SubStance abuSe MythS

5 Quick health tipS

are beauty productS Safe for MoMS-to-be?

CanExercise Reduce Cancer

Risk?

a hEalthy tomorrowInfoRmatIon foR a

hEalthy lIfEstylE todaysEpt/oCt 2015

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

physical activity looks like a potent weapon in the fight against breast cancer. Studies

show that exercise may be able to cut the chance of developing this disease by as much as 40 percent.

Scientists are still debating exactly how much and what type of exercise is best, but what’s clear is that getting up and moving is important for women’s breast health.

moRE Is BEttERFor cancer prevention, the American Cancer Society recommends at least 150 minutes of moderate-intensity, or 75 minutes of vigorous-intensity exercise per week. It seems, too, that the more frequently and harder you exercise, the better chance you stand against the disease. One analysis reported a 6 percent decrease in risk for every hour of physical activity per week.

Vigorous exercise, like jogging or swimming laps, may be better at warding off breast cancer than activities like walking or playing golf. But moderate exercise can help, too. One study showed that brisk walking just one and a quarter to two and a half hours a week cuts risk by 18 percent.

how It may woRkResearchers don’t yet understand exactly how physical activity helps protect women against breast cancer. Exercise may act in several different ways, including:■ Reducing hormones, like estrogen,

that promote cancer ■ Lowering weight and body fat—

obesity and overweight are linked to breast cancer

■ Regulating insulin and other substances the body produces that encourage tumor growth

■ Improving the immune system

ExErcisE: a good defenSe againStBreast CanCer

What are some of the latest breast cancer screening tools available?

A: For women ages 40 and older, experts recommend a mammogram every year. Some women may also want to consider a newer technique called breast tomosynthesis, where specialized imaging machines take multiple two-dimensional digital mammograms. Computer software combines the 2D X-ray images into a three-dimensional image. A breast tomosynthesis machine provides both a standard 2D digital mammogram and an enhanced 3D image based on the 2D images. All of the X-rays are taken on the same machine, so a woman getting breast tomosynthesis in combination with a standard mammogram stays in one place for all of the images.

Additionally, women at higher risk for breast cancer sometimes undergo annual screening breast ultrasound and/or breast MRI.

Cherie Cora, MD, specializes in radiology, general diagnostic, body imaging, nuclear radiology, and musculoskeletal. To schedule an appointment, call 1-877-LLUMc-4U.

ask theExpERt

fyi: Swimming laps is a great all-round

exercise—it’s easy on the joints plus

burns more than 400 calories an hour for a

150-pound person.

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7 myths aBout suBstanCE aBusE

Drug abuse that turns into addiction is a disease just like diabetes or cancer—but one that’s far more likely to be misunderstood by those who don’t struggle with it. Here, we dispel seven of the most common misconceptions about abusing illegal, prescription and illicit substances.

It Can’t huRt to tRy a dRug just onCE. Some health effects of substance

use take time to develop. But others can appear the very first time you dabble in drug use. One-time use may cause physical harm, but even if not, you might do something you regret while under the influence.

Many embarrassing behaviors done under the influence have prevented individuals from following

their dreams or have ruined their professional careers.

maRIjuana Is a safE dRug, EspECIally If you usE It only oCCasIonally. Many kids and teens— and even adults—have the impression that pot is harmless at best, a “gateway” drug at worst. But studies increasingly show real dangers linked to its use. When you start smoking at a young age, marijuana impairs your cognitive and social development, and you stand about a one in six chance of becoming addicted. Plus, you risk many of the same problems as cigarette smokers, including bronchitis, asthma and emphysema.

only stREEt dRugs Can haRm youR hEalth oR CausE

addICtIon. Some narcotic prescriptions can become addictive if used over a length of time.

Many prescription or over-the-counter drugs can be, and are, used in ways other than improving

health. You can get hooked on cough syrup, antianxiety medications, stimulants and others—

and doing so poses serious risks to your health.

stImulants Can hElp you foCus at sChool oR woRk. Some people take “uppers”—from prescription drugs like amphetamines (Adderall® and Dexedrine®) to illegal drugs like methamphetamine—thinking they’ll earn higher grades or do better on the job. In reality, the opposite is usually true. The initial rush of exhilaration and energy these drugs sometimes provide quickly turns into paranoia, hostility, panic and the desire to self-harm or hurt others.

suBstanCE aBusE Is a ChoICE— oR a ChaRaCtER flaw. Initially a person chooses to try an addictive substance for the first time, or to use it on a particular occasion. But over time, drugs change the brain in ways that transform substance use from a habit to a disease. Symptoms include changes in mood and memory, altered motor skills and a shift in motivation so what matters most is getting the next fix.

suBstanCE aBusERs don’t REquIRE tREatmEnt; thEy just

nEEd to tRy haRdER to quIt. Just as dependence isn’t a choice, quitting isn’t a matter of sheer willpower. The process involves

more than just detoxification from the substance involved. Beyond withdrawal, treatment can

include counseling, group therapy and medications.

spICE Is an EvEn safER altERnatIvE. Also known as K2, Bliss,

fake weed or Black Mamba, Spice comes in small bags of dried leaves marketed as smokable

incense. Some effects—including paranoia and panic attacks—are similar to those of regular

marijuana. Some side effects can be very different from marijuana, including nausea,

vomiting and even seizures.

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Get tHe SUppoRt YoU NeeDloma linda university Behavioral Center’s Chemical dependency and Chronic pain program offers both inpatient and outpatient care. for more information about our program or to schedule a free assessment please call 1-877-LLUmC-4U.

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

Le Menu

Quick tips to keep you healthy!Live it!

an aCtIvE soCIal lIfE Can hElp you stay hEalthy

Spending time with friends and family may reduce your risk for dementia, memory loss and poor physical health, some recent research suggests. Call a friend, join a group and find ways to interact with others. organize family get-togethers. Find friends and family members who will join you in social activities and stimulating conversation.

tRy thE mEdItERRanEan mEnueating healthy has never been easier. A Mediterranean diet doesn’t restrict you to just a few foods or require you to completely cut out favorites. plus, it includes plenty of healthy fats, so you feel full. the nutrient-rich Mediterranean diet is often tied to healthy old age, experts say. to follow the plan, eat lots of:

FruiTS VegeTableS Whole grainS

healThy oilS beanS nuTS SeeDS loW-FaT

Dairy

Grapes

Oranges

Lemons

Figs

Kiwis

Tomatoes

Potatoes

Eggplant

Garlic

Whole wheat or bulgur wheat

pasta

Whole wheat bread

Polenta

Rice

Olive oil

Canola oil

White beans

Lentils

Chickpeas

Peanuts

Walnuts

Hazelnuts

Pecans

Almonds

Sesame seeds

Yogurt

Cheese

1

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also, limit high-fat dairy

products, refined grains and sweets.

Let us support your journey to wellness!visit us online at www.lluhealth.org.

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Le Menu

REst Is BEst: slEEp moRE

Sleep may not win top priority on your to-do list. But it’s time to start thinking of rest as non-negotiable. Getting adequate sleep decreases the risk for obesity, heart disease, diabetes and other health conditions. Changing your habits may be less expensive—and cause fewer side effects—than sleeping pills. Don’t watch tV in bed. Avoid naps, and try to hit the hay around the same time each day. Set the stage for sleep by taking a warm bath or reading before bed. Make sure your bedroom is quiet and dark when you crawl into bed. See your doctor if you still have trouble sleeping after following these tips.

4

recipe5do-It-youRsElf mInEstRonE soupNo matter what type of bean you choose, this recipe will still help you satisfy more than one-third of your daily requirement for fiber.

IngREdIEnts 1 tbsp. olive oil 1 small onion, about a half-cup

chopped 2 medium carrots, sliced 1 stalk celery, sliced 1 clove garlic (or 1 tsp. garlic flakes) 1 tbsp. pot herbs or sodium-free

Italian seasoning (such as Mrs. Dash)

1 14.5-oz. can reduced-sodium vegetable broth (about 2 cups)

1 14.5-oz. can no-salt-added diced tomatoes plus one can of water

1 19-oz. can cannellini (white kidney) or other beans, no salt added

½ cup frozen peas 1 cup cooked elbow macaroni

dIRECtIonsIn a large pot, heat oil over medium-high heat. Add onion, carrots, celery, garlic and herbs. Cook, stirring, just until onions look slightly wilted. Add broth, tomatoes, water and beans. Bring just to a boil, then turn heat to low and simmer about 10 minutes or until carrots are done. Add frozen peas and macaroni to hot soup and serve.

Serves four (2 cups)

nutRItIon faCtseach serving contains 250 calories, 4.5 g fat, 0.5 g saturated fat, 0 g trans fat, 0 mg cholesterol, 260 mg sodium, 42 g carbohydrate, 10 g fiber, 8 g sugar, 11 g protein.

fInd physICal aCtIvItIEs that you Enjoy

Ask your health care provider to help you start a safe exercise plan that fits your abilities and that you will stick with. Aim for 30 minutes of moderate activity every day. try to include some strength training a few days a week. try a group activity, such as yoga or tai chi, that combines exercise with balance and stretching.

3

prEtty & prEgnantBecause of this lack of regulation, some

consumer groups, including the Environmental Working Group, have been, over many years, pushing for stricter regulation of beauty products. And a bill recently introduced in Congress aims to require the FDA to investigate five potentially dangerous ingredients every year.

IngREdIEnts to avoIdWhen looking at cosmetics and other beauty products, make sure to read the labels. Here are some ingredients that you may want to avoid:

■ propylparaben. This is a preservative that one study linked to breast tumors and is one of the first five ingredients the new bill would review. It is used in makeup, hair care products, moisturizers and shaving products.

■ methylene glycol. This is another of the five ingredients to be reviewed by the FDA. It is a type of formaldehyde that is often used in hair straighteners and has been linked to cancer.

■ phthalates. These are chemicals used in many products, including nail polish, hair sprays and fragrances, and they may affect hormone function in the body. They may be listed by the names dibutyl phthalate, dimethyl phthalate and diethyl phthalate.

■ Coal-tar hair dyes. These dyes often contain ingredients that can cause cancer in laboratory animals, according to several studies.

■ kohl. This is a color additive often used in other countries for eye makeup. It contains heavy metals, including lead, and is not approved in the U.S. Lead can cause miscarriage and other health problems in your baby.

are beauty productS Safe for MoMS-to-be?

when you’re pregnant, you want to do what’s healthiest for you and your baby. This includes

avoiding cosmetics and hair products that use chemicals. These can get absorbed into your skin and affect your baby. But how do you know which products are the safest?

RulEs aBout BEauty pRoduCts The truth is, U.S. laws don’t require that beauty products get approval from the U.S. Food and Drug Administration (FDA) before they can be sold to consumers. This means the FDA can take action only after people report problems. The one exception is color additives, such as those in hair dyes, which do need FDA approval before they go on the market.

the average woman uses 12 personal care products

a day, exposing her to at least 168 chemical ingredients. Some

ingredients may harm a pregnant woman

and her baby.

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

sept/oCt 2015

Classes&programs

For more information on all classes and programs, call

1-877-LLUMc-4U.

7

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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 medical Center CafeteriaFor all heart patients and their families.

MetABoLIC AND BARIAtRIC SURGeRY SUppoRt GRoUpmonthly. Call for dates and times.

StRoke SUppoRt GRoUpfourth wednesday of each month, 3 to 4:30 p.m.Information for stroke survivors, their families and caregivers. Patients can share on coping with challenges.

woMeN’S CANCeR SUppoRt GRoUptuesdays, 6 to 8 p.m.For women with all types of cancer. Family and friends are welcome.

cLassEs/ prograMs

BIRtH AND BeYoND eDUCAtIoN CLASSeS• Preparing for Childbirth• Breastfeeding Basics• And more!

CANCeR CookING CLASSeSCall for dates and times.Cooking demonstration for cancer patients, their families and employees of Loma Linda.

CANCeR weLLNeSS SeRIeSmondays, 12 noon Designed to assist patients, caregivers and family members during cancer treatment.

CARDIAC AND pULMoNARY ReHABILItAtIoNCovered by most insurances.

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 CHoICeStuesdays, 6 to 7:30 p.m.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 the role of nutrition in risk reduction, healthy foods, managing weight and more.

optIFASt®

thursdays, 3 to 5 p.m. A 26-week meal replacement intense lifestyle change program.

tHe poweR oF CHoICe FoR HeALtH, weLL-BeING AND LoNGeVItYLearn 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.

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.

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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 August 10 and 14.

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. © 2015. All rights reserved. printed in the U.S.A.

printed on Recyclable paper 964M

dr. Richard hart president Loma Linda University Health

Rachelle BussellSenior Vice president of Advancement

heather valentineeditor-in-Chief

gian dudley Managing editor

a hEalthy tomorrow

MANY STRENGTHS. ONE MISSION. LLUCC.ORG

A Seventh-day Adventist Organization

Call 1-800-78-CANCER for more information on our comprehensive Breast Health Center and our newly opened Women’s Imaging Center, which brings together state‑of‑the‑art diagnostic tools and some of the latest advances in the prevention, detection and treatment of breast cancer.

SUNDAYNovember 1, 2015

Chance to WIN a DISNEYLAND Family Package for four.

FREE Flu Shots, screenings, food, prizes, fun and games

for the whole family!

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