WEEKLY WELLNESS TIPS
► From Dr. Sweety Prethish, internal medicine physician at Riverwood Healthcare:
Quitting smoking will improve your health—and your life.
Quitting smoking is one of the best steps you can take to improve your overall health—and your life.
Knowing WHY you want to quit is an important step. Consider these reasons:
 Gain improved quality and length of life. Smoking is the #1 cause of preventable death in the
U.S., causing over 393,000 deaths per year. After a year without smoking, your risk for heart
disease is lowered by 50 percent, according to the American Lung Association.
 Breathe easier. Cigarette smoke can narrow the air passages and make breathing more
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difficult, and cause a chronic smoker’s cough.
Protect the people around you Cigarette smoke is harmful to everyone who inhales it, not
just the smoker.
If you’re thinking about quitting smoking, attend the Nov. 13 program on support and “tips for success”
at Riverwood in Aitkin. For more information, go to http://www.lung.org/stop-smoking/how-toquit/why-quit/benefits-of-quitting/
► From Nurse Practitioner Jennifer Burgos at Riverwood Healthcare:
Relaxation techniques can help you de-stress.
You can’t completely eliminate stress from your life, but you can control how much it affects you.
Relaxation techniques such as yoga, meditation and deep breathing activate the body’s relaxation
response, a state of restfulness that is the opposite of the stress response.
When practiced regularly, these activities lead to a reduction in your everyday stress levels and increase
your ability to stay calm and collected under pressure.
If you’re feeling overwhelmed by stress, see your healthcare practitioner.
For more information, go to
http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm
► From Nurse Practitioner Jeri Gilb, Family Practice, Riverwood Healthcare:
Rev up your immune system before cold season strikes.
The immune system is your body’s first line of defense against disease. This is a good time of year to
make sure your immune system is as strong as it can be to help prevent colds and flu.
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Get a flu shot from your primary care clinic, public health department or local pharmacy.
Eat a balanced, healthy diet with a variety of foods—and plenty of fruits and vegetables.
Manage your stress. Studies show that chronic stress can age the immune system, increasing
the risk for cancer, type 2 diabetes and other diseases.
For more information, go to http://www.webmd.com/cold-and-flu/boost-immunity-8/immune-systemfacts
► From Nurse Practitioner Janet Larson, Family Practice, Riverwood Healthcare:
Get moving now!
Find an exercise you enjoy. Turn up the music and dance. Get outside and walk the dog or go for a hike.
Fact: Duke University found that only 30 minutes of exercise 3 times a week was just as effective as
drug therapy in the treatment of depression.
Don’t have time? Recent studies found that 10-10-10 or 10 minutes three times a day is equal to a 30minute workout, and for some, even more effective. We all have 10-10-10.
For more information, go to http://familyfitness.about.com/od/bearolemodel/a/exercise_at_home.htm
► From Lisa Kuklis, Registered Dietitian, Riverwood Healthcare:
Make healthy eating a habit.
The best way to regularly get more healthful food into your diet is to make it a habit.
Start the day with a healthy breakfast. A meal of low-fat dairy, whole grains, fruit and protein is filling
and sets a healthful tone for the rest of the day.
Plan what you’ll eat. Plot out meals and snacks ahead of time so you have the right items on hand when
you get hungry. Pack lunch and a snack for work the night before.
Read nutrition labels on packaged food. Compare serving sizes, calories, saturated fat, sodium and
fiber among similar products to make the best choices.
For more information, go to www.eatright.org
► From Amy Renner, Breast Health Care Coordinator at Riverwood Healthcare:
Take three steps to breast health.
1) Learn your risk for breast cancer. Talk to your family and find out specific health conditions and
illnesses that family members have had. Talk to your doctor about your personal risk of breast cancer.
2) Get screened for breast cancer. Have a mammogram every year starting at age 40 if you are at
average risk. Have a Clinical Breast Exam (breast exam by a healthcare practitioner) at least every three
years, starting at age 20, and annually starting at age 40.
3) Know what is normal for you. See your healthcare practitioner right away if you notice breast
changes such as lumps, redness, dimpling/puckering or new pain that doesn’t go away. For more
symptoms info, go to http://ww5.komen.org/uploadedFiles/Content_Binaries/ENGLISH%20%20Final1.pdf
For more information on local resources for breast cancer care, go to www.breasthealthalliance.org
► From Dr. Ted Trueblood, Family Medicine physician at Riverwood Healthcare:
Getting enough sleep is vital for good health.
Without enough hours of restorative sleep, your body won’t be able to function at a level even
close to your true potential. Sleep affects your mental sharpness, productivity, emotional
balance, creativity and physical vitality.
How much sleep do you need? Most adults need 7 ½ to 8 hours of sleep. Young children and
teens need more.
Some activities that can help you sleep better:
 Exercise regularly with a brisk walk, a bike ride, gardening or housework.
 Do gentle, relaxing stretches or yoga in the evening.
 Maintain a positive outlook and keep anxiety and stress in check.
For more information, go to http://www.helpguide.org/life/sleeping.htm
► From Lisa Gerhart, Family Nurse Practitioner at Riverwood Healthcare:
Eat healthy between meals.
Even if you eat three meals a day, you may feel hungry at times. What’s the answer? Healthy snacking,
which can help curb your hunger so you don’t overeat at meal time.
Specific tips on healthy snacking include:
 Avoid junk food. Don't buy chips, cookies or other unhealthy snacks.
 Choose food items that are low-fat, low-sugar or low-salt.
 Healthy snack ideas: Fruit smoothie with low-fat milk, a handful of almonds or pistachio nuts, an
apple with low-fat string cheese, half a banana, a few crackers with peanut butter or 2 cups of
air-popped popcorn (without butter!).
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Drink lots of water. This keeps you full longer. Sometimes the body can mistake hunger for
thirst.
For more information, go to http://www.ucsfhealth.org/education/healthy_snack_ideas/index.html
► From Dr. Martin O’Malley, Ophthalmologist at Crosby Eye Clinic who practices at Riverwood’s
hospital in Aitkin and at Crosby Eye Clinic in Baxter and Crosby:
Take steps to keep your eyes healthy.
You can do many things to keep your eves healthy and make sure you’re seeing your best. Here are
some tips to follow:
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Have a comprehensive dilated eye exam. Many common eye diseases, such as glaucoma,
diabetic eye disease, and age-related macular degeneration, may have little to no symptoms
before they cause significant damage. A dilated eye exam is the only way to detect these
diseases in their early stages.
Stop smoking. Smoking has been linked to numerous health conditions and worsening of many
underlying health conditions such as high blood pressure and diabetes, and it can also affect
your vision. Smoking has been linked to increased rates of cataract formation, macular
degeneration, and glaucoma.
Be sun-smart: Many common skin cancers can develop near and around your eyes with
exposure to sunlight all day. Wearing a hat with a brim can reduce your sun exposure, and
sunglasses can reduce your eyes' exposure to ultraviolet rays, which may increase your risk of
cataracts and macular degeneration.
For more information, go to http://www.nei.nih.gov/healthyeyes/eyehealthtips.asp
► From Linda Chantland, Registered Nurse who oversees Infection Control at Riverwood Healthcare:
Handwashing can help you stay well.
According to the Centers for Disease Control about 80% of infectious diseases, such as colds and the flu,
are spread through touch. Washing your hands frequently and thoroughly with soap and water can
protect you from many illnesses spread by viruses and bacteria, which can be picked up through
touching people, animals or surfaces.
Handwashing tips that can help prevent the spread of germs include:
 Wet your hands with clean water.
 Apply soap.
 Rub your hands together vigorously and scrub all surfaces, including wrists.
 Scrub for 20 seconds (sing “Happy Birthday” twice).
 Rinse with clean water.
 Dry hands briskly.
For more information, go to http://www.health.state.mn.us/handhygiene/wash/hwfactsheet.pdf
► From Dr. Leo Chough, orthopaedic surgeon, Minnesota Center for Orthopaedics, practicing in Aitkin
at Riverwood Healthcare Center and in Crosby at Cuyuna Regional Medical Center:
Learn how to stay safe when playing sports.
Sports injuries are common among athletes and can be either acute (sprains, fractures or tears) or
chronic (tendinitis or overuse).
Tips that can help prevent injuries include:
 Get in proper physical condition to play a sport.
 Wear appropriate protective gear and equipment.
 Always warm up before playing.
 Avoid playing when very tired or in pain.
For expert advice about basic workout routines and exercises for better sports performance, injury
prevention and recovery, see a physician with training and experience in sports medicine.
For more information, go to http://sportsmedicine.about.com/
►From Dr. Jessica Hodson, Family physician at Riverwood Healthcare Center:
Take a break from stress.
Taking time out to care for yourself is an important step to relieve stress and improve your overall
health.
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Set aside some “alone” time when you can listen to some soothing music and clear your mind.
Take a long soak in a warm bath to totally relax your whole body.
Get a professional massage or if you can’t afford to do this regularly, trade with your spouse or a
friend to relax each other’s shoulder and back muscles.
Other tips for managing stress include: Eat a healthy diet. Get regular exercise. Sleep 7-8 hours a night.
For more information, go to http://stress.about.com/od/lowstresslifestyle/a/selfcare.htm
► From Dr. Tim Dirks, cardiologist with Minneapolis Heart Institute-Brainerd Lakes who sees patients at
Riverwood’s Aitkin clinic.
Two types of exercise can help keep you healthy.
Did you know the heart muscle grows stronger with exercise? Even a little exercise is better than none
at all. If you move your body, you will likely feel better. Aim for at least 30 minutes of continuous
physical activity every day.
1) Aerobic exercise is a continuous activity such as walking, swimming and biking that can be sustained
minutes at a time. This exercise gets your heart pumping stronger during activity which improves
stamina (endurance and fitness) and can reduce excess weight, improve blood pressure and improve
cholesterol levels.
2) Strength Training improves your muscle strength and tone, reduces body fat and may reduce pain in
your lower back. There are several different types of strength training: elastic bands, cuff and hand
weights, free weights, wall pulleys and weight machines.
You don’t need to join a health club or buy expensive equipment. Choose activities you enjoy.
Examples might include mowing the lawn with a push mower, cleaning house, dancing, going for a swim
or any sport you like.
Talk with your doctor about starting an exercise program if you have health problems, concerns,
questions, or if you are older than age 50.
For more information, go to http://www.allinahealth.org/ahs/servicegateway.nsf
► From Dr. Tim Arnold, Family physician at Riverwood Healthcare Center:
Set realistic weight loss goals.
Talk to your healthcare practitioner to determine a healthy weight for you. If you are overweight, even a
modest weight loss can help control your risk factors for diabetes, heart disease and other chronic
diseases.
Most people overestimate how much weight they can lose in short period of time. If you have a lot of
weight to lose, start with a smaller goal, such as 5% of your body weight.
Keep in mind that losing more than 2 pounds a week is unrealistic and can be unhealthy.
To keep the weight off, choose exercise and eating plans that you can stick with long term.
For more information, go to http://www.cdc.gov/healthyweight/losing_weight/
► From Dr. Jeff Ehnstrom, Family physician at Riverwood Healthcare Center:
Stay physically active doing activities you enjoy.
Staying physically active will help you manage your weight. In addition, exercise helps reduce heart
disease and diabetes. Most adults in good health should set a goal of doing at least 30 minutes or more
of moderate-intensity exercise 5 to 7 days per week.
Some examples of moderate exercise, which may include hobbies you love, include:
 Walk 2 miles in 30 minutes.
 Garden for 30-45 minutes.
 Shoot baskets for 30 minutes.
 Dance fast for 30 minutes.
Consult your healthcare practitioner with any concerns about the level of activity you can safely
tolerate.
For more information, go to http://www.nhlbi.nih.gov/hbp/prevent/p_active/m_l_phys.htm
► From Lise Lunde, Adult Nurse Practitioner, Minneapolis Heart Institute-Brainerd Lakes, seeing
cardiology patients at Riverwood Healthcare in Aitkin.
Women should be aware of heart disease risk factors.
Women account for nearly half of all heart attack deaths. Yet women are less likely to believe they are
having a heart attack and more likely to delay seeking treatment.
Pay attention to warning signs, which may be different in women than in men. Warning signs include 1)
shortness of breath; 2) pain or discomfort in the chest, arms, back, neck, jaw or stomach; 3) nausea,
severe indigestion or vomiting; and 4) sudden or extreme fatigue.
Know your risk factors for heart disease, which may include: 1) age with the risk increasing after
menopause; 2) family history; 3) diabetes; 4) cigarette smoking; 5) high cholesterol; 6) high blood
pressure; 7) overweight; and 8) lack of physical activity.
For more information, go to www.goforredwomen.org
► From Dr. Erik Severson, orthopaedic surgeon, Minnesota Center for Orthopaedics, practicing in Aitkin
at Riverwood Healthcare Center and in Crosby at Cuyuna Regional Medical Center:
Protect your joint health.
Walking is a great way to keep your knee and hip joints healthy because it stimulates synovial fluid to
move through the joints. This fluid not only lubricates the joint it also promotes healing of minor
injuries. When you go for a brisk walk, you are building muscle tissue, which will protect your joints.
Some additional tips on joint health include:
 Losing weight reduces pressure on your knees, hips and back, helping to prevent joint injury.
Research has shown that for every pound gained, a person puts seven times more stress on the
knees.
 Stay active year round to maintain good muscle strength and flexibility.
For more information, go to http://arthritis.webmd.com/caring-your-joints
►From Dr. Joselito Burgos, internal medicine physician, Riverwood Healthcare:
Using creative skills can benefit your health.
Your health is affected not only by what you take in through your mouth, but what you take in with your
mind. What you think about affects your physical body. Stress and negative emotions will suppress your
immune system and can lead to heart disease, chronic pain, cancer and other illnesses.
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Whether it’s quilting, painting or photography, doing things that you like reduces overall stress and
improves your well-being.
Creativity sharpens the brain, which can help prevent the advance of dementia in old age.
Whatever you do, make it fun!
For more information, go to
www.naturalnews.com/033591_artistic_expression_health.html
► From Lisa Kuklis, Registered Dietitian, Riverwood Healthcare:
Enjoy the health benefits of fresh fruit.
It’s summertime and fresh fruit in a rainbow of colors is an absolute treat to our senses and to our good
health.
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Fruits are low in calories and fat and are a source of simple sugars, fiber, and vitamins, which are
essential for optimizing health.
They provide plenty of soluble dietary fiber, which helps to control cholesterol and offers relief
from constipation as well.
Fruits contain many antioxidants like flavonoids and vitamin-C, which help protect your body
from oxidant stress, diseases and cancers. They also help fight disease by boosting immunity
levels.
You can get even more health benefits by picking your own strawberries, raspberries or
blueberries.
For more information, go to www.eatright.org
► From Dr. Peter Stokman, Cardiologist at Minneapolis Heart Institute-Brainerd Lakes who sees
patients at Riverwood’s specialty clinic in Aitkin:
Take the Minneapolis Heart Institute-Brainerd Lakes Heart Healthy Challenge.
Getting and staying physically active is one of the best ways to protect your heart health. This summer,
the Minneapolis Heart Institute-Brainerd Lakes, in partnership with the American Heart Association, is
sponsoring a challenge for individuals to walk, run or bike 100 miles in 100 days, beginning June 23
through September 30.
Keep track of the miles you walk, run or bike, aiming to achieve 100 miles in 100 days, on a tracking form
you can download here. As soon as you reach 100 miles, send in your form and your name will be
entered into a drawing for one of several great prizes to be awarded Oct. 8. First prize is a $350 gift card
toward the purchase of a bike at Target. Other prizes include five Timex pedometers, two $50 gift cards,
and an adult bike helmet.
For more information on heart health, go to www.heart.org
► From Dr. Ted Trueblood, Family Medicine physician, Riverwood Healthcare:
Drinking water is essential to good health.
Research suggests that even mild dehydration from lack of water in your body can have a negative effect
on our mood, energy level and ability to think clearly.
 Drinking water can help with weight loss as can eating foods with high water content such as
fruits, vegetables and soups.
 When you’re thirsty, reach for a glass of water rather than a soft drink packed with sugar and
calories.
 Drinking adequate water helps flush your body of toxins, easing the work for your kidneys and
liver.
 Your body needs water to function at an optimal level and to make you look and feel your BEST!
For more information, go to http://nutrition.about.com/od/hydrationwater/a/waterarticle.htm
► From Jean Chouanard, Rehabilitation Manager, Riverwood Healthcare:
S-T-R-E-T-C-H before and after vigorous physical activity.
Stretching can help improve your body’s flexibility. And better flexibility may improve your performance
in physical activities or decrease your risk of injuries by helping your joints move through their full range
of motion.
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Perform WARM-UP stretches for a minimum of 5-7 minutes before aerobic exercise.
The right way to stretch is slow and relaxed to the point of mild tension, without causing pain.
Hold the stretch for a minimum of 15 seconds each, without bouncing or holding your breath.
Relax the stretch. Stretch one or two more times with each stretch. Try to stretch a little further
with each stretch.
Perform COOL-DOWNS, slow walking and stretching, after aerobic exercise for 5-7 minutes.
Cool-downs help gradually return your heart rate and blood pressure to resting or pre-exercise
levels.
For more information, go to http://www.womensheart.org/content/exercise/stretching_exercise.asp
► From Nurse Practitioner Rebecca May, Riverwood Healthcare:
Develop a plan for self-care to maintain your health.
Think of self-care as personal health maintenance. It’s any activity you do to improve health or prevent
disease.
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Get regular preventive screenings recommended by your healthcare provider.
Take care of minor ailments before they become major health problems.
Keep your body physically fit with regular exercise.
Choose healthy foods to eat and snack on.
Make time for relaxing activities you enjoy to help manage stress.
For more information, go to http://takingcharge.csh.umn.edu/create-healthy-lifestyle/self-careprevention/be-active-your-self-care-and-healthcare
► From Lisa Gerhart, nurse practitioner at Riverwood Healthcare:
STAND UP for your health.
Research suggests that the more time you spend sitting, whether in front of a computer or TV, the
greater your risk of heart disease and death.
 Look for “standing” opportunities at work. Taking frequent breaks at work can actually boost
your productivity.
 Stand up for mini stretch breaks.
 Stand up during phone calls and for short meetings with coworkers.
 Resist the temptation to work through lunch at your desk. Instead, a short walk will not only
burn calories but help to relieve stress and return to your desk refreshed.
For more information, go to http://www.sciencedaily.com/videos/2008/0610stand_up_for_your_health.htm
► From Dr. Tim Komoto, Family Medicine physician, Riverwood Healthcare:
Pay attention to the PROTEIN in your diet.
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Protein is one of the body's main building blocks for muscle, bone, skin, and other tissues.
As we age, protein is needed to rebuild cells and help you recover from illness. Protein also gives
you the energy you need to stay active.
In the United States, adults get an average of 15 percent of their calories from protein; for a
person who requires a 2,000-calorie-per-day-diet, that's about 75 grams of protein. Red meat,
chicken, fish, dairy products, beans and nuts are excellent choices for protein.
For more information, go to http://www.hsph.harvard.edu/nutritionsource/what-should-youeat/protein/
► From Dr. Brad McCusker, Podiatrist, Riverwood Healthcare:
Walk your way to good health.
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Set a goal for how many minutes you want to walk a week such as 30 minutes, 5 days a week.
Either time your walk or use a pedometer to count steps. A good goal to shoot for is 10,000
steps a day.
Covering one mile in 15 minutes puts you in the “walking for exercise zone.”
Invest in a good quality pair of walking shoes that accommodate any special foot care needs.
Before you start a walking for exercise program, check with your doctor.
For more information on walking for fitness, go to www.medicinenet.com/walking/article.htm
► From Dr. James Madison, Cardiologist, Minneapolis Heart Institute-Brainerd Lakes, seeing cardiology
patients at Riverwood Healthcare in Aitkin :
Not all fats in your diet are equal.
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There are many cooking oils and fats on the market. Choosing one may be difficult with choices
of saturated, nonsaturated, polyunsaturated and trans fatty acids.
Choose liquid oils that are high in monosaturated fat such as canola oil, olive oil and peanut oil.
Trans fats can raise levels of LDL (bad) cholesterol and decrease levels of HDL (good) cholesterol
in the blood. Avoid foods that list partially hydrogenated oils in the ingredients.
Trans fatty acids are often found in foods with processed oils such as margarine, snack foods
and baked goods.
According to the American Heart Association, no more than 30 percent of your total calories should
come from fat. For more information, go to
http://www.yalemedicalgroup.org/stw/Page.asp?PageID=STW037661
► From Melissa Magnuson, RN and Certified Diabetes Educator, Riverwood Healthcare:
You can overcome barriers to exercising.
Exercise is an essential part of a healthy lifestyle for everyone. It becomes particularly important for
those living with diabetes who are working at managing blood sugar levels. Here are some suggestions
for overcoming perceived barriers to exercise.
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I’ve never been active. Talk to your doctor about what exercises are safe for you and discuss
how to get started.
I'm too tired after work. Find a time when your energy level is highest. You could plan to do
something active before work or during the day. Try walking during your lunch break or breaking
your activity into three short 10-minute sessions.
I don't want to have sore muscles. Exercise shouldn't hurt if you start slowly and progress
gradually. Learn how to effectively warm up and cool down with proper stretching techniques.
I don’t like exercise. Find an activity you enjoy and grab a friend to join the fun!
For more information, go to www.diabetes.org/food-and-fitness/fitness/getting-motivated/
► From Dr. Peter Stokman, Cardiologist, Minneapolis Heart Institute-Brainerd Lakes, seeing cardiology
patients at Riverwood Healthcare in Aitkin:
Omega-3 fatty acids offer important health benefits.
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Omega-3 fatty acids offer health benefits including lowering risk of heart disease, stroke,
cancer, immune disorders and asthma.
For heart health, omega-3 fatty acids can help lower triglyceride levels in the blood and may
lower blood pressure slightly.
The American Heart Association recommends eating fish twice a week to get omega-3 fatty
acids in your diet. Omega-3 fatty acids are found in salmon, albacore tuna, trout, herring
and mackerel.
Other sources of omega-3 fatty acids are flaxseed, flaxseed oil, soybeans, soybean oil,
canola oil and walnuts. You can also take fish oil pills to get omega-3 fatty acids in your diet.
For more information, go to http://www.umm.edu/altmed/articles/omega-3-000316.htm
► From Dr. Janelle Trueblood, Family physician, Riverwood Healthcare:
Use relaxation techniques for stress relief.
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Just as we need to take care to eat a balanced diet, we can use relaxation techniques to reduce
daily stress.
Techniques such as progressive relaxation of muscles, yoga, meditation or others reduce stress
with slow breathing and a lower heart rate.
To get the most benefit, use relaxation techniques with other coping methods, such as
exercising, getting enough sleep and connecting with family and friends and a faith community.
For more information on specific relaxation techniques, go to www.mayoclinic.com/health/relaxationtechnique
►From Dr. Tom Lawson, Family Medicine physician at Riverwood Healthcare:
Bike riding is a great way to increase your physical activity.
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Biking helps you burn a lot of calories during a short time period.
You can get a workout for the whole body, but especially for the legs, thighs, calves and glutes.
You can quickly increase your heart rate and blood flow, which will help reduce your risk of
heart disease.
This is a low-impact exercise that is easier on your back, knees, hips and ankles than jogging.
Stay safe. Wear bright or reflective clothing and a bike helmet.
For more information, go to http://www.adultbicycling.com
► From Janet Larson, Family Nurse Practitioner, Riverwood Healthcare:
Stop overeating when you are stressed!
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Increased stress prompts many individuals to overeat, which in turn triggers an increase in
stress.
When stressed, make a point to identify the stress and pay close attention to your food choices,
selecting fresh fruit and vegetables. These foods offer you nutrients that your body needs and
you will find it easier to deal with stress when you feel more physically energetic.
Food Fact: Certain foods stimulate the negative effects of stress in your body and feed negative
thinking. Try to omit caffeine, sugar, salt, saturated fat and high caloric foods from your diet.
For more information on how to de-stress, go to www.webmd.com/balance/guide
► From Rebecca Heimark, Physician Assistant at Minneapolis Heart Institute-Brainerd Lakes, seeing
cardiology patients at Riverwood Healthcare in Aitkin:
Reduce your heart disease risk with de-stress activities.
Feeling stressed? Here are some exercises and activities to try.
 Lie down flat on your back with a pillow under your knees for lower back support. Starting at
your toes briefly contract and then consciously relax the various muscle groups in your feet,
legs, abdomen, fingers, arms, torso and face.
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Sit comfortably in a chair with both feet on floor and place hands on upper abdomen. Take a
long slow inhalation and feel hands rise and slightly separate. Then slowly exhale completely
and feel hands come back together. Repeat several times in a slow gentle fashion for stress
relief.
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Invite your neighbor to go for a walk.
For more information on heart disease and stress management, go to www.heart.org (American Heart
Association).
►From Lisa Kuklis, Registered Dietitian, Riverwood Healthcare:
Make small changes in HOW you eat to lose weight.
Here are some great ways to cut calories every day:
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Downsize your dishes. Use smaller plates and bowls to help you eat less. We tend to fill up the
dish we’re using and then eat it all.
Savor your meals. Eating slowly helps you consume only what your body needs to feel satisfied.
Eating too quickly, in less than 20 to 30 minutes, leads to overeating and feeling uncomfortably
full afterwards.
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Don’t eat out of a bag or box. When you eat out of a package, you are likely to keep eating until
it’s all gone. Instead, read the nutrition facts label to find out what a serving size might be and
pour ONE serving into a small bowl.
Rethink your drinks. High-calorie beverages like soft drinks, juice drinks, energy drinks, specialty
coffees and alcohol add calories just like solid foods. Whenever possible, replace these drinks
with plenty of water.
For more information, go to www.eatright.org
► From Dr. Don Hughes, Family Practice, Riverwood Healthcare:
Keep your body fit for a healthy pregnancy.
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Eat well. A pregnant woman should add about 300 calories to her daily intake--from healthy
foods like low-fat protein/meat, fruits, vegetables and carbohydrates. Your healthcare
practitioner may recommend more or less calories based on your health status and will review
this with you at your first prenatal appointment.
Drink plenty of water. Be sure to drink enough water—more than 8 glasses per day. The
increased volume of blood in the body requires an increase in water intake to maintain it.
Stay physically active. A good rule of thumb is try to walk 30 minutes daily. One thing to keep in
mind is that low-impact workouts are easier on your legs and back.
For more information on prenatal wellness, go to www.womenshealth.gov/pregnancy
► From Amy Renner, Colorectal Cancer Care Coordinator, Riverwood Healthcare:
Reduce your risk of colorectal cancer.
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Over 80% of all cases of colorectal cancer can be prevented with recommended screening.
Despite its high incidence, colorectal cancer is one of the most detectable and, if found early
enough, most treatable forms of cancer.
If you’re 50 or older, getting a screening test for colorectal cancer could save your life.
Colorectal cancer usually starts from polyps that form in the colon or rectum. Screening tests
can find polyps so they can be removed before they turn into cancer, or if cancer is present,
treated promptly and successfully.
Professional guidelines emphasize the importance of a regular screening program that includes
annual fecal occult blood tests, periodic partial or full colon exams, or both.
For more information go to American Cancer Society at www.cancer.org or Colon Cancer Alliance at
www.ccalliance.org
► From Dr. Jeff Ehnstrom, Family Practice, Riverwood Healthcare:
Connecting with others benefits your health.
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Caring involvement with others is one of the easiest steps to good health we can take. Get
together with friends. Participate in community and workplace activities that you enjoy. Write a
personal note of gratitude.
Why are social connections beneficial for your health? Satisfying relationships bust stress and
boost well-being. Dozens of studies have shown that people who have satisfying relationships
with family, friends and their community are happier, have fewer health problems and live
longer.
If you’re facing a particular stress like a serious illness, get additional support beyond what your
family and friends can offer. Check out the support groups Riverwood offers at
http://www.riverwoodhealthcare.com/services/support-groups.html
► From Dr. Sweety Prethish, Internal Medicine, Riverwood Healthcare:
Keep your lungs healthy.
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Go smoke-free. Establish smoke-free zones in your personal space such as your home or car. If
you’re a smoker, ask your doctor about products and medications to help you quit. There is no
safe threshold for smoking.
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Exercise can help you get more out of your lungs. The better your cardio-respiratory fitness, the
easier it is for your lungs to keep your heart and muscles supplied with oxygen. Regular exercise
is particularly important if you have chronic lung disease.
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Through the metabolism process, the food you eat can affect your breathing. The right mix of
nutrients in your diet can help you breathe easier. A healthy diet has lots of variety.
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For more ways to breathe easier, ask your healthcare practitioner, or go to www.lung.org
(American Lung Association).
► From Cory Buschmann, RPAP medical student, Riverwood Healthcare:
You’re never too old to get vaccinations.
Getting immunized is an important step in disease prevention and staying healthy. A few key
vaccinations to consider include:
 Influenza: You need a shot every fall or winter to protect yourself—and those around you—
from the flu virus.
 Pneumococcal (prevention of pneumonia, meningitis): If you’ve never been vaccinated, you
need one dose at age 65 or older, especially if you have heart disease, lung disease or diabetes.
 Tetanus, diphtheria, pertussis (whooping cough): You need a booster shot every 10 years.
Whopping cough is making a comeback in adults.
 Zoster (shingles): If you are age 60 years or older, you should get this vaccine to prevent this
painful rash.
Ask your healthcare providers which vaccinations may be important to you. For more information, to
http://www.cdc.gov/vaccines (Centers for Disease Control).
► From Dr. Joselito Burgos, Internal Medicine, Riverwood Healthcare:
Take heart health into your own hands.
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The #1 prevention factor for heart disease is weight loss. Aim to reduce your weight by a
realistic amount, such as 5 to 10 percent vs. 30 percent. This will increase your chance of
success.
The American Heart Association has found that even if you have no other related health
conditions, obesity itself increases risk of heart disease. Being 20% overweight or more
significantly increases your risk of developing heart disease, especially if you have a lot of
abdominal fat.
If you are overweight or have health problems and want to begin a new exercise program,
consult your doctor and ask if you should have a stress test.
For more information, go to www.heart.org (American Heart Association).
► From Nurse Practitioner Janet Larson, Family Practice, Riverwood Healthcare:
SLEEP away your stress.
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One of the most important things you can do to support a stress- free body is to get adequate
sleep.
 Create a bedtime ritual. A warm bath, cup of herbal tea or reading a book. Set a bedtime, then
stick to it and lights out.
 Eat a light dinner and then nothing to eat 3 hours prior to sleep.
 If you worry, try meditation. Focus on pleasant things. Breathe, then deep breathe very slowly,
allowing yourself to relax.
TIP: Drink milk! What your mother told you is true about warm milk. Supported by scientific
evidence, milk contains tryptophan and calcium, both of which increase your serotonin level.
Serotonin is released by your body to promote sleep. E-Zzzz….
For more information, go to www.sleepfoundation.org
► From Nurse Practitioner Rebecca May, Family Practice, Riverwood Healthcare:
Make FITNESS a priority!
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Fit physical activity into your daily routine.
Establish an exercise plan--what, when and where.
Exercise 20-60 minutes daily.
Incorporate exercise into your daily activities; take the stairs or park further away.
Do something you enjoy that is convenient.
For more information, go to www.webmd.com/fitness-exercise