Health Awareness. Women’s Health<br />
recycle-logo_2options_v2.ai<br />
Experience is a unique initiative aimed at connecting women with<br />
healthcare experts, as well as their local hospitals, to learn about<br />
important issues that may affect their health. Through Women’s<br />
Health Experience, Women’s Health Today magazine and<br />
www.womenshealthexperience.com, you’ll get objective, timely<br />
information. You can also sign up for free e-newsletters containing<br />
health news Printed With and Soy Inkresults Printed of With medical Soy Ink studies.<br />
Sign up now at www.womenshealthexperience.com.<br />
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Women’s Health Today<br />
c o v e r : M a r g H e l g e n b e r g e r<br />
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By Marcia Bowling, MD<br />
Taking the<br />
mystery out<br />
of hysterectomy<br />
About one-third of American women will<br />
eventually have a hysterectomy, the second<br />
most common surgery after cesarean<br />
section. Why so common? Basically,<br />
hysterectomy can cure a variety of uterine problems:<br />
✿ Fibroids. Hysterectomy is most often recommended<br />
for serious cases of fibroids (benign tumors<br />
that grow in the uterus wall). Fibroids can grow<br />
large and may cause great pain and heavy bleeding.<br />
Depending on the severity, physicians and patients<br />
may decide to try treatments other than hysterectomy.<br />
In a surgery called myomectomy, the fibroids<br />
are removed but the uterus stays in place. Also, drug<br />
therapy may shrink fibroids temporarily, and after<br />
menopause, fibroids may shrink without treatment.<br />
For serious cases, hysterectomy is often the best<br />
choice because it’s a definite cure.<br />
✿ Endometriosis. Hysterectomy can treat severe<br />
cases of endometriosis, a common disease in which<br />
tissue shed from the uterus grows outside the uterus,<br />
causing pain and possibly leading to infertility. Drug<br />
therapy can help but may not stop pain in serious cases.<br />
✿ Prolapse. Many physicians recommend hysterectomy<br />
for severe prolapse—a sagging of the uterus<br />
into the vagina when the ligaments that support<br />
the uterus get weak over time. <strong>The</strong>se ligaments can<br />
sometimes be shortened with surgery. In other cases,<br />
physicians may place a pessary, or support ring,<br />
around the cervix. If ligaments are badly damaged,<br />
hysterectomy may be necessary.<br />
✿ Gynecologic cancer. Hysterectomy is usually<br />
required when a woman has cancer of the uterus or<br />
cervix. <strong>The</strong> only real alternative is radiation therapy.<br />
However, radiation therapy may not be as effective<br />
and may involve many side effects.<br />
Coping with change<br />
After a hysterectomy, a woman may be emotionally<br />
distraught. Some women identify the uterus with childbearing<br />
and with their younger years, so it’s possible to<br />
feel a sense of loss. Women need support and understanding<br />
from family and friends and should talk with<br />
their physicians about ways to cope with this change. WHT<br />
Robotic-assisted<br />
hysterectomy<br />
If your physician recommends hysterectomy (or<br />
if you need uterine fibroid removal or prolapse<br />
treatment), you may be a candidate for a roboticassisted<br />
procedure using the da Vinci ® Surgical<br />
System. <strong>The</strong> system helps your surgeon perform<br />
a more precise, minimally invasive hysterectomy<br />
and can offer numerous potential benefits over<br />
traditional surgical approaches, including:<br />
• a shorter hospital stay<br />
• less pain<br />
• faster recovery<br />
• a quicker return to normal activities<br />
• less risk of wound infection<br />
• less blood loss and scarring<br />
Many different procedures are used to perform<br />
hysterectomies. Be sure your physician is<br />
experienced with several techniques so that the<br />
best option can be chosen for you.<br />
Suffer no more!<br />
To learn how robotic-assisted gynecologic<br />
surgery can help reduce your discomfort, visit<br />
www.<strong>The</strong><strong>Christ</strong><strong>Hospital</strong>.com or call 513-585-1000.<br />
Marcia Bowling, MD, an obstetrician and gynecologist with <strong>The</strong> <strong>Christ</strong> <strong>Hospital</strong>, specializes in treating gynecological cancers.<br />
www.womenshealthexperience.com
Arresting heart failure<br />
If your heart is damaged—whether by high<br />
blood pressure, diabetes or some form of coronary<br />
artery disease (including angina and heart<br />
attack)—it can’t pump blood or relax as well as<br />
it should. This condition is known as heart failure.<br />
Despite its name, heart failure doesn’t mean that<br />
your heart has stopped or that you’ve had a heart<br />
attack, but instead that your heart is weak and working<br />
inefficiently.<br />
Warning signs of heart failure include:<br />
§ Shortness of breath. Breathing problems can<br />
occur during activity or when lying down as blood<br />
backs up in the pulmonary veins, causing fluid to<br />
leak into the lungs.<br />
§ Fatigue. Simple activities like getting dressed<br />
or walking can trigger extreme fatigue and make<br />
everyday chores seem impossible.<br />
§ Water retention. Fluid builds up in the legs,<br />
feet, ankles and, sometimes, abdomen. Other waterretention<br />
signs include frequent urination and<br />
weight gain.<br />
§ Coughing or wheezing. Fluid buildup in the lungs<br />
can cause coughing that produces white or pink<br />
blood-tinged mucus.<br />
§ Appetite loss or nausea. Digestive problems can<br />
make you feel full or sick to your stomach.<br />
§ Confusion or impaired thinking. Changing levels of<br />
sodium and other substances in the blood can cause<br />
memory disturbances and disorientation.<br />
§ Increased heart rate. A racing heart or palpitations<br />
can occur when the heart starts beating faster<br />
to make up for loss in pumping capacity.<br />
Get prompt medical care if you have any of<br />
these symptoms. Heart failure is the leading cause of<br />
hospitalizations among people ages 65 and older. WHT<br />
Help for your<br />
heart is here!<br />
<strong>The</strong> Healthcare Accreditation Colloquium<br />
recently recognized <strong>The</strong> <strong>Christ</strong> <strong>Hospital</strong> as a fully<br />
accredited heart failure center of excellence.<br />
<strong>The</strong> <strong>Christ</strong> <strong>Hospital</strong> is the first hospital in Greater<br />
Cincinnati, and only the fifth in the United<br />
States, to achieve this recognition. <strong>The</strong> <strong>Christ</strong><br />
<strong>Hospital</strong> heart failure services include:<br />
• <strong>The</strong> Carl H. & Edyth Lindner Heart Failure<br />
Treatment Center. A unique 28-bed unit offering<br />
state-of-the-art care for patients with heart failure.<br />
• Heart Link. A unique tool that helps heart<br />
failure patients transition from hospital to home.<br />
Specially trained nurses connect with patients<br />
after discharge to review diet, exercise and<br />
medication.<br />
• Congestive heart failure clinic. Physicians<br />
and nurses treat the growing aging population of<br />
heart failure patients, specifically those who are<br />
uninsured or underinsured.<br />
• Participation in nationally published research<br />
on heart failure management and treatment<br />
methods.<br />
Get heart healthy!<br />
Visit www.<strong>The</strong><strong>Christ</strong><strong>Hospital</strong>.com to learn more<br />
about heart failure treatment at <strong>The</strong> <strong>Christ</strong><br />
<strong>Hospital</strong>, or call the heart failure clinic at<br />
513-585-2472.<br />
© istockphoto.com/Shannon Keegan/Karen Roach<br />
<br />
Women’s Health Today
By Nancy Slattery, MD<br />
10<br />
questions to ask<br />
at your next checkup<br />
Your annual physical should be more than a quick checkup and a “See<br />
you next year, doc.” It’s your chance to strengthen a vital partnership<br />
with your healthcare provider and assess your medical outlook.<br />
© istockphoto.com/Amanda Rohde<br />
Covering your bases<br />
Think of your physical as a two-part process.<br />
First is the exam itself. <strong>The</strong> second part is gaining<br />
a thorough understanding of your health. Here are<br />
some questions to ask that will help you gain insight:<br />
˛1 Are all my signs normal or within accepted<br />
limits? Ask about your:<br />
• body-mass index (BMI), ratio of weight to height<br />
• blood pressure and pulse<br />
• breathing<br />
• skin and nail color, texture and appearance,<br />
which give clues to underlying disorders of your vital<br />
organs<br />
˛2 Is my health better, the same or worse since my<br />
last checkup?<br />
˛3 What are the best ways I can maintain my health<br />
or manage my condition? Ask for advice on diet,<br />
physical activity and stress-management tips to ease<br />
chronic tension and anxiety.<br />
˛4 Given my personal and family medical history,<br />
do I have a higher than normal risk for certain illnesses?<br />
Review your:<br />
• family medical history: whether grandparents,<br />
parents or siblings had heart attacks, strokes, breast<br />
or other cancers and other illnesses<br />
• personal medical history, including any childhood<br />
sunburns, severe allergies or high fevers that are<br />
risk factors for diseases later in life, and any hospitalizations,<br />
surgeries or allergies to drugs or food<br />
˛5 Given my age and health, what symptoms may<br />
indicate the onset of an illness?<br />
˛6 Given my medical status, what specific symptoms<br />
may indicate a health emergency?<br />
˛7 What screenings should I have? Your physician<br />
may recommend a mammogram, a bone density<br />
scan, a colonoscopy, a Pap test or cardiovascular and<br />
cholesterol-related blood tests.<br />
˛8 Should I be seeing a specialist for any reason?<br />
˛9 What new therapies or changes in treatment<br />
since my last checkup should I know about?<br />
˛10 Should I get a flu shot?<br />
Be informative<br />
Mention any current symptoms or unusual<br />
feelings—physical or emotional—that you may have.<br />
Never let embarrassment, fear or shame keep you<br />
from telling your physician about a problem. <strong>The</strong>y’re<br />
trained to handle all your medical concerns—and you<br />
won’t be the first patient with a sensitive issue.<br />
Call your physician’s office any time you have a<br />
question about your health or are having trouble following<br />
his or her instructions. Communicating<br />
openly with your physician is just as important as<br />
eating right, exercising and watching your weight. WHT<br />
Need a primary care<br />
physician?<br />
Call 513-585-1000 to find a physician with<br />
<strong>The</strong> <strong>Christ</strong> <strong>Hospital</strong> Medical Associates.<br />
Nancy Slattery, MD, is an internal medicine physician with <strong>The</strong> <strong>Christ</strong> <strong>Hospital</strong> Medical Associates in Cincinnati.<br />
www.womenshealthexperience.com
what’s<br />
making news<br />
in women’s<br />
health<br />
healthhead<br />
Stroke signs: Still a<br />
mystery to many<br />
A new oral cancer<br />
protection brewing?<br />
Your coffee-drinking<br />
habit might not<br />
be entirely bad for<br />
you, according to<br />
findings that coffee<br />
consumption<br />
is associated with<br />
fewer cancers of the<br />
mouth, pharynx and<br />
esophagus. Japanese<br />
researchers evaluated the diets of more than<br />
38,000 people. <strong>The</strong>y found that compared to<br />
people who did not drink coffee, those who<br />
sipped a cup or more a day had only half the<br />
risk of developing these cancers. <strong>The</strong> risk reduction<br />
was noted even among people at high risk<br />
for these cancers, such as those who drank alcohol<br />
or smoked. <strong>The</strong> research was published in<br />
the American Journal of Epidemiology.<br />
Quick: List the warning signs of stroke and what you should do if you think someone is having<br />
one. Give up? Many people—especially those most likely to suffer a stroke—can’t name<br />
the warning signs, according to researchers at the International Stroke Conference in San Diego.<br />
In 2007, they polled more than 86,000 people by phone and found that fewer than two in five<br />
knew all of the stroke warning signs: sudden weakness in the face, arm or leg; sudden severe<br />
headache with no known cause; sudden vision problems in one or both eyes; sudden confusion<br />
or difficulty speaking; and sudden dizziness, loss of balance, loss of coordination or problems<br />
walking. Many of those polled also didn’t know to call 911 immediately. Older adults, prior stroke<br />
sufferers, minorities, people with lower incomes and people with less education fared poorly in<br />
the poll. Researchers stress the importance of knowing the warning signs, as the quicker you’re<br />
treated for stroke, the better your odds of surviving and limiting any stroke-related disabilities.<br />
© istockphoto.com/Megan Tamaccio<br />
<br />
Women’s Health Today
lines<br />
Too close for comfort?<br />
Do too many family members under one roof hurt the heart? That’s the question<br />
pondered by researchers at Osaka University, who followed more than 90,000<br />
Japanese women and men ages 40 to 69 for as long as 14 years. What they found:<br />
Preeclampsia: Not just<br />
a pregnancy problem<br />
If you had preeclampsia<br />
during pregnancy, you<br />
may be at an increased risk<br />
of having problems such<br />
as high blood pressure,<br />
diabetes and blood clots for<br />
the rest of your life. That’s<br />
according to researchers<br />
at Yale School of Medicine<br />
and the University of<br />
Copenhagen, who looked<br />
at data on more than<br />
1.3 million women who<br />
gave birth between 1978 and 2007. Preeclampsia,<br />
or pregnancy-induced hypertension, is marked by<br />
high blood pressure and excess protein in the urine<br />
after the 20th week of pregnancy. <strong>The</strong> findings<br />
strengthen the link that other studies have found<br />
between preeclampsia and heart conditions. <strong>The</strong>re’s<br />
no known way to prevent preeclampsia—which is<br />
why it’s important to get early and regular prenatal<br />
care—and the only cure for it is to deliver the baby.<br />
If the condition develops early on, your physician<br />
may suggest bed rest or medications to prolong the<br />
pregnancy.<br />
• Women who lived with a spouse, children and<br />
aging parents or with a spouse and parents were<br />
two to three times more likely to suffer from heart<br />
disease than women who only lived with a spouse.<br />
• Men living in these multigenerational households<br />
didn’t experience the same heart-risk increase.<br />
Researchers hypothesize that, for women, the<br />
stress of juggling multiple family roles may be taking<br />
a toll. Japanese women not only care for their<br />
family members and keep the household running<br />
but also work outside the home full time—a<br />
scenario not unfamiliar to American women. So if<br />
you’re a stressed-out caregiver—or if you live with<br />
one—perhaps it’s time to give your heart a break<br />
and divvy up those responsibilities.<br />
www.womenshealthexperience.com
Not a<br />
headache?<br />
Not a<br />
toothache?<br />
Maybe it’s TMJ<br />
<strong>The</strong> dull ache in Lisa’s right cheek led her to<br />
the dentist’s office, where she figured she’d<br />
need a cavity filled at best or root canal at<br />
worst. She was surprised to learn that her<br />
teeth were fine—and to be referred to a medical specialist.<br />
Lisa turned out to have temporomandibular<br />
joint (TMJ) syndrome. Working with this specialist,<br />
she found that a combination of medication and<br />
lifestyle changes—not oral surgery—was the key to<br />
relieving her pain.<br />
What is TMJ?<br />
TMJ affects women in their childbearing years<br />
more than it affects men. Most cases are the result<br />
of displacement of the cartilage disk between the jaw<br />
bones, sometimes caused by an injury to the head,<br />
neck or face. This displacement produces pressure<br />
and stretching of the nerves, leading to pain. TMJ<br />
discomfort is also produced when the muscles used<br />
for chewing spasm. This spasm is commonly caused<br />
by clenching or grinding of the teeth (often while<br />
sleeping), or a poor bite.<br />
TMJ affects women in their<br />
childbearing years more than<br />
it affects men. <strong>The</strong> pain may<br />
be dull or shooting.<br />
Just as the causes of TMJ can differ, so, too,<br />
can the symptoms. Pain may be dull or shooting,<br />
feel like a toothache or a headache or radiate<br />
around the cheek or ear. Sometimes you can hear<br />
the joint pop as you open and close your mouth.<br />
Sometimes you can barely even open your mouth.<br />
Treating TMJ<br />
Treatment varies according to the causes and<br />
severity of your symptoms. If your problem is<br />
muscular, then appropriate actions may include<br />
massaging the muscles, eating soft foods that<br />
require little chewing, applying moist heat to your<br />
cheeks and taking muscle-relaxant medication.<br />
Some patients benefit from wearing a bite splint or<br />
a device like a dental retainer, which prevents<br />
clenching and grinding of the teeth during sleep.<br />
Braces or other orthodontia may be needed. Only<br />
in severe cases is surgery needed. If your pain<br />
points to TMJ, call your healthcare provider for<br />
a referral to a specialist trained in treating this<br />
syndrome. WHT<br />
<br />
Women’s Health Today
sex & Gender matters<br />
<strong>The</strong> latest findings on women-specific health<br />
from the Society for Women’s Health Research<br />
By Jennifer Wider, MD<br />
Protect your sight! ><br />
Get checked for glaucoma<br />
<strong>The</strong> second leading cause of blindness in<br />
the United States is glaucoma, a group of<br />
conditions that result in damage to the<br />
optic nerve, oftentimes from extremely<br />
high pressure inside the eye. More than two million<br />
people suffer from glaucoma, and it seems to affect<br />
women disproportionately. “It’s been speculated that<br />
since women live longer than men on average, there<br />
are more women who are at an age in which glaucoma<br />
develops,” explains Cynthia L. Grosskreutz, MD,<br />
PhD, associate professor of ophthalmology at Harvard<br />
Medical School and the co-director of the Glaucoma<br />
Service at the Massachusetts Eye and Ear Infirmary<br />
in Boston.<br />
Recognize the risks<br />
Because glaucoma in its early stages is a silent disease,<br />
it’s important to know the risk factors and what<br />
you can do to minimize them. In addition to gender,<br />
other risk factors for developing glaucoma include:<br />
• increasing age<br />
• being African-American<br />
• a family history of glaucoma<br />
• pre-existing conditions including diabetes,<br />
high blood pressure, heart disease and<br />
hypothyroidism<br />
• a prior severe eye injury<br />
• prolonged use of corticosteroids<br />
• smoking<br />
Early diagnosis and treatment can substantially<br />
lessen the suffering from the disease. “<strong>The</strong> best way<br />
to know whether or not you have glaucoma is to<br />
be screened by an eye care provider, giving specific<br />
attention to your intraocular pressure, family history<br />
and health of the optic nerve,” says Dr. Grosskreutz.<br />
Glaucoma screening is quick, painless and noninvasive,<br />
and treatment involves a variety of methods aimed at<br />
reducing the buildup of eye pressure, including eye<br />
drops, medication and surgery after other methods<br />
are exhausted. “Most patients are initially treated with<br />
medicine or possibly laser procedures and subsequently<br />
move on to surgery if needed,” says Dr. Grosskreutz.<br />
While there’s currently no cure, treatment and<br />
regular checkups can prevent or slow the progression<br />
of glaucoma. And check with your eye care physician<br />
or eye center for information on glaucoma support<br />
groups. WHT<br />
© 2009 Elizabeth Knox/Gettyimages<br />
Learn more!<br />
<strong>The</strong> Society for Women’s Health Research is a nonprofit<br />
research, education and advocacy organization<br />
that works to improve women’s health through sexspecific<br />
research, education and advocacy. To find<br />
this article and more of the latest news and research<br />
on women’s health, visit their Web site at www.womens<br />
healthresearch.org.<br />
Jennifer Wider, MD, is a medical advisor for the Society for Women’s Health Research in Washington, D.C.<br />
www.womenshealthexperience.com
© 2009 Jonathan Skow/Corbis Outline<br />
10<br />
Women’s Health Today
STEALING<br />
the<br />
scene<br />
<strong>Marg</strong> Helgenberger investigates all life has to offer!<br />
By Bonnie Siegler<br />
Saline solution? Got it. Lip gloss? Got it. Wallet and keys? Check,<br />
check. Ready to go. “CSI: Crime Scene Investigation” star <strong>Marg</strong><br />
Helgenberger’s basic tool kit illustrates the contrast between her<br />
simplified life and that of her TV character, senior crime scene<br />
investigator Catherine Willows, who requires a vast array of high-tech equipment<br />
and latex gloves to get her job done.<br />
<strong>The</strong> contrast doesn’t stop there. “Catherine’s a former exotic dancer, a<br />
Vegas girl who’s connected to the history of the town,” says Helgenberger,<br />
one of the original cast members of the popular CBS drama. “But over<br />
the years we’ve both grown wiser, more reflective, confident, relaxed and<br />
assured.” Recently turning the big 5-O, it’s clear that Helgenberger is comfortable<br />
and happy in her own skin. And why not? <strong>The</strong> Nebraska native<br />
has a youthfulness about her that women half her age would envy. “Being<br />
open-minded is an important factor in staying young,” explains the actress.<br />
“Remaining open to new ideas and interpretations and not passing judgment<br />
makes not only you, but the world, a happier place.” continued on page 12<br />
www.womenshealthexperience.com 11
continued from page 11<br />
Fighting hardship, onscreen and off<br />
Helgenberger’s world includes her role as mom to<br />
19-year-old Hugh, her son with actor Alan Rosenberg<br />
(the couple separated in 2008). She splits her time<br />
between family, friends and a successful career in<br />
which she’s won the hearts of TV viewers, shared in<br />
CSI’s Screen Actors Guild award in 2005 and earned<br />
an Emmy for her portrayal of a<br />
tough prostitute in “China Beach”<br />
in 1990. “I like edgier material<br />
because it suits my nature better.<br />
Bad girls or complicated women are<br />
always more fun to play than good<br />
girls,” she says. “I feel an affinity<br />
for people who’ve been through<br />
hardships but keep going.”<br />
On top of that list is<br />
Helgenberger’s mother, a breast<br />
cancer survivor. “My mom’s always<br />
looked on the bright side of life; I<br />
respect that type of person.” In part because of her<br />
mother’s experience, Helgenberger donates her time<br />
to various cancer charity events, hosting her own<br />
Helgenberger and “CSI” co-stars Laurence<br />
Fishburne (center) and Robert David Hall.<br />
annual Celebrity<br />
Weekend to fight<br />
breast cancer in<br />
Omaha, Neb.,<br />
since 1997, and<br />
attending last<br />
September’s<br />
“Stand Up To<br />
Cancer” event put<br />
together by the<br />
Entertainment<br />
Industry Foundation.<br />
On a more<br />
personal level,<br />
Helgenberger’s preventive measures include her<br />
annual physician visit. “I’ve been getting yearly<br />
mammograms for a long time,” she acknowledges.<br />
“And I do self-examinations regularly.”<br />
Taking care from the inside out<br />
Helgenberger knows the importance of nutritious<br />
eating: Yogurt, fresh berries, salad greens,<br />
tuna, sliced turkey, milk, orange juice and teas are<br />
among her nutritional staples. “I’m big on drinking<br />
“ Edgier material<br />
suits my nature<br />
better ... I feel an<br />
affinity for people<br />
who’ve been through<br />
hardships going. but keep<br />
”<br />
lots of water and teas,” she says. “I start my day with<br />
a protein-packed smoothie made with yogurt, rice<br />
milk and fresh fruit like berries or papaya.” But she’s<br />
not a sergeant with the food police. “I love chocolate<br />
chip cookies too much,” she laughs. “And those Girl<br />
Scout Thin Mints … soul food like fried chicken<br />
with macaroni and cheese … let’s see, I like Italian<br />
food ...” Helgenberger continues,<br />
ticking off her list of guilty pleasures.<br />
“I mean, who doesn’t enjoy<br />
a great pasta or pizza? Thin crust<br />
and not too cheesy!”<br />
Growing older gracefully<br />
But that doesn’t mean<br />
Helgenberger can simply ignore<br />
the pressures Hollywood’s ageism<br />
places on women. “I certainly want<br />
to look the best I possibly can, and<br />
I’ve always been a disciplined and<br />
motivated person. But I really have to work with<br />
what I’ve got and grow older gracefully. I don’t<br />
wear some of the clothes I wore 10 years ago—and<br />
certainly not the ones I wore 20 years ago.”<br />
To keep her 5-foot-6-inch figure in shape,<br />
Helgenberger attends twice-weekly yoga sessions,<br />
hikes with her dog, Henry, and meditates daily.<br />
“Stress in general is bad for your health and wellbeing.<br />
That’s why I do yoga and meditate for<br />
20 minutes every morning,” says Helgenberger.<br />
“Being out among nature also reduces my stress in a<br />
visual way. A long walk, hanging out at the beach or<br />
just appreciating the outdoors does wonders.”<br />
Singing a simple song<br />
A new element of calm for Helgenberger is a local<br />
book club she started a few years ago. “Good reading<br />
material’s always important. But I’m not one of those<br />
readers who can plow through a novel every week<br />
because I get distracted from all the things on my plate.”<br />
Helgenberger’s distractions come in many<br />
forms. So what would this self-described “loyal,<br />
hard-working, fun-loving” woman do with an extra<br />
hour in a day? “I’d probably play my guitar. I’d sing<br />
songs I’ve learned or want to learn. I guess you<br />
could say that’s just another distraction,” she smiles,<br />
“but I’d say it’s simply another stress reducer.” WHT<br />
© 2009 CBS Photo Archive/Gettyimages<br />
12<br />
Women’s Health Today
HealthY Mind<br />
Beat the blues<br />
Women and depression<br />
You’re feeling down, you can’t sleep at night<br />
or concentrate at work—and that headache<br />
just won’t go away. You could chalk<br />
these symptoms up to your busy life, but<br />
you may actually be depressed. Almost twice as many<br />
women as men develop depression, and they usually<br />
first experience the condition in their 20s or 30s. Like<br />
any medical illness, depression requires treatment.<br />
Behind your blues<br />
While hormones may deserve some of the<br />
blame, many other factors can trigger depression:<br />
• Pregnancy and birth. Up to 10 percent of new<br />
moms suffer postpartum depression.<br />
• Inequality. Women make less money than men<br />
and hold fewer positions of power.<br />
• Work and home duties. <strong>The</strong> constant juggling can<br />
be overwhelming.<br />
• Physical or sexual abuse. Women who were emotionally,<br />
physically or sexually abused as children<br />
are more likely to experience depression than those<br />
who weren’t.<br />
Searching for the signs<br />
Depression can lead to chronic aches, restlessness<br />
and overeating or loss of appetite. Researchers<br />
have come up with the acronym SAD FACES to<br />
remember the symptoms in women:<br />
S leep disturbances<br />
A nhedonia, or loss of joy for life<br />
D epressed mood most of the time<br />
F atigue or loss of energy<br />
A ppetite disturbances<br />
C oncentration problems<br />
E steem lowered, or guilt<br />
S uicidal thoughts or repeated thoughts of death<br />
If you experience several of these symptoms<br />
every day for at least two weeks, talk with your<br />
healthcare provider. He or she can help you decide<br />
what treatment may be best to bring back the old<br />
you, including:<br />
• A good support base. Being able to talk with your<br />
spouse or partner or a family member, close friend,<br />
spiritual leader or co-worker can help. Or<br />
try finding a support group that deals with<br />
the specific cause of your depression; if it<br />
was spurred by the recent death of a loved<br />
one, seek out a local bereavement group.<br />
• Antidepressants. Women may especially<br />
benefit from selective serotonin<br />
reuptake inhibitor (SSRI) drugs, such as<br />
Prozac, Zoloft or Paxil. Some research<br />
has shown that women’s brains make less<br />
of the mood-boosting substance serotonin;<br />
SSRIs can help you make more.<br />
If you’re pregnant or breastfeeding, talk<br />
with your healthcare provider about your<br />
options.<br />
• Talk therapy. A therapist can help you<br />
change behavior or perceptions that may<br />
be contributing to your depression. WHT<br />
www.womenshealthexperience.com 13
Surgery? Steady now!<br />
Get your body and mind ready<br />
Just like a football coach prepares the team<br />
before a game, you need to prepare your body<br />
and mind before an operation. Research shows<br />
that the more prepared and less anxious someone<br />
is about surgery, the faster that person heals.<br />
Find out more<br />
Know what to expect before, during and after<br />
surgery. As soon as your physician tells you that you<br />
need an operation, find out the details. Ask:<br />
• Are there alternatives to surgery?<br />
• What are the benefits and risks of<br />
the operation?<br />
• What if the operation isn’t<br />
performed?<br />
• What will happen during<br />
the surgery?<br />
Your physician may provide<br />
you with informational brochures<br />
or DVDs. <strong>The</strong>se will help you process<br />
the information at your own pace.<br />
Allaying anesthesia fears<br />
One of your worries about surgery likely has to<br />
do with being “put under” for the procedure. But you<br />
needn’t be overly concerned. Each year in the United<br />
States, physicians perform millions of procedures<br />
involving anesthesia, and the risks are extremely low.<br />
Anesthesia interrupts the flow of messages carried by<br />
nerve cells from distant parts of our body to our brain<br />
to block pain messages.<br />
“If you’re going in for major surgery, rest<br />
assured that gone are the days when patients inhaled<br />
ether through a mask,” says American Society of<br />
Anesthesiologists board member and board-certified<br />
anesthesiologist Patricia Davidson, MD. “Today’s<br />
specialists plan your anesthesia from among dozens of<br />
gases, vapors and compounds, so you receive anesthetics<br />
that are the most effective for your<br />
age, gender, condition and diagnosis.”<br />
<strong>The</strong> three basic types of anesthesia are:<br />
• Local, such as when a dentist<br />
fills a cavity. Only a small, specific<br />
part of your body is numbed, and<br />
you remain fully awake.<br />
• Regional, such as spinal or epidural<br />
anesthesia during childbirth.<br />
This numbs a section of your body. You<br />
may also receive sedatives intravenously to<br />
help you relax. You remain awake, but groggy.<br />
• General, such as for organ surgery or some hip<br />
replacements. Under careful monitoring, you’re<br />
induced to sleep with intravenous drugs and then put<br />
into an unconscious state. General anesthesia is made<br />
up of at least four compounds to produce four effects:<br />
unconsciousness, amnesia, pain relief and immobility.<br />
ASK THE EXPERT<br />
Featuring Patricia Davidson, MD<br />
Q: Will I wake up during my operation?<br />
A: Waking up during surgery, or awareness, is a very rare occurrence: 99.9 percent<br />
of patients under general anesthesia are completely unaware, according to the American<br />
Society of Anesthesiologists. Clarify with your anesthesiologist if you’ll be under general<br />
anesthesia or if you’ll be sedated; in the latter case, you will be somewhat aware.<br />
Fully discuss your concerns before the procedure, ask questions and share any past<br />
anesthesia experiences with your anesthesiologist. After surgery, if you think you experienced<br />
wakefulness during the procedure, tell your anesthesiologist, who can help you<br />
understand what happened and refer you to a counselor, if necessary.<br />
14<br />
Women’s Health Today
medical problems you have<br />
• all medicines, including aspirin or ibuprofen<br />
and dietary or herbal supplements you’re taking<br />
• whether you smoke or drink alcohol or use<br />
any illegal substances<br />
• whether you have any food or drug allergies<br />
• your and your family’s history of anesthesia<br />
reactions<br />
❝<br />
<strong>The</strong> more prepared<br />
and less anxious you<br />
are about surgery, the faster<br />
you’ll heal. ❞<br />
Separate from anesthesia, physicians also use<br />
different levels of sedation during procedures or<br />
testing. Light sedation will calm you, but you’ll<br />
still be able to readily respond to questions. With<br />
moderate sedation, you’ll require more prodding<br />
to respond, while with deep sedation, you’ll be<br />
able to respond only after significant stimulation.<br />
“Physicians frequently use deep sedation for quick<br />
but painful procedures, like setting a bone or some<br />
colonoscopies,” says Dr. Davidson.<br />
Information, please<br />
Before surgery, you’ll meet with the anesthesiologist<br />
and surgeon to discuss what’s ahead.<br />
“Remember, general anesthesia affects your entire<br />
system, so it’s very important to share your complete<br />
medical history,” says Dr. Davidson. That includes:<br />
• your current health and any underlying<br />
Take a deep breath<br />
Whether your fears revolve around anesthesia,<br />
the surgery itself or postsurgical concerns, managing<br />
your stress can also speed recovery. Here’s why:<br />
Stress raises blood pressure and heart rate, increasing<br />
the risk of cardiac complications. It may also prevent<br />
you from eating or sleeping properly, delay wound<br />
healing and deplete your body’s defenses against<br />
infection. Stress also worsens pain by tightening muscles<br />
around the incision.<br />
Before you go into surgery, imagine your<br />
recovery. Think about how good you’ll feel after<br />
your physician fixes your problem. Try to eliminate<br />
other stresses in your life, like work worries or family<br />
problems. Relaxation techniques, such as deep<br />
breathing, meditation and yoga, can help you achieve<br />
a peaceful state of mind.<br />
Easing the road to recovery<br />
Besides getting your mind and body ready for surgery,<br />
you’ll also need to make sure everything around<br />
you is prepared. Here are some things to think about:<br />
• Ask your physician what your physical limitations<br />
will be after the operation and prepare your<br />
home accordingly. If stairs will be a factor, set up a<br />
rest area on the first level of your house.<br />
• Ask if you can bring some comfort items, like a<br />
bathrobe or photographs, into your hospital room.<br />
• Ask loved ones to stay with you before and after<br />
surgery to help ease your anxiety. WHT<br />
www.womenshealthexperience.com 15
Easy cancerprevention<br />
tactics<br />
You’ve likely heard frequent and often conflicting<br />
news reports about how certain<br />
foods, vitamins or drugs may prevent—or<br />
cause—cancer. No single study can provide<br />
an answer to what causes or prevents cancer, so you<br />
shouldn’t change how you care for your health based<br />
on one news report (unless your physician agrees).<br />
But research has yielded positive news on the cancer<br />
prevention front. Here’s what we know:<br />
• Hepatitis B vaccine. This three- to four-shot<br />
series protects against contracting hepatitis B, a viral<br />
infection that may become chronic, leading to liver<br />
damage and liver cancer.<br />
• HPV vaccine. This vaccine for girls and young<br />
women ages 9 to 26 protects against the two types<br />
of human papillomavirus (more than 100 exist) that<br />
cause most cases of cervical cancer, as well as the<br />
two types that cause most genital warts.<br />
Produce pumps up protection<br />
<strong>The</strong> American Cancer Society recommends eating<br />
five or more servings of fruits and vegetables<br />
each day as part of a healthy, low-fat diet.<br />
Some plant foods in particular may reduce colon<br />
and stomach cancer risk, such as:<br />
• cruciferous vegetables like broccoli, cauliflower,<br />
brussels sprouts, kale and cabbage<br />
• green and dark yellow vegetables like spinach,<br />
romaine lettuce, carrots, squash and sweet potatoes<br />
• beans and soybean products<br />
Vaccines that vanquish cancer<br />
Because some cancers are triggered by a virus,<br />
vaccines to prevent certain viral infections can protect<br />
against cancer. Talk with your physician about:<br />
A new benefit for a common drug<br />
<strong>The</strong> drug raloxifene (brand name Evista),<br />
widely prescribed to prevent and treat osteoporosis<br />
in postmenopausal women, also protects against<br />
invasive breast cancer. Raloxifene is approved by<br />
the U.S. Food and Drug Administration as only<br />
the second drug to prevent breast cancer. <strong>The</strong> first,<br />
tamoxifen, is a better option for premenopausal<br />
women.<br />
Research continues, but so far, the most effective<br />
cancer preventives are those we’ve known for years.<br />
Lifestyle behaviors like not smoking, getting regular<br />
activity, protecting your skin from the sun and seeing<br />
your healthcare provider for timely screenings like<br />
mammograms, colonoscopies, Pap tests and prostate<br />
cancer tests shouldn’t be underestimated. WHT<br />
16<br />
Women’s Health Today
A positive approach to PMS<br />
Women endure it, physicians empathize<br />
with patients suffering from it and<br />
sitcoms make light of it, but if you’re<br />
female there’s little chance of avoiding<br />
it: premenstrual syndrome, or PMS.<br />
You probably know the signs of PMS: Seven to<br />
10 days before your period, you notice you’re retaining<br />
fluid, your breasts are sore, you suddenly crave<br />
chocolate and you may even need a good cry. In fact,<br />
physicians say more than 150 symptoms—physical,<br />
emotional or mental—can be attributed to PMS.<br />
<strong>The</strong>n, at the onset of your period, the symptoms<br />
thankfully retreat for another month.<br />
Seventy-five percent to 85 percent of menstruating<br />
women say they experience at least one PMS<br />
symptom during their monthly cycle. And an estimated<br />
3 percent to 8 percent of menstruating women<br />
suffer a type of PMS—premenstrual dysphoric<br />
disorder—so severe it affects their daily functioning.<br />
Most PMS is treatable<br />
As of yet, no tests can help physicians diagnose<br />
PMS. In addition, the severity of symptoms varies<br />
among women and can be different in the same woman<br />
from month to month. PMS usually sets in after age 20<br />
and can become a regular occurrence until menopause.<br />
Physicians believe PMS is somehow linked to the<br />
interaction of the brain and the ovaries. Beyond that,<br />
little else has been established. However, you can make<br />
some lifestyle changes to find relief from PMS, such as:<br />
• eating foods rich in complex carbohydrates,<br />
such as leafy vegetables, whole grains and fruit<br />
• exercising several times each week for a better<br />
mind‐set, more self-esteem and greater physical<br />
resistance to symptoms<br />
• using less salt to minimize bloating and swelling<br />
• decreasing caffeine and alcohol consumption<br />
to reduce irritability<br />
• practicing relaxation through yoga, deep<br />
breathing or meditation<br />
• taking supplements of chewable calcium<br />
(1,200 mg/day) and magnesium (400 mg/day), which<br />
have been shown to reduce bloating, moodiness and<br />
breast soreness by as much as 50 percent<br />
• getting sufficient sleep to reduce stress and<br />
restore yourself<br />
Several medications can also treat PMS effectively.<br />
Nonsteroidal anti-inflammatory drugs—or<br />
NSAIDs—relieve cramps and breast pain, although<br />
their long-term use may cause stomach problems.<br />
You might also ask your physician if diuretics to<br />
relieve fluid retention are appropriate for you. Low<br />
doses of selective serotonin reuptake inhibitors<br />
(SSRIs) such as Prozac, Zoloft and Paxil have<br />
reduced PMS symptoms in up to 70 percent of<br />
patients. What’s more, they can sometimes be taken<br />
just a couple of weeks each month. WHT<br />
Don’t suffer in silence!<br />
Talk with your physician about which treatments for PMS may be<br />
right for you. If you need an Ob/Gyn or a primary care physician,<br />
call <strong>The</strong> <strong>Christ</strong> <strong>Hospital</strong> physician referral line at 513-585-1000.<br />
www.womenshealthexperience.com 17
Healthy moves<br />
Which exercise is<br />
best for you?<br />
Answer these simple questions to find out<br />
Do you want to lose weight? Boost<br />
aerobic fitness? Prevent disease?<br />
Build strength? Maybe you want<br />
to do all four—or more. Knowing<br />
your fitness goals can help you plan an exercise<br />
program that matches your needs.<br />
Get started by circling all the numbered<br />
statements that apply to you and reading the<br />
corresponding recommendations.<br />
1<br />
2<br />
3<br />
4<br />
5<br />
6<br />
I’m concerned about a family or personal history of one or<br />
more of the following:<br />
• high blood pressure<br />
• high cholesterol<br />
• diabetes<br />
• stroke<br />
• heart disease or heart attacks<br />
• osteoporosis<br />
• stress, anxiety and depression<br />
• colon cancer<br />
I’m not very active.<br />
I’m concerned about one or more of the following:<br />
• losing my ability to function independently<br />
• falling or injuring myself<br />
• having stiff, sore muscles<br />
I’m interested in:<br />
• reducing flabbiness<br />
• increasing muscle strength<br />
• building bone mass<br />
I’d like to:<br />
• become exceptionally fit<br />
• get maximum protection against heart disease<br />
• participate in strenuous activities without tiring<br />
I don’t have much time to exercise.<br />
7<br />
8<br />
9<br />
10<br />
I’m worried about injuring myself during exercise.<br />
I’d like to stay active and feel good as I age.<br />
I’d like to extend my life span.<br />
I want to lose weight.<br />
© istockphoto.com/Cloki<br />
18<br />
Women’s Health Today
❝<br />
Knowing your fitness goals can help<br />
you plan an exercise program that matches<br />
your needs. ❞<br />
If you circled…<br />
© istockphoto.com/Doug Cannell/Jim Jurica, © 2009 Jupiterimages<br />
1<br />
Staying healthy is a priority. To<br />
help prevent or control the<br />
listed conditions, aim for regular<br />
moderate activity. Try walking<br />
(3-4 mph), swimming, cycling<br />
(under 10 mph), dancing, yard<br />
work or housecleaning. And keep<br />
the acronym “FIT” in mind:<br />
Frequency: at least five<br />
times a week.<br />
Intensity: at<br />
50 percent to<br />
85 percent of your<br />
maximum heart<br />
rate. (To find your<br />
maximum heart rate,<br />
subtract your age from 220. <strong>The</strong>n<br />
multiply that figure by 0.5 to 0.85 to<br />
find your optimal beats per minute.)<br />
Time: at least 30 minutes a day.<br />
2<br />
You may have the most to gain<br />
from getting active. If you find<br />
a 30-minute block of activity daunting,<br />
try for three 10-minute sessions<br />
each day.<br />
3<br />
Stretching exercises will help<br />
maintain flexibility and range<br />
of motion well into your later years.<br />
Aim for two or more sessions<br />
a week of strengthening<br />
activities. Old-fashioned<br />
calisthenics, handheld weights or<br />
weight machines are some of the<br />
tools you can use to build muscles.<br />
5<br />
Peak performance—and<br />
maximum disease prevention—is<br />
your aim. That means a<br />
more vigorous workout that may<br />
include brisk walking, lap swimming<br />
and competitive sports. Whatever<br />
activity you choose, aim for working<br />
at 60 percent to 90 percent of your<br />
maximum heart rate at least<br />
30 minutes a day.<br />
6<br />
4<br />
Try sneaking fitness into your<br />
daily routine. Take a half-hour<br />
walk at lunchtime. Take the stairs<br />
instead of the elevator. Use a hand<br />
mower. Every minute—and every<br />
movement—counts.<br />
7<br />
Your fear is no reason to<br />
remain inactive. <strong>The</strong> trick:<br />
Choose varied activities that match<br />
your fitness level, wear proper<br />
footwear and protective gear and<br />
remember to start low and go slow.<br />
Soon, confidence will outweigh your<br />
initial fear.<br />
8<br />
Your best bet is a complete<br />
program that includes aerobic,<br />
flexibility and strength-training<br />
exercises. Commitment to a total<br />
program will help you feel, look and<br />
act young.<br />
9<br />
You’ll be happy to hear that<br />
moderate levels of physical<br />
fitness can help extend your life span.<br />
Better news: <strong>The</strong> more active you<br />
are, the greater the benefit.<br />
10<br />
Follow a healthful diet, and<br />
do aerobic and muscle-<br />
strengthening exercises regularly.<br />
Aerobic exercises help burn calories,<br />
while muscle-strengthening<br />
exercises help increase lean body<br />
mass and boost metabolism.<br />
www.womenshealthexperience.com 19
Breathe<br />
easy<br />
Reduce your risk of COPD<br />
It’s the fourth leading cause of death in the United<br />
States, killing more women than men, yet many<br />
people haven’t even heard of chronic obstructive<br />
pulmonary disease (COPD).<br />
COPD is a term used to describe a group of<br />
lung diseases, usually chronic bronchitis and emphysema,<br />
that make it difficult to breathe. In 90 percent<br />
of COPD cases, cigarette smoking is the cause.<br />
Experts think the increase in female smokers since<br />
the 1940s may be to blame for the rise in COPD<br />
deaths among women. Other causes of COPD<br />
include on-the-job exposure to dust and chemicals.<br />
But COPD doesn’t just affect your breathing.<br />
It can also cause pulmonary hypertension and heart<br />
problems and put you at greater risk for lung cancer<br />
and depression.<br />
Looking for signs<br />
COPD can be difficult to catch early. It develops<br />
slowly, so symptoms may not appear until middle<br />
age, when the lungs have usually already suffered<br />
significant damage. Over time, the following symptoms<br />
of COPD get worse:<br />
• cough that won’t go away<br />
• cough accompanied by mucus<br />
• shortness of breath or wheezing<br />
• chest tightness<br />
• recurring respiratory infections<br />
If you have any of these symptoms, see your<br />
healthcare provider immediately. He or she can perform<br />
breathing tests to rule out other conditions,<br />
such as asthma, and confirm COPD.<br />
Prevention is key<br />
Prevention is essential, as there’s no cure for<br />
COPD, though medications and other therapies<br />
can help you live more fully with the condition. To<br />
reduce your risk:<br />
∆ Kick butt. Better your odds of quit-smoking<br />
success by being prepared:<br />
• Set a quit date and mark it on your calendar.<br />
• Start to cut back before your quit date.<br />
• Ask your healthcare provider for help; this<br />
may include advice about over-the-counter quitsmoking<br />
aids or prescription medications.<br />
• Consider joining a smoking cessation program<br />
or support group.<br />
• Throw out all smoking paraphernalia, such as<br />
ashtrays and lighters, and avoid places where people<br />
smoke.<br />
• Be prepared for withdrawal symptoms—they’ll<br />
eventually subside.<br />
• Eat healthfully and exercise to avoid weight<br />
gain. Many people are tempted to go back to cigarettes<br />
when the scale starts to creep up.<br />
∆ Stay away from smoke. If you’re a nonsmoker,<br />
avoid secondhand smoke to reduce your risk of<br />
developing COPD.<br />
∆ Protect yourself at work. If your job exposes you<br />
to chemical fumes or dust, talk with your manager<br />
about ways to reduce your exposure, such as wearing<br />
a mask. WHT<br />
20<br />
Women’s Health Today
7<br />
smart things<br />
you can do for your baby<br />
How you treat your infant now can affect his or her<br />
health, safety and intelligence throughout childhood<br />
and beyond. Consider these recommendations:<br />
1Breastfeed. <strong>The</strong> Surgeon General recommends<br />
that all babies be breastfed exclusively for the first<br />
four to six months (preferably six). Research shows<br />
that babies who aren’t breastfed exclusively are more likely<br />
to have more upper respiratory and ear infections, and<br />
breastfed babies may be less likely to develop diabetes,<br />
asthma or certain childhood cancers.<br />
4Go back to sleep. <strong>The</strong> American Academy of<br />
Pediatrics recommends that all babies sleep on<br />
their backs to reduce the risk of sudden infant<br />
death syndrome (SIDS). Other ways to reduce SIDS risk:<br />
Use a firm crib mattress; remove pillows, stuffed animals<br />
and comforters from the crib; and use infant sleep<br />
sacks instead of loose blankets.<br />
2Properly install the car<br />
seat. Baby car safety<br />
is so important that<br />
hospitals don’t release newborns<br />
without car seats. But<br />
research shows that most<br />
people don’t install the seats<br />
properly, which can lead to<br />
death or serious injury during<br />
an accident. See whether<br />
your local police or fire station<br />
offers free installation.<br />
5Fight germs. Infants<br />
don’t have fully<br />
developed immune<br />
systems, so they need to<br />
avoid people with contagious<br />
illnesses. Insist that<br />
anyone who touches your<br />
baby wash his or her hands<br />
first, especially if they’ve<br />
sneezed, coughed, gone to<br />
the bathroom, changed a<br />
diaper or touched a pet.<br />
3Give baby enough iron. Iron deficiency,<br />
which can cause anemia, is<br />
the most common nutritional deficiency in<br />
this country. In infants, it can delay movement and mental<br />
function. Your baby should get enough if you breastfeed<br />
for 12 months and introduce iron-fortified infant cereal at<br />
6 months. Or, use an iron-fortified formula.<br />
6Vaccinate. Babies are vulnerable<br />
to many diseases. Stay on pace<br />
with the Centers for Disease<br />
Control and Prevention-recommended schedule. Don’t<br />
forget the flu shot: All children ages 6 months through<br />
18 years need one every year.<br />
7Childproof your home. When your baby can crawl, make sure<br />
your home is safe. Crawl around to see the world through his<br />
or her eyes; remove dangerous items from reach; and consider<br />
installing safety latches on cabinets, soft bumpers on table corners,<br />
safety gates at stairways and child-proof covers on electrical outlets.<br />
www.womenshealthexperience.com 21
Healthy bites<br />
Just-picked dishes<br />
Take advantage of the season’s fresh crop!<br />
<strong>The</strong> good news about fresh vegetables: You<br />
don’t have to grow them yourself to benefit<br />
from Mother Nature’s bounty. Here’s what<br />
some of summer’s most popular crops have<br />
to offer:<br />
Arugula. A deep green salad vegetable, arugula<br />
is a good source of the antioxidant beta-carotene. It’s<br />
rich in calcium, too—64 milligrams in 2 cups raw.<br />
Bell peppers. Surprisingly, red bell peppers<br />
provide three times as much vitamin C as oranges.<br />
Nutrient dense, they’re also good sources of vitamins<br />
A, B6 (an especially heart-healthy nutrient), betacarotene<br />
and folate (another<br />
“heart-y” vitamin).<br />
Eggplant. This vegetable’s<br />
main virtue is robust<br />
flavor and super satisfaction<br />
for very few calories and no<br />
fat—a boon to any<br />
heart-healthy diet.<br />
However, eggplant<br />
absorbs more<br />
fat than any<br />
other vegetable,<br />
so<br />
choose your<br />
cooking method<br />
wisely. Try broiling,<br />
roasting, grilling<br />
or stewing rather than<br />
frying. Or give this ratatouille<br />
a try:<br />
• 1 unpeeled eggplant, chopped<br />
• 1 cup chopped bell peppers<br />
• 1 cup chopped tomatoes<br />
• 1 cup chopped summer squash<br />
• 1 chopped onion<br />
• 2 tbsp. olive oil<br />
• 1 tbsp. each fresh oregano, basil and thyme<br />
In a large saucepan, sauté eggplant, peppers,<br />
tomatoes, squash and onion in olive oil until they<br />
begin to release their own juices. Add the herbs, salt<br />
and pepper to taste, cover the pan and simmer about<br />
20 minutes or until tender.<br />
Enjoy ratatouille as<br />
a warm or cold side dish,<br />
toss with pasta or puree for<br />
soup.<br />
Gardening ranks<br />
right up there<br />
with playing volleyball<br />
or brisk walking when it<br />
comes to calories<br />
burned.<br />
Peas. If you want a sweet<br />
and satisfying low-calorie source<br />
of protein, think peas. About ¾ cup<br />
of peas contains as much protein as an<br />
egg and less than a<br />
gram of fat. Try this classic<br />
preparation:<br />
lettuce<br />
• 1 head Bibb or Boston<br />
• 2 cups shelled green peas<br />
• ¼ cup chicken broth<br />
• fresh herbs, as desired<br />
Wash but don’t dry the<br />
lettuce leaves. Line a saucepan<br />
with one layer of lettuce<br />
leaves. Spread the shelled peas<br />
on the lettuce lining and season<br />
with herbs, salt and pepper to taste. Add broth.<br />
Cover peas with another layer of lettuce leaves.<br />
Cover the pan, and cook peas over medium heat for<br />
15 minutes, or until tender. Before serving, chop lettuce<br />
and toss with the peas.<br />
Romaine lettuce. Rich in vitamins A and C and<br />
folate, romaine is a more nutritious alternative to<br />
pale iceberg lettuce. In general, the darker green the<br />
leaves, the more nutrient-packed the salad green.<br />
Snap beans. Green and wax beans are chockfull<br />
of beta-carotene and vitamin C. <strong>The</strong>y’re also<br />
good sources of heart-healthy folate.<br />
Summer squash. Thin-skinned and light-<br />
colored, summer squashes (varieties include zucchini,<br />
pattypan and chayote) are a mild but refreshing<br />
22<br />
Women’s Health Today
Good reasons to<br />
grow your own<br />
Need an incentive for cultivating your<br />
own garden this year? Here are three:<br />
• You can reduce your risk of heart<br />
attack. Gardening just 30 to 45 minutes<br />
three times a week can decrease your<br />
blood pressure, increase your HDL<br />
cholesterol (the good kind) and help<br />
reduce your risk of type 2 diabetes.<br />
• You’ll burn calories. In fact, gardening<br />
ranks right up there with playing<br />
volleyball, brisk walking or golfing when<br />
it comes to average number of calories<br />
burned (from a low of 125 calories/hour<br />
for a 120-pound person to 328 calories/<br />
hour for a 180-pound person—more if<br />
your weight exceeds 180).<br />
• You’ll ease stress and anxiety,<br />
sharpen your mental skills and derive satisfaction<br />
from seeing your garden grow.<br />
18-calorie-a-cup addition to many dishes. Eat squashes<br />
with their skins to reap the beta-carotene benefit.<br />
Tomatoes. A leading source of vitamin C,<br />
tomatoes are heralded as a good-for-your-heart food.<br />
That’s because they contain lycopene, an antioxidant<br />
that appears to have heart-protective powers. To<br />
benefit from lycopene, the tomatoes must be cooked.<br />
So try this easy fresh tomato and basil sauce:<br />
• 1 chopped onion<br />
• 1 tbsp. olive oil<br />
• 3 cups chopped ripe tomatoes (peel and seed<br />
before chopping)<br />
• 1 /3 cup chopped fresh basil<br />
In a medium saucepan, sauté chopped onion in<br />
olive oil until translucent. Add chopped tomatoes<br />
and bring to a boil, stirring occasionally. Lower the<br />
heat, add basil and simmer the sauce for 30 minutes<br />
or until thickened. Add salt and pepper to taste.<br />
Serve with pasta, toss with cooked vegetables or use<br />
as a pizza topping. WHT<br />
www.womenshealthexperience.com 23
Health smarts<br />
Serious smoking stats<br />
More than 25 years ago, the U.S. Surgeon General<br />
stated, “Cigarette smoking is the major single<br />
cause of cancer mortality in the United States.”<br />
Unfortunately, this statement is still true today.<br />
While most everyone is aware of the obvious dangers of<br />
smoking, many people still can’t kick this habit, sometimes<br />
for lack of knowledge.<br />
Do you and your loved ones know all you need to<br />
know about smoking? Test yourself by answering true<br />
or false to these statements and checking the answers.<br />
True or false?<br />
{1} <strong>The</strong>re is no safe way to smoke cigarettes.<br />
{2} <strong>The</strong> nicotine in tobacco causes cancer.<br />
{3} <strong>The</strong>re’s no danger in smoking without inhaling.<br />
{4} No matter how long someone smokes, quitting is<br />
still beneficial.<br />
{5} Smokers are all alone in their efforts to quit.<br />
Answers<br />
{1} True. Even smoking as few as one<br />
to four cigarettes a day can still<br />
lead to an increased risk of heart<br />
disease and a shorter life span.<br />
Switching to a low-tar or<br />
low-nicotine cigarette doesn’t<br />
make smoking safer, since<br />
people often end up puffing<br />
more cigarettes to get the same<br />
nicotine dose. Smoking cigars,<br />
pipes or hand-rolled, menthol or<br />
clove cigarettes isn’t safe either:<br />
Any kind of smoking can harm the<br />
human body.<br />
{2} False. While it’s the nicotine that’s<br />
addictive to smokers, it’s not what causes cancer.<br />
Tobacco and tobacco smoke is made up of more than<br />
4,000 chemicals, of which more than 60 cause cancer.<br />
Some of these carcinogens include arsenic, benzene,<br />
cadmium, chromium, nickel and vinyl chloride.<br />
{3} False. Cigarette smoke harms any living tissue it<br />
Test your<br />
health<br />
knowledge<br />
online<br />
Take more health quizzes and<br />
assessments online at<br />
www.womenshealthexperience.com.<br />
Plus, find out what other women<br />
are saying by participating<br />
in our online polls!<br />
comes in contact with. In fact, pipe and<br />
cigar smokers, who usually don’t<br />
inhale, are at risk for cancers of<br />
the lip, mouth and tongue. Plus,<br />
inhaling your own secondhand<br />
smoke puts you at risk for lung<br />
cancer.<br />
{4} True. In just 20 minutes<br />
after your last cigarette, your<br />
body gets healthier: both your<br />
heart rate and blood pressure<br />
drop. In 12 hours, your blood’s<br />
carbon monoxide level falls to normal.<br />
<strong>The</strong> benefits increase steadily<br />
with time, until at the 15-year mark, your<br />
risk of coronary heart disease is equal to that of a<br />
non-smoker.<br />
{5} False. Start with the American Cancer Society at<br />
www.cancer.org or the American Heart Association at<br />
www.americanheart.org for a wealth of support. Search<br />
on both sites for “quit smoking” to find all you need.<br />
24<br />
Women’s Health Today
Stay informed<br />
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TM
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To learn more about robotic-assisted gynecologic surgery at<br />
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To make an appointment with one of our experts, please call:<br />
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2139 Auburn Avenue | Cincinnati, OH 45219 | 513-585-2000