Is your heart older than you? - Brain food Bleacher butt blues? Special diet can cut Alzheimer's risk - CHI Health
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Brain food
Special diet can
cut Alzheimer’s risk
Bleacher
butt blues?
Try these tricks
Is your heart
older than you? January 2018
CHIhealth.com
44% who say yes can turn back time
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Primary Care Hip and Knee
Diagnosis:
No Longer a
Guessing Game?
Figuring out whether a relative has
Alzheimer’s could soon become easier.
Two CHI Health doctors are involved in a
national study to see whether PET scans
that detect amyloid deposits in the brain
are able to help physicians diagnose
and treat Alzheimer’s disease, leading
Are You at Risk to better results.
Up to now, doctors relied on a patient’s
medical history, cognitive testing and
for Alzheimer's? a physical exam to try and detect
Alzheimer’s. A definitive diagnosis was
not possible until the person died and an
The 50-year-old noticed her mother with Alzheimer’s are more likely to develop 4. Exercise the body, too. “Activity can autopsy was performed confirming the
showing alarming signs of forgetfulness it. “But you can certainly help reduce benefit brain cells by increasing blood presence of amyloid in the brain.
and confusion. So she cut back on the your risk.” and oxygen flow to the brain, as “There has never been a study of this
processed foods her mom had in her A few brain-smart lifestyle and wellness well as the number of cell-to-cell scale to evaluate the clinical value of
refrigerator – as well as in her own. choices you can make include: connections, and decreasing brain amyloid imaging in diagnosing and
Although more research needs to be inflammation,” Morgan said. caring for those affected by Alzheimer’s,”
1. Avoid head injury. Wear your seatbelt,
done, studies show that eating more 5. Keep friends and family close. In a said CHI Health Clinic Geriatrician
use a helmet when you ride your bike
fruits, vegetables, fish, nuts and legumes – study of healthy older people, researchers Heather Morgan, MD, one of the doctors
and make your house fall-proof.
coupled with less meat, high-fat dairy and found more frequent social contact in the study. “The results of this study will
sweets – means reduced risk of Alzheimer’s. 2. Improve your heart health. Anything translated into better cognitive function. be so important for those affected by
that is good for your heart is good for Alzheimer’s disease.”
But you can’t control every risk factor your brain. The risk of Alzheimer’s There’s no cure currently for Alzheimer’s
for Alzheimer’s. Just getting older increases if the heart is damaged by heart and by 2025, the number of people in the
increases your risk, says CHI Health Clinic disease, diabetes, high cholesterol and U.S. age 65 and older with Alzheimer’s
Geriatrician Heather Morgan, MD. Nearly high blood pressure. will reach an estimated 7.1 million. But
one-third of people age 85 and older have there’s a tremendous amount of research
the disease. 3. Use it or lose it. Morgan suggests going on to not only predict and diagnose
“thinking” activities such as reading, Alzheimer’s but to slow its progression
“Another factor can be family history,” playing an instrument, traveling, playing
Morgan said. Those with a parent or sibling and treat it as well.
with grandchildren and doing puzzles.
Sidestepping Alzheimer’s
with Brain-Building Foods
Can eating right help you sidestep Seniors who followed the MIND diet Researchers pointed out that even small
Alzheimer’s? A Rush University study reduced their risk of developing changes in diet – with more berries,
followed seniors over a five-year Alzheimer’s by as much as 53 percent, whole grains and just one serving of fish
period to study the effects of a hybrid and those who didn’t follow it rigorously a week – helped protect participants’
Mediterranean diet and the DASH diet still reduced the disease as much as brains from dementia.
for hypertension. Researchers called it 35 percent. Foods included healthy
the “MIND” diet – Mediterranean-DASH fats, whole grains, omega-3s, fruits, For more, visit
CHIhealth.com/healthy-foods
Intervention for Neurodegenerative vegetables, low-fat dairy and fish.
Delay.
1 Better You • January 2018
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Primary Care Hip and Knee
CLEAR, COLORLESS ORANGE
'Urine' You may be drinking too much water.
If accompanied by excessive thirst, it
could indicate diabetes insipidus, caused
by a malfunctioning pituitary gland
You may be dehydrated.
If accompanied by pale stools and
yellow skin and eyes, it may
indicate a serious liver condition.
THE CLEAR and/or kidney.
PALE OR TRANSPARENT YELLOW RED OR PINK
This is the optimal color of urine. This may be due to red- or
Go ahead and look before you flush. to kidney stones. Urine that’s consistently Your body is properly hydrated. dark-colored foods or certain
The color of your urine provides foamy and frothy suggests a possible medications. It can also stem from
important health clues. kidney issue. a bladder or kidney problem.
“The darkness of your urine shows how The medications you take and foods
hydrated you are, and the color can be the you eat can also influence urine color –
first clue of a medical condition that needs carrots can cast an orange tint – but that’s
attention,” said Karen Staack, MD, CHI only temporary.
Health Clinic primary care provider. “Something you should never ignore
Pale yellow, which comes from a is bright red urine. That can signal a DARK YELLOW DARK BROWN
pigment called urochrome, indicates bladder or kidney problem that requires You’re becoming dehydrated. Certain foods, such as fava beans
healthy hydration. evaluation,” Staack said. Drink more water. and aloe, or particular medications
may be the cause. A urinary tract
Cloudy urine can signal an infection or
infection could also be the culprit.
the presence of phosphates which can lead
Gotta Go? Gotta Go? Water Not Your
…when you have to pee all the time Cup of Tea?
Good old H2O is a great for hydration.
With zero calories and additives, it’s
What’s normal? Why might I be going If it’s not a medical considered the ideal way to replenish
6-8 times a day (men and women) too much? issue, how can I go fluids. But if you’re craving flavor, try
is normal. »» Enlarged prostate or prostatitis less often? these tasty water makeovers:
10+ times may be a sign »» Urinary tract or kidney infection Lifestyle Lose weight; drink • Infuse with a combo of fresh herbs
something is going on.* less coffee, tea and alcoholic and fruits/veggies (i.e. berries & mint).
»» Interstitial cystitis
*Drinking excess fluids or taking beverages. • Try sparkling water.
diuretics for high blood pressure? »» Vaginitis
Physical therapy Kegel exercises • Add a sugar-free flavoring packet.
You may go 10 times a day or »» Overactive bladder syndrome and bladder training can address
more. incontinence. • Squeeze in some fruit juice.
»» Bladder dysfunction or bladder
cancer Medication Medications can • Brew unsweetened green
»» Weight gain reduce frequency and urgency. or black tea.
»» Diabetic ketoacidosis Surgery Vaginal sling procedures Researchers have found milk and sports
can help control stress urinary drinks are just as effective for replenishing
»» Stroke or neurological disease fluids, but come with extra calories.
incontinence.
For more, visit
CHIhealth.com/BetterYouMoreWater
CHIhealth.com • Better You 2
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Primary Care Hip and Knee
Stand and Cheer for Your Health
You watched from the stands, so why
are you the one with sore muscles?
Bleacher Butt (n.)
A condition caused by prolonged sitting on the hard wood or metal seats of
bleachers for sport events, which compress of the gluteal muscles between the
pelvic bones and the flat wooden surface, resulting in pain and paraesthesias.
More common in older adults and worse in cold weather.
Ask any soccer mom, Husker fan or who sit for six hours or more a day are At least 10 minutes out of
youth sports parent: Sitting on bleachers is more likely to die earlier than someone every hour. You don’t have to
no laughing matter. It’s not just sore backs who only sits for three. go the gym. Even leisurely
and numb tushies. American spectators are “It’s the ‘use it or lose it’ philosophy,” movement can help reduce aches
slowly sitting themselves to death. Prendes said. “Regularly using your and pains and have a profound
As a society we are spending more time muscles keeps them healthy and pliable, but impact on your longevity.”
seated than ever before. “Our bodies lock them in a sitting position day after day As an additional benefit,
weren’t designed to sit so much – driving, and they’ll get stiff. Year after year, they’ll the doctor adds, “Standing
at work, in front of the TV and at our kids’ become less proficient at running, jumping and moving triggers the
sporting events,” said Carlos Prendes, MD, or even standing.” In fact, sitting is partly breakdown of fats and sugars.
primary care provider with CHI Health why people have a hard time getting You’ll burn more calories,
Clinic. “Sitting really is the new smoking.” around as they age. possibly leading to weight loss
Studies show highly sedentary people How do you watch from the bleachers and increased energy.”
are at significantly greater risk of obesity, and still keep your muscles active?
type 2 diabetes, cancer, cardiovascular It’s simple according to Prendes:
disease and depression. Even if you “Stand more. Move more.
regularly work out, research shows those
Fan-tasticly Healthy Get-Moving Strategies
On-the-Go Foods for Spectators
Sports and concession stands go sliced fresh fruit or peanut butter-filled Get a fitness tracker that reminds
hand in hand, and can mean empty celery in your pocket. Dried fruit, fresh you to move every hour.
calories – full of fat, salt and sugar. fruit and granola, wrapped in a peanut
But even on the run, healthy choices butter-slathered whole wheat flatbread
Stand along the sidelines.
are possible with a little planning. or tortilla, is a nutritious portable meal!
Eat before you go. Throw together Choose wisely at the concession
Actively fidget for 5 seconds
a slow cooker meal in the morning. stand. Water, rather than soda or
each time the whistle blows.
Or microwave a frozen dinner (15 g fat, sports drinks. Popcorn instead of chips.
less than 800 mg sodium). Add a whole Choose a hamburger (blot the grease),
grain roll and fresh fruit to complete using mustard not ketchup or mayo, Stand and cheer during every
the meal. over a hotdog or brat. And skip the time-out.
Bring it with you. Pop some pre- largest-size chocolate bars and candy.
packaged string cheese, to-go yogurt, Walk at halftime and between
each game.
3 Better You • January 2018
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Primary Care Hip and Knee
Foods That ALMONDS Because they’re
naturally dense, almonds provide
SPINACH Leafy green
vegetables like spinach provide
WATER Although not technically
a food, nearly 67 percent of our
Jump-Start a large amount of healthy
macronutrients and good
more nutrients than any other
food. Eating spinach can protect
body weight is actually water
weight. Our muscles are 75
Your calories in a small portion size. against arthritis, colon cancer,
heart disease and osteoporosis.
percent water and our blood
is 83 percent water, so it only
Metabolism
SALMON Even though it makes sense that adequate
contains more calories than WHEY PROTEIN The highest hydration is needed to enjoy
most white fish, salmon is low quality and best form of protein, optimal body function.
in saturated fat and high in it provides the body with the
protein and the healthy omega-3 necessary building blocks to
essential fatty acid. produce amino acids that are
used for building muscle tissue.
Stubborn Weight The Skinny
on Diet Soda
Sticking Around? Did you know drinking diet soda on
a regular basis can lead to weight gain?
Check your thyroid The artificial sweeteners in diet pop
trigger insulin, sending the body into
Trying to shed those extra pounds, but triggers your thyroid to make T3 and fat-storage mode and leading to
can’t seem to make any headway? Sean T4. When your pituitary gland makes weight gain.
Mullendore, MD, CHI Health Clinic too much or too little TSH, this can Gaining a few extra pounds is perhaps
primary care provider, said having your cause your thyroid to be overactive one of the better results when it comes
thyroid checked is a good place to start. (hyperthyroidism) or underactive to Americans’ addiction to these “diet”
“It’s definitely a good idea to check the (hypothyroidism). drinks. The chemicals in diet sodas and
thyroid if you’re trying to lose weight their sugary counterparts have been
and having difficulty because the thyroid linked to:
is one of the pieces of any weight gain, 'There's always a complex
»» Type 2 diabetes
but usually it’s not just the thyroid relationship between the »» Softening of tooth enamel
alone,” Mullendore said. “There’s always
a complex relationship between the thyroid, weight gain and »» Lung tumors and blood cancer
thyroid, weight gain and body mass body mass index.' »» Kidney damage
index. There are so many other pieces.”
Mullendore said one of those – Sean Mullendore, MD »» Raised blood
pieces could simply be how seriously pressure
the individual is sticking to lifestyle Symptoms of hypothyroidism can »» Lower bone
modifications, including a healthy include weight gain, fatigue, constipation, mineral density
diet, increased physical activity and menstrual cycle irregularity, infertility,
Finally, consider that
modifying behavior. skin problems, hair loss or thinning hair,
diet soda drinkers are
Thyrotropin or TSH test is a blood intolerance to cold temperatures and the
43 percent more likely
test that measures the level of thyroid inability to focus. Hypothyroidism is
to experience a
stimulating hormone (TSH). Health typically treated by hormone replacement,
vascular event such
care providers use this test to diagnose which is usually administered by taking
as stroke, heart attack
problems affecting the thyroid. This a pill first thing in the morning on an
or vascular death.
butterfly-shaped gland, located near empty stomach.
the base of your throat above your People who have thyroid problems also
collarbones, produces two hormones may have tendency for other endocrine
(T3 and T4) that affect your energy issues such as diabetes, calcium
levels, mood, weight and other metabolic disorder and adrenal gland
important parts of your health. insufficiency. “That would be something For more, visit
CHIhealth.com/BetterYouDietSoda
The pituitary gland in your brain that your physician would definitely want
makes a chemical called TSH, which to check,” Mullendore said.
CHIhealth.com • Better You 4
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Primary Care
How Old Are You, Really?
Even though you feel young at heart, The Centers for Disease Control and
your ticker is probably a lot older than Prevention reports a 50-year-old man could
you think. Studies show 44 percent of lower his heart age by 14 years by quitting
Nebraska and Iowa residents have a “heart smoking for a year. He could also take off
age” five or more years greater than their another six years by controlling his blood
actual age. That’s unsettling, considering pressure.
people with older hearts are more likely to Reducing blood sugar, controlling
suffer a heart attack or stroke – the leading cholesterol and eating healthier are helpful
causes of death in the U.S. in addressing the other components of
your cardiac risk. “And becoming more
What is your active has a huge impact on wellness,”
Halfar said. “The more a person’s risk
'heart age?' factors are reduced, the more reassuring
the ‘heart age’ will be.”
To find out your heart age, use the CDC’s Just take the first step, encourages Halfar.
online heart age calculator: “Walking is one of the simplest ways to
www.cdc.gov/heartdisease/heartage.htm get active and stay active. For people
According to Matthew Halfar, MD, a who do not routinely exercise, I typically
primary care provider with CHI Health prescribe 30 minutes of walking three
Clinic, “The ‘heart age’ calculator is a times per week. Start out at a comfortable,
simplified version of a tool we use to manageable pace and see where that
determine the risk of a heart attack or heart takes you!”
disease. The good news is that it’s never For more, visit
too late to adopt a healthier lifestyle that CHIhealth.com/BetterYouBenefitsofWalking
will help reduce these risks.”
Eating Healthy
Your Skin and Still Gaining Weight?
Doesn't Lie They parade as healthy foods, but can really be junk food in disguise. If you’re eating
what you think is a “good for you” diet, yet still gaining weight, take a closer look at
these could-be imposters:
Anti-aging is a multibillion-dollar business. Creams, serums and lotions all promise !! Energy/granola bars Healthy? !! Salads Great on their own, but
to combat the natural decline of protective oils (sebum) as we age. But more Not dipped in chocolate. Watch for toppings will get you in trouble
important than what we put on our skin are the lifestyle choices we make. added calories. calorie- and fat-wise.
How to look 10 years younger and save some money in the process: !! Microwave popcorn Uses unhealthy Instead try:
trans fats to make them pop. String cheese and whole
Break up with the sun Get your ZZZZZs
Ninety percent of wrinkles are from Your skin repairs itself while you sleep. !! Pretzels High in salt. And dipping, grain crackers
sun exposure. Only about 10 percent People who skip their seven to eight to make them palatable, piles on the Hard-cooked egg and a slice of
are genetic. Wear a sunscreen with an hours have more fine lines and uneven calories. whole wheat toast with a half
SPF of at least 30 daily. And find some coloring, and less skin elasticity. Settle !! Sushi Fried and/or filled with mayo teaspoon of margarine
shade! on a position that reduces pressure on (saturated fat)? Find a different roll. Low-fat cottage cheese topped
Quit smoking your face.
!! Dried fruit & sports drinks Contain with diced pepper and tomato
Smoking isn’t just bad for your heart Shut down your sweet tooth alarming amounts of added sugar. Cut-up fruit or vegetables with
and lungs. It causes lip lines, crow’s feet Sugar attacks collagen and elastin,
and some skin cancers. It can make causing wrinkles and sagging. Instead,
!! Smoothies & yogurts Only with nonfat yogurt dip
fresh fruit, nonfat yogurt and no Whole wheat pita filled
infection and scars, including acne eat fruits, vegetables and good fats like
added sugar. with hummus
scars, more likely too. those found in salmon.
5 Better You • January 2018
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Primary Care Hip and Knee
The Doctor Is In
Should every fever be treated,
or is it OK to let it run its course?
When micro-organisms threaten healthy tissue, the brain’s hypothalamus raises the
body’s core temperature in defense – producing a fever. Higher-than-normal temps
slow the growth of the attacking virus and improve the functioning of infection-
fighting immune cells. CHRISTOPHER
CONNOLLY, MD
J. RUSSELL BOWEN, MD This natural infection-fighting process can be interrupted by fever-reducing
medications. So for mild fevers, try letting nature run its course. Primary Care
Primary Care Provider, Provider,
CHI Health Clinic The exception? 100.4°F or greater for infants 0 to 3 months, fevers lasting more than
CHI Health Clinic
three to five days, or if the fever sufferer is difficult to wake, not drinking enough to
stay hydrated, has difficulty breathing, or is experiencing pain that doesn’t respond
to over-the-counter medications. For unvaccinated or incompletely vaccinated
children and adults, and those who have chronic illnesses or are immune-
compromised, the fever’s cause should be evaluated. Is drinking coffee good
or bad for me?
How do I know if my ache There’s no definitive answer about
potential health benefits of coffee.
or pain is serious enough Do men really suffer more Some evidence has linked cognitive
to see a doctor? and have worse flu symptoms improvement – meaning increased
focus, drive and alertness – to coffee.
In general, you’re your own best advocate. than women? Some studies have shown coffee
You know your body best. It’s possible that the tongue-in-cheek malady drinkers experience fewer headaches,
If it’s pain that’s out of the ordinary, if it’s known as the “man flu” is an actual illness. while others found people can become
unrelenting, if it’s getting worse or if it’s Women are more likely to get the flu shot. Not only susceptible to caffeine withdrawal
accompanied by other symptoms – and does it decrease the likelihood they will get the flu headaches and habitual caffeine
especially if it’s pain in an area you’ve never covered in the vaccine, it also has the potential to consumption has been associated with
had pain before – get it checked out. decrease symptoms of a flu strain not covered in migraine headaches.
When it comes to joint or muscle pain, the vaccine. Two or three cups of coffee per day
it’s generally time to be seen if there’s a A 2008 study also found women have a more aren’t usually going to be an issue.
significant change, if the pain worsens or if robust antibody response after getting the flu If you cut caffeine consumption around
your quality of life or normal activities are shot. If a vaccinated woman comes into contact 2 p.m., you’ll do OK sleeping because it’s
affected. with the flu, her body is more likely to be out of your system. The “safe range” for
Never delay if it’s chest pain or worst successful in recognizing it and fighting it off. daily caffeine consumption is 30 to 300
headache of your life – go immediately to milligrams. More than that can negatively
My unscientific observation in the office? Men do impact heart rate and increase anxiety.
the emergency room. generally seem more miserable. Like most things, just consume coffee in
What can you do about it? Get your flu shot! moderation and you’ll probably be fine.
Together we can prevent the man flu.
MONICA SCHMIDT, DO
Primary Care Provider,
CHI Health Clinic LAUREN SCHREFFLER, APRN
Primary Care Provider,
CHI Health Clinic
CHIhealth.com • Better You 6
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NONPROFIT ORG
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PAID
The McAuley Fogelstrom Center OMAHA, NE
12809 W. Dodge Road PERMIT NO. 361
Omaha, NE 68154
CHI Health Clinic Primary Care
Locations
QUICK CARE IOWA NEBRASKA
HyVee Grocery Stores
Bedford 132nd & West Center/ Immanuel Medical Office Building One
Council Bluffs Location includes Direct Primary Care Suite 3100
Council Bluffs Madison Avenue
2323 W Broadway 161st & West Maple Family Health Center/ Immanuel Medical Office Building One
Council Bluffs West Broadway/ Priority Care Suite 6200
Grand Island Location
Priority Care
115 Wilmar Ave. 42nd & L Family Health Center/ La Vista Family Health Center/
Corning Priority Care Priority Care
Fremont Location - Coming Spring 2018
840 E. 23rd Street Dunlap 81st & West Center Lakeside/includes MDVIP
Kearney Location Bellevue Family Health Center/ Maple Hills
Glenwood
5212 3rd Ave. Priority Care
Lenox Midlands Medical Office Building One
Lincoln Locations Benson Suite 1820
6001 Village Dr. Logan
Clarkson Midlands Medical Office Building One
5010 O St. Suite 5800
Missouri Valley
84th & Holdrege Columbus
Oakland Millard
Omaha Locations Creighton University Medical Center –
Woodbine Bergan Mercy Nebraska City Medical Clinic
73rd and Hwy 370
79th and Cass Dundee Plainview
96th and Q
Elkhorn Schuyler
108th & Fort Street
132nd and West Dodge Florence Union Pacific Center
144th and Stony Brook Howells University Campus
156th and West Maple
Gretna
180th and Pacific
180th and Q
To subscribe to our monthly email newsletter Find the right Primary Care Provider for you at
go to CHIhealth.com/NewsletterSignUp CHIhealth.com/Family or call 855-250-6650.
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