Tuesday, February 25, 2014
Everything in moderation ... even chocolate
“Everything in moderation.” There’s that phrase again. It comes up repeatedly when discussing health, diet, exercise, and life in general. At the last visit to my primary care physician, my blood work revealed an elevated total cholesterol of 212 and a high LDL (ideal LDL should be below 100, but mine was 134).
Before resorting to an increase in medication, I decided to cut out chocolate from my diet. I have written about the benefits of small amounts of chocolate in daily diet, but I confess I was eating huge quantities around the holidays, thanks to generous gifts from patients and co-workers, friends, and neighbors. My New Year’s resolution was to omit chocolate completely. Cold turkey, so to speak. My friends and co-workers were supportive, only occasionally tempting me with chocolate treats.
I have touted the anti-depressant benefits of chocolate in
the past, and a month into my chocolate-free life, I asked my husband if he
thought I was more crabby than usual.
His response, “My attorney advised me not to answer that question.” Smart man.
I decided to research the benefits of chocolate again. Registered Dietitian Katherine Zeratsky
discusses this topic on the Mayo Clinic website at www.mayoclinic.org. While it hasn’t gained
the status of health food quite yet, chocolate's reputation is on the rise. A
growing number of studies suggest that it can be a heart-healthy choice.
Chocolate and its main ingredient, cocoa, appear to reduce
risk factors for heart disease. Flavanols in cocoa beans have antioxidant
effects that reduce cell damage implicated in heart disease. Flavanols, which
are more prevalent in dark chocolate than in milk chocolate or white chocolate,
also help lower blood pressure and improve vascular function. In addition, some
research has linked chocolate consumption to reduced risks of diabetes, stroke
and heart attack, but the evidence for these claims comes mostly from
short-term and uncontrolled studies.
Zeratsky advises, “If you want to add chocolate to your
diet, do so in moderation.” Her
reasoning is that commercial chocolate has ingredients that add fat, sugar and
calories. And too much can contribute to weight gain, a risk factor for high
blood pressure, heart disease and diabetes.
The best choice is dark chocolate with cocoa content of 65
percent or higher.
Forty-two days into my chocolate fast, my blood work was
repeated. To my surprise, my total
cholesterol was 216, and my LDL was 137, slightly worse than before.
When reviewing my test results, my doctor said, “So why not
start eating chocolate again, but only in moderation. You have to balance enjoying life with a healthy lifestyle
and the appropriate medication.”
Along with stepping up my exercise level, I have decided to
take my doctor’s advice and resume eating a little chocolate. I will eat no more than one ounce of
dark chocolate each day, in other words, in moderation. Now if I could just find that stash of
chocolate that I asked my husband to hide a few weeks ago.
Alice Facente is a community health nurse for the Backus
Health System. This advice should not replace the advice of your personal
healthcare provider. To comment on this column or others, visit the Healthy
Living blog at www.healthydocs.blogspot.com or e-mail Ms. Facente or any of the Healthy Living columnists at healthyliving@wwbh.org.
Monday, February 17, 2014
Caregivers should take heart and take a break
February is the month when we celebrate love and caring; Valentine’s
Day and healthy hearts. But
it isn’t all about heart-shaped boxes of chocolates and cards with cute
pictures of Cupid. It is
also a good time to remember caregivers.
Many people are being cared for by family members or close friends. Indeed, the Mayo Clinic reports more than 65 million
Americans provide care to a loved one.
Caregiving can
be very rewarding, but also very stressful. Being a caregiver can be physically
as well as emotionally draining. Sometimes caregivers are so focused on caring
for their loved one, they fail to notice problems in with own health.
Here are some tips to relieve caregiver stress:
• Take laughter breaks.
Watch a funny video, watch comedies on TV, read the funny pages. Even the most seriously ill people need
light moments. Nobody wants to be
solemn and serious 24 hours a day.
It’s not disrespectful, it’s refreshing to laugh at least a little every
day.
• Take daily exercise breaks. Going for a 20-minute walk with a friend can do wonders.
• Accept help from others. Make a list of things that would relieve some of the burden, then let those offering help choose what they want to do from your list. Let them feel good about helping and supporting you.
• Speak up. Don’t expect people to automatically know what you’re feeling. Involve as many people as you can to share the responsibility.
• Don’t strive for perfection — accept that everything doesn’t have to be perfect. Make a list of the things that are “absolutely necessary” and let other, non-essential things go.
• Don’t neglect your own health. Do whatever is necessary to get a good night’s sleep and eat healthy meals. Make sure you keep your own medical appointments.
• Take some respite time for yourself. Arrange for someone else to take over caregiving duties for a bit while you get a manicure, pedicure, go out to a movie theater, whatever makes you happy. Professional home health care workers get time off — why shouldn’t you?
• Consider joining a caregiver support group. Most local hospitals have them. Backus Hospital has just started a caregiver support group — call 860-889-8331, ext. 4239 for more information.
Caring for yourself is just as important as for caring for
your loved one. Get the support
you need, you deserve it!
Alice Facente is a community health nurse for the Backus
Health System. This advice should not replace the advice of your personal
healthcare provider. To comment on this column or others, visit the Healthy
Living blog at www.healthydocs.blogspot.com or e-mail Ms. Facente or any of the Healthy Living columnists at healthyliving@wwbh.org.
Wednesday, February 12, 2014
My daughter’s story: Heart disease in little hearts
Having a baby is a happy occasion. For some, however, this
happy occasion can turn scary — quickly. My husband and I experienced this when
our daughter was born. Her delivery went well and everyone gushed over her.
What came next was unexpected. Our pediatrician said, “The
nurse listened to your daughter’s heart and called me.” In one instant, our joy
turned to fear. A cardiologist read her EKG and recommended transporting her to
Yale-New Haven Hospital to be assessed by a pediatric cardiologist.
At Yale, the pediatric cardiologist met us in the Neonatal Intensive
Care Unit (NICU). He informed us that our daughter had a congenital heart
defect called aortic valve stenosis (AVS) and required surgery. If she did not
have this procedure she would die. She was scheduled for heart valve repair
early the next morning.
To our good fortune, the procedure went well. Four days
later, we were able to take our baby home. We are thankful that our maternity
nurse picked up on our baby’s heart defect — her outcome could have been grave.
Anyone can have a child with a congenital heart defect.
Congenital heart defects are structural problems, caused from abnormal
formation of the heart or major blood vessels. According to the American Heart
Association, nine in 1,000 infants will have some form of congenital heart
disorder. Recent progress in
diagnosis and treatment has made it possible to repair most defects, even those
that were once thought to be hopeless. It is comforting to know that in 2013
the state of Connecticut passed a law for mandatory congenital heart disease
screenings on infants.
We are grateful that nurse Gloria heard this defect and
contacted the pediatrician. Our daughter is a happy, healthy, and athletic 9-year-old. Don’t tell her, but she is perfect.
Lisa Cook is a community health nurse for the Backus
Health System. This advice should not replace the advice of your personal
healthcare provider. To comment on this column or others, visit the Healthy
Living blog at www.healthydocs.blogspot.com or e-mail Ms. Cook or any of the Healthy Living columnists at healthyliving@wwbh.org.
Monday, February 03, 2014
Learn to breathe a little easier
We take the simple things in life for granted — like taking
a deep breath. Millions of people live with lung disease and would give
anything to be able to take a deep breath, or blow out the candles on a
birthday cake.
The American Lung
Association reports that the number of adults with chronic lung disease
including asthma, COPD, and lung cancer in the United States alone is 26 million. COPD,
short for chronic obstructive pulmonary disease, is a lung disease that makes
it difficult for people to breathe and can eventually lead to death. COPD, commonly known as emphysema and
chronic bronchitis is the third leading cause of death in the United States. The primary
cause of COPD is smoking, but it can also be caused by other factors. The good
news is that COPD is preventable and treatable.
Like most diseases, the earlier COPD is diagnosed the better
the chances one has of living a full, high-quality life. People at greatest
risk of having COPD are current and former smokers. Some symptoms of COPD
include:
•
A persistent cough, known as a “smoker’s cough”
• Shortness of breath while doing everyday activities
• Producing a lot of phlegm or mucus
• Wheezing
• Feeling like you cannot breathe or take a deep breath
Individuals who are former smokers or experience any of the
above symptoms should talk with their physicians about having a test called
spirometry. Spirometry, the measuring of breath, is the most common pulmonary
function test and uses a spirometer to measure the amount of air going in and
out of the lungs. This test is
usually performed in the physician’s office and can diagnose the disease and
severity so early treatment can begin.
A diagnosis of COPD does not mean that you cannot exercise.
Actually, it is important to stay active. Discuss with your physician joining a
pulmonary rehabilitation program. Pulmonary rehab can help you rebuild strength
and reduce shortness of breath. Most of us do not like taking medications but
it is extremely important to take any medications ordered by your physician
exactly as instructed.
If you are having problems, talk with your physician
about possible solutions. Most importantly, if you are a smoker, quit! Stopping
smoking has more of an impact on the disease than any other treatment. If you
have a COPD diagnosis, educate yourself. The American Lung Association has an
abundance of information and resources to help you better understand the
function of your lungs and COPD.
Lastly, get support. Managing COPD is a team effort. Find a
local support group like the Better Breather’s Club, which follows the American
Lung Association guidelines and welcomes you and your family. These groups often provide education
and skills to adults with all forms of chronic lung disease.
In addition to
finding comfort in talking with others who have similar ailments, a support
group may also offer a schedule of educational topics such as coping skills,
psychosocial issues, medications and oxygen therapy. Call 860-889-8331, ext.
2661 for more information. Together, all of these efforts can help everyone
breathe a little easier!
Lisa Cook is a community health nurse for the Backus
Health System. This advice should not replace the advice of your personal
healthcare provider. To comment on this column or others, visit the Healthy
Living blog at www.healthydocs.blogspot.com or e-mail Ms. Cook or any of the Healthy Living columnists at healthyliving@wwbh.org.
