Playtime for health at any age

arthritis warning sign

try mindfulness for anxiety

InformatIon for a HealtHy lIfestyle today

mar/apr 2016

set your plate for Wholeness

2 ❯❯ Loma Linda University Health ❯❯ A Healthy Tomorrow

fyi: To make an

appointment with an orthopedic physician,

call 909-558-2808.ask theexpert

what is osteoarthritis of the knee and how is it treated?

A: Cartilage is the smooth and spongy shock-absorbing coating that covers ends of bones that form joints. Osteoarthritis is the disease process describing the breakdown of cartilage. Our joints have a limited capacity to repair cartilage and, as cartilage wear accumulates, the underlying bone can sustain damage and become inflamed. This can create painful, achy joints and limit movement. The knee is the most common joint in which osteoarthritis develops both from normal mechanical wear and injuries.

Fortunately, initial treatment for osteoarthritis of the knee tends to be nonoperative. These include but are not limited to weight loss, physical therapy, selective bracing, over-the-counter and/or prescription anti-inflammatory medications, topical medications, cortisone and/or viscosupplementation injections into the joint. The type of initial treatment depends on the severity of symptoms.

Hasan M. Syed, MD, assistant professor at Loma Linda University specializes in orthopaedic surgery, shoulder, knee and sports medicine. To schedule an appointment, call 1-877-LLUMC-4U.

pain on stairs could serve as the first warning sign of osteoarthritis, findings show. Early treatment can

help you stop the disease before the joint sustains major damage.

spottIng tHe fIrst sIgnResearchers studied more than 4,500 people at high risk for arthritis. Each year for seven years, participants reported whether they felt pain in one or both knees while walking, using stairs, lying in bed, sitting down or standing.

Among those who went on to develop arthritis, pain appeared first on the stairs. That’s according to results published in the journal Arthritis Care & Research. The authors suspect it’s because moving up or down steps involves bending your knee while putting weight on it. Even in the early stages of arthritis, this combo can trigger aches.

otHer early symptoms By age 85, about half of Americans will have osteoarthritis. Doctors aren’t sure

why it occurs. But they do know that over time, the cartilage that cushions your joints breaks down, causing pain, stiffness and limited movement.

The new findings represent an opportunity to intervene early, before osteoarthritis progresses. Talk with your doctor if you have this or other signs of knee arthritis, including:

■ Swelling ■ A crunching feeling in your knee ■ Stiffness when you first wake up in

the morning or after staying in one position for a long time

If you have osteoarthritis, these symptoms tend to grow more persistent.

move tHrougH JoInt paInAt your visit, your doctor will ask you to describe your symptoms, examine your joints and muscles, and perhaps take X-rays. If you do have osteoarthritis, treatment can control pain and improve joint function so that you can live a healthy life.

Do YoU Have THis arTHriTis

Warning Sign

1-877-LLUMC-4U ❮❮ lluhealth.org ❮❮ 3

facebook.com/lluh

Pregnancy hair Care tipssome changes your body experiences during pregnancy are welcome. take your hair. you might be noticing fuller locks than you had before. during pregnancy, hair looks thicker because an estrogen boost makes hair that would normally fall out linger.

a few months after the baby is born, pregnancy hormones return to pre-pregnancy levels. when hair resumes

its normal growth and loss cycle, the extra hair falls out. to help prevent temporary hair loss, treat your hair gently all the time:1. avoid combing wet hair.2. let your hair air-dry partially before

styling.3. Keep dyeing, perming and relaxing

to a minimum.

Hit the PlaygroundTry a fitness class that transports you out of the gym and right back to recess. By having fun and competing in games like hot potato and relay races, you’ll burn calories, distract yourself from discomfort and boost production of brain chemicals that improve cognitive function. Not into group exercise? Head to the park and use equipment like monkey bars and park benches to build strength and agility.

Roll the DiceFrom bingo to bridge, board and parlor games offer more than a good time. Playing them can also shore up your cognitive reserves, stores of brainpower that ward off signs of dementia. In fact, older adults who more often played cards, chess and other games had 15 percent lower odds of developing dementia over a 20-year period, found a recent French study in the journal BMJ Open. They also had lower rates of depression than those who tended to sit out.

playtIme protects agaInst dIseaseTaking time to play keeps adults young at heart in more ways than one. Research increasingly suggests childlike pursuits—from coloring to checkers—protect against serious adult diseases. These include anxiety disorders, obesity, heart disease and dementia. Here’s how to reap the rewards of recreation, at any age.

Color In the LinesThe latest coloring books aren’t just for kids. Use colored pencils, crayons or fine-tipped markers to shade in designs like butterflies and tranquil landscapes. Beyond the fun involved in creative expression, coloring intricate designs called mandalas might even ward off anxiety. That’s according to a study in Art Therapy: Journal of the American Art Therapy Association.

Hoop It UpThe Hula-Hoop gained ground as a child’s toy in the 1950s. Decades later, there are compelling reasons for adults to pick them back up. An American Council on Exercise study found spinning one around your hips revs up your heart rate and burns about 210 calories in 30 minutes. In other words, it’s as good of a workout as step aerobics, kickboxing or boot camp classes.

4 ❯❯ Loma Linda University Health ❯❯ A Healthy Tomorrow

Quick tips to keep you healthy!Live it! From the place where people live

the longest in the nation, comes a health series unveiling secrets of living a long and healthy life. Tune into our new Live iT: Online Health Show at liveitlomalinda.org.

Set Your Plate for Wholenessthe my Plate plan is a guideline to help you eat a healthy diet. the plan can help you eat a variety of foods while encouraging the right amount of calories and fat. the usda and the u.s. department of health and human services have prepared the my Plate plan. my Plate is divided into five food group categories, emphasizing the following foods:

Vegetables Vary your vegetables. Choose a variety of vegetables, including dark green, red and orange kinds; legumes (peas and beans) and starchy vegetables. Healthier options include fresh, canned (low-sodium or no-added-salt versions) or plain frozen vegetables (without added sauces or seasonings).

Fruits Any fruit or 100 percent fruit juice counts as part of the fruit group. Fruits may be fresh, canned (choose those packed in 100 percent juice or water), frozen, or dried, and may be whole, cut up or puréed.

ProteinGo lean on protein. Vary your protein routine—choose more nuts, seeds, peas and beans.

grains Foods that are made from wheat, rice, oats, cornmeal, barley or another cereal grain are grain products. Examples include whole wheat, brown rice and oatmeal.

Dairy Milk products and many foods made from milk are considered part of this food group. Focus on fat-free or low-fat products, as well as those that are high in calcium.

the skinny on FatsOils are not a food group, yet some, such as nut oils, contain essential nutrients and can be included in your diet. Others, such as animal fats, are solid and should be avoided. Exercise and everyday physical activity should also be included with a healthy dietary plan. Always consult your health care provider regarding your healthy diet and exercise requirements.

STay On THe LOOkOUT FOR THiS SyMbOL aT OUR paRTiCipaTing HeaLTHy eaTeRieS!lluH now provides an exclusive Wholeness endorsement to recognize a food service establishment’s commitment to quality vegetarian nutrition, environmental sustainability and most importantly, our community’s health! to learn more, visit publichealth.llu.edu/practice.

facebook.com/llumc ❮❮ 1-877-LLUMC-4U ❮❮ lluhealth.org ❮❮ 5facebook.com/llumc ❮❮ 1-877-LLUMC-4U ❮❮ lluhealth.org ❮❮ 5

recipe

■ irritable bowel syndrome (iBS). fans of fiery flavor might seem to have stomachs of steel. But in fact, spicy foods can increase the risk for iBs, a digestive disorder marked by abdominal pain and changes in bathroom habits.

■ Acid reflux. spicy foods trigger episodes of acid reflux, when the contents of your stomach rise up into your

throat. the result: the burning sensation in your chest commonly known as heartburn.

■ Bad dreams. experts suspect hot peppers change the body’s temperature during rapid eye movement (rem) sleep, when vivid dreams occur. Plus, they note, those who like spicy foods tend to sleep fewer hours and spend more time in bed awake.

the facts about sriracha the spicy chili paste known as sriracha heats up thai and Chinese dishes. But now, its influence has reached outside these asian cuisines. however, this dietary habit has downsides. Cool it down to prevent:

Savor More Flavorthese simple cooking techniques from the academy of nutrition and dietetics will enhance the flavor of the foods you cook: Cook sliced onions slowly over low heat in a small amount of oil to caramelize them and bring out their natural sugar flavor. roast vegetables in a 450-degree oven or grill them for a sweet, smoky flavor. don’t forget to brush or spray them lightly with oil so they don’t dry out.

COLd SeSAMe NOOdLeS ANd vegeTABLeS

IngredIents8 oz. whole wheat linguine ¹∕³ cup cilantro leaves 2 tbsp. peanut butter 2 tbsp. liquid aminos 2½ tsp. honey 1 tbsp. sesame oil 2 cloves garlic, peeled ½ carrot, slivered 1 red bell pepper, slivered 1 large stalk celery, slivered 2 scallions, slivered

dIrectIons1. Cook linguine in a large pot of boiling water, according to package directions. drain, reserving ½ cup cooking water. 2. meanwhile, combine cilantro, peanut butter, soy sauce, honey, sesame oil, garlic and salt in a food processor and purée. transfer to a large bowl. 3. whisk in reserved pasta cooking water. add linguine, carrot, bell pepper, celery and scallions. toss. Chill at least one hour before serving.

nutrItIon factsServes four. each serving provides: Calories 310, Fat 9 g, Saturated fat 1.5 g, Cholesterol 0 mg, Sodium 170 mg, Carbohydrates 51 g, Fiber 8 g, Sugars 8 g, protein 10 g.

ReLieF FOR aSTHMafor an appointment at the loma linda

university Health care (lluHc) asthma & copd clinic, call 909-558-2896. to make an appointment at lluHc sinus & allergy clinic, call 909-558-2600.

YoUr spring sUrvivaL gUiDeplan any outside activities. You can usually find reports about the air quality in your area in local newspapers or on TV or radio stations. These reports are also available on the government’s Environmental Protection Agency website www.airnow.gov.

3protect agaInst pollen. For many allergy sufferers, pollen and

mold are the main problem. Here are some suggestions to help keep these tiny particles from irritating your asthma:

■ Close your windows at night to keep pollen and mold from coming in.

■ Don’t hang clothes or sheets outside to dry.

■ Shower and change your clothes after spending time outside. Doing so will help remove any pollen or mold that is on your clothing, hair and skin.

■ Take your asthma or allergy medicine as directed. If you have asthma, find out from your doctor in advance what you should do if your symptoms get more severe or if you feel like you are having an asthma attack.

4get Help If you need It. The spring and summer months can

be difficult for many people with asthma, but there’s no need to suffer. If you are still having trouble with your asthma despite trying to avoid triggers and taking medication, talk with your doctor.

for astHma and allergIes

1make a plan. Do you start coughing and wheezing at the first

signs of spring? Talk with your doctor or an allergist to figure out what’s causing your symptoms. He or she can work with you to create a plan that controls your exposure to them or may prescribe medicine to help control your symptoms.

2 cHeck tHe aIr qualIty. While some air pollution exists all year,

certain types can get worse in the summer during hot afternoons and evenings. If the air is polluted, you may find it harder to breathe when you are active outside. Air pollution can also make you more sensitive to other triggers. You may notice asthma symptoms the day after you’ve been breathing polluted air.

Sometimes it’s obvious when the air is polluted, such as on a hazy or smoggy day, but in other cases it’s

not. If you are sensitive to air pollution, you may want to check the air quality before you

6 ❯❯ Loma Linda University Health ❯❯ A Healthy Tomorrow

Spring is in the air. and for people with

asthma and allergies, pollen and pollution can cause your symptoms to

flare up. but the change in seasons doesn’t mean that

you have to stay inside all the time.

MAr/Apr 2016

For more information on all classes and programs, call

1-877-LLUMC-4U.

7

facebook.com/lluh

evenTs

HeaLTHy peOpLe in HeaLTHy COMMUniTieS COnFeRenCemarch 8 and 9

SCHOOL OF aLLied HeaLTH pROFeSSiOnS 50TH anniveRSaRyapril 20 through 24

14TH annUaL pOSSabiLiTieS TRiaTHLOn april 24

CLasses/prograMs

biRTH and beyOnd edUCaTiOn CLaSSeS• Preparing for Childbirth• Breastfeeding Basics• And more!

CanCeR COOking CLaSSeScall for dates and times.Cooking demonstrations for cancer patients, their families and employees of Loma Linda.

CaRdiaC and pULMOnaRy ReHabiLiTaTiOnCovered by most insurance.

diabeTeS SeLF-ManageMenT edUCaTiOn CLaSS call to register.Five-session program recognized by the American Diabetes Association.

dRaySOn CenTeR WeLLneSS CLiniC, THe FULL pLaTe dieTLose weight with the healthiest diet on the planet!

Lean CHOiCeSonce a week. call for dates and times. Lean Choices is a 12-week lifestyle education group encounter that features informal discussions and goal-setting activities.

THe Lebed MeTHOd—FOCUS On HeaLing exeRCiSe CLaSScall for dates and times.Healing through therapeutic exercises and movement to music. Designed for anyone who has experienced breast cancer and those with chronic health conditions.

nUTRiTiOn TaLkSsecond thursday of each month, noon cancer center conference room, schuman pavilion level aInformation for cancer patients and interested parties on nutrition as part of risk reduction, healthy foods, weight management and more.

THe pOWeR OF CHOiCe FOR HeaLTH, WeLL-being and LOngeviTycall for dates and times.Learn how choices play a role in health.

pRenaTaL CLaSSsecond monday of each month, 5:30 to 7 p.m.English and Spanish classes providing information for a safe and healthy pregnancy.

SiCkLe CeLL edUCaTiOn SeRieS adULT gROUp MeeTingsecond thursday of each month, 6:30 to 8:30 p.m.

FRee WeigHT-LOSS SURgeRy SeMinaRSfor dates and registration, visit www.lomalindaweightloss.org.

sUpporT groUps

CaRe paRTneR SUppORT gROUpcall for dates and times.An understanding and compassionate program designed to bring dignity for loved ones of those living with dementia. Groups available for spouses/partners, children, grandchildren and friends.

aLWayS in My HeaRT• Second Monday of each

month, 7 to 8:30 p.m.• Fourth Tuesday of each

month, 9:30 to 11 a.m.A bereavement group for parents who have lost a baby.

diabeTeS SUppORT gROUpfirst tuesday of each month, 6:15 to 7:30 p.m.Diabetes experts provide educational and resource information each month.

Head and TRaUMaTiC SpinaL CORd injURy SUppORT gROUpfourth monday of each month, 6 to 7:30 p.m.Survivors or family members welcome.

HeaRT TRanSpLanT adULT SUppORT gROUp third sunday of each month, 2 to 4 p.m.Information for pretransplant, posttransplant and assist device patients and their families.

HOpeFUL jOURneyplease call for time and location. A support group for women who are pregnant following the death of a baby. The group focuses on dealing with fears and anxieties while moving forward in hope.

LUpUS and RHeUMaTiC SUppORT gROUpthird thursday of each month, 5 to 6 p.m.

Mended HeaRTSfourth friday of each month, 1:30 to 3 p.m. loma linda university Heart and surgical HospitalFor all heart patients and their families.

MeTabOLiC and baRiaTRiC SURgeRy SUppORT gROUpBiweekly. call for dates and times.

WOMen’S CanCeR SUppORT gROUptuesdays, 6 to 8 p.m.For women with all types of cancer. Family and friends are welcome.

BeHavioraL MeDiCine CenTer

CHROniC pain and MediCaTiOn dependenCy pROgRaMA specialized program to address the unique needs of a chronic pain patient by addressing all aspects of the individual’s mind, body and spirit so that the individual can reclaim his or her life through hope, healing and serenity.

CenTer for HeaLTH proMoTion

COMpReHenSive WeLLneSS evaLUaTiOnSAn in-depth evaluation of your health and wellness followed by targeted interventions.

inTeRnaTiOnaL TRaveL CLiniCWednesdays Walk-in, 1:30 to 4 p.m.International travel vaccinations.

WeigHT ORienTaTiOnReview several treatment options for weight loss.

1-877-LLUMC-4U ❮❮ lluhealth.org

Nonprofit Org.U.S. Postage

PAIDLoma Linda University

Medical Center

Loma Linda University Medical Center11234 Anderson St.Loma Linda, CA 92354-2804

Postmaster: Please deliver between February 15 and 19.

A Healthy Tomorrow is published by Loma Linda University Health to provide general health information. it is not intended to provide personal medical advice, which should be obtained directly from a physician. © 2016. all rights reserved. printed in the U.S.a.

printed on Recyclable paperdeveloped by StayWell 964M

dr. richard Hart president Loma Linda University Health

rachelle BussellSenior vice president of advancement

Heather valentineeditor-in-Chief

shaina shiehManaging editor

Inhale, then exhale, focusing on your breath. Place a mint on your tongue, and pay close

attention to the taste.These types of exercises

promote mindfulness. This state—in which you observe and accept the present moment—may reduce symptoms of anxiety disorder, among other conditions. Other effective treatments for anxiety disorders include counseling and medication. Mindfulness training may be combined with these approaches to ease stress and worries.

In a recent study, seven weeks of mindfulness training reduced anxiety in women with fibromyalgia, who are prone to developing anxiety disorders. And in a review of 19 studies containing almost 500 participants, researchers noticed similar soothing results.

Mindfulness means learning to focus and stay in the present moment.

Especially if you have an anxiety disorder, your thoughts may

still scatter or race. But instead of being distracted, you’ll learn to let them exist and take their natural course.

With practice, you’ll start accepting and

tolerating your fears and worries, rather than trying to

actively push them away. Noticing and stepping back from your thoughts may help you let them go.

Try these exercises to boost mindfulness: ■ Slowly scan your entire body, from your

toes to your head. Notice the sensations in each area without trying to alter them.

■ While walking, focus on the movements of each step. Describe the motions to yourself mentally: “Lifting foot. Stepping forward. Heel touching ground. Toe touching ground.”

Once you learn these techniques, you can practice them on your own to continue reaping the benefits. For instance, women in the fibromyalgia study still had less anxiety three months after finishing their training.

geT THe SUppORT yOU needloma linda university Behavioral Health Institute offers a sliding scale counseling clinic that provides individual counseling for you or someone you know who may need mental health support. please call 1-877-LLUMC-4U.

could mindfulness Help you control anxiety?

14th Annual

TRIATHLON5K RUN/WALK/ROLL

To pre-register or sign up to volunteer, go to teampossabilities.org and click on“Upcoming Events” or go to active.com and search PossAbilities.

April 24