Healthy Living

Doctors and clinicians at The William W. Backus Hospital in Norwich, Conn., offer useful advice about medical issues that matter to you and your family.

Monday, March 02, 2015

Anxious times call for relaxing measures

A certain amount of anxiety can be a good thing.It can make us more alert and energized
to deal with a stressful situation.But if anxiety becomes overwhelming, it can take a real toll on our
health.That may be the time to seek
professional help.“Chillax” or
chill and relax, is a funny buzzword we hear all the time.It’s good advice, but easier said than
done.Here are seven ways to “chillax”
and ease the anxiety we face every day.

1) Just say no to drugs.This includes common legal drugs like caffeine, diet
pills, decongestants, and the illegal stuff.Caffeine is a stimulant and can increase anxiety.

2) Ask for help.Know you are not alone.Anxiety
disorders are the most common mental illness in the United States. More than 18
percent of U.S. adults are affected.So don’t be afraid to ask your primary care provider for help.

3) Write it down.Whatever the stress is, writing it down puts it in perspective.You can write a pro/con list of
ways to cope with the stressor.It’s a logical and calming technique to help you feel like you are
gaining control.

4) Meditate. There are many forms of meditation; deep
breathing, Yoga, Qi gong, Tai Chi, guided imagery, or mindful meditation.Just taking fifteen minutes a day to
sit quietly, in a comfortable position, with eyes closed and focusing on
breathing can do wonders.

5) Adjust your attitude.Think positively in each situation.This can take some practice, especially if you are a
self-proclaimed pessimist.There
is an upside to every situation, and sometimes we need to look a little harder
to find it.

6) Exercise.Take a
walk, go to the gym, jog up and down the street, go up and down a flight of
stairs two or three times.Take a
break and plan a fun activity.

7) Write down 10 things you’ve accomplished in your life, 10
skills and talents that you have, and 10 times when you’ve solved a problem or
overcame adversity. This is the advice of Kaitlin Vogel, writing for
Rewireme.com in an article called The Fear and Anxiety Solution.She says if writing ten things in
each category seems like too many, you’re probably being far too critical and
harsh with yourself. Be as generous and open-minded with yourself as you would
be with someone you love and care about.

I find it helps to ask myself, “Will this matter in five
years?”If it won’t make
much difference, it’s easier to pause and pare down the anxiety to a manageable
level.Then it’s easier to deal
with and come up with solutions.

Alice Facente is a community health nurse for the Backus Health System.This advice should not replace the advice of your personal health care 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 23, 2015

Group support is key to quitting smoking

The tobacco companies may not like us, but we are on a
mission to reach out to every smoker in our communityand offer the opportunity to join our smoking cessation classes.

We have
conducted these seven-week, eight-session American Lung Association “Freedom
from Smoking” classes since January 2012 with very good success.We want to spread the word: of the 20 rounds of classes we have
offered since that time, 43-57% of the participants report they quit smoking
entirely by the end of the program.That’s a very good quit rate.

The secret to our success is two-fold.To ensure there is “skin in the
game,” we charge $50 to join the program, payable at the first class, but we
refund that money in its entirety if the participant attends all eight
sessions. So the class is essentially free with full participation in the
classes: it’s a monetary incentive that works.People complain that $50 is a lot to put up front, but we remind
them a pack of cigarettes averages $8.50 each, so a one-pack-per-day smoker
will spend $59.50 in one week.That usually ends the protest.

Second, the group support derived from gathering people
together who are all in the same boat is undeniably helpful.The program facilitators are all former
smokers, so they fully understand the challenges you face when you try to quit
smoking.

At the first
class, everyone has a chance to speak up and tell their story — when they
started smoking, how many times they have tried to quit, and what is the
motivating factor that made them join the class.It seems the average number of times people have previously
tried to quit smoking is four.

Everyone
supports the others in the group as all are well aware of how very difficult it
is to quit smoking. And it’s
hard not to laugh when a man jokes he was coerced into joining the class
because his wife threatened to shoot him if he didn’t quit smoking.

So if you or someone you love really wants to quit smoking,
find a “Freedom From Smoking” class offered near you and sign up today.Your wallet, your lungs, and your loved
ones will thank you.

Alice Facente is a community health nurse for the Backus Health System.This advice should not replace the advice of your personal health care 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.

Thursday, February 12, 2015

Want to better understand health care? Ask Me 3

It can be a daunting experience to navigate the health care
system.An excellent program has
been created by the National Patient Safety Foundation called “Ask Me 3.”

This is a patient education initiative designed to
promote communication between health care providers and patients in order to
improve health outcomes. The program encourages patients to understand the
answers to three questions:

• What is my main problem?• What do I need to do?• Why is it important for me to do this?

People are encouraged to ask their providers these three
simple but essential questions in every health care interaction. Likewise,
providers should make sure their patients understand the answers to these three
questions.

But what if the person does not understand English ?

Imagine being handed a prescription, written in another
language, and being told, “Prenez ces pilules trois fois par jour.”Unless you understand French, you would
not know the instructions are “Take these pills three times a day.”

As The Bulletin has reported recently, 37 different
languages are spoken in the homes of students attending NFA.So how has Backus Hospital and
the Hartford HealthCare system dealt with this challenge?Backus has contracted with two
language interpreter services.The
first is a phone language interpreter service, with two handsets, allowing for
a three-way conversation — the patient, the health care provider, and the
certified medical interpreter.The second is a video system, where the patient can see the interpreter
and vice versa.This video system
is also used for sign language interpretation for hearing impaired
patients.Both systems are
available 24 hours a day.

Better communication and understanding result in better
health outcomes... and isn’t that really everyone’s goal?

Alice Facente is a community health nurse for the Backus Health System.This advice should not replace the advice of your personal health care 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 09, 2015

Winter vegetables: The chilly weather champions

Any savvy shopper on a tight food budget knows that a key
way to save on produce is to purchase fruits and vegetables when they are in
season.And seasonal produce is
not only more cost effective, but fresher and more flavorful.It’s a win-win, right?

Then winter rolls around.

Unless you are lucky enough to live in a tropical climate
(in which case I would love to visit — is tomorrow convenient?), you have
probably noticed that your in-season vegetable options are limited. So what’s a bargain hunter to do?Are we simply doomed to a steady diet of potatoes, carrots
and onions until spring?

Never fear!The
winter veggies are here to rescue you from the scourges of empty-wallet
syndrome and menu boredom!These
lovely little beauties do it all.They can tempt your taste buds as well as tame your appetite (due to a
healthy dose of fiber) all while trimming the “fat” from your food budget. BAM!

Here’s just a sampling of our winter veggie super-hero
line-up:

• Beets: They may
not be able to leap tall buildings in a single bound, but beets certainly do
not disappoint in flavor or nutrition. In all their crimson glory, these guys
pack an unbeatable antioxidant punch and when roasted, offer a mild-mannered sweet
and earthy taste that will have your family rushing to the table faster than a
speeding bullet.

• Brussels sprouts:
OK, so given your childhood horror stories, these little guys might seem more
Darth Vader than Luke Skywalker, but give them a second chance with your now-grown-up
taste buds.There are many ways to
reduce the bitterness of this notoriously-nutritious vegetable, from trying
different cooking methods to using seasonings creatively.Give them another try, and I promise
you will find that they are truly a force
to be reckoned with.

• Cabbage: Every
Space Ranger needs vitamin C and folate, and it just so happens that cabbage is
packed with both, as well as a whole host of disease-fighting phyto-nutrients. With
a distinct flavor and aroma, cabbage is excellent in a stir fry, hearty soup or
added to a crisp salad for some extra crunch that’s sure to take you to
infinity and beyond.

• Parsnips:
Looking for a tasty addition to a hearty winter meal?No need to send Gotham a signal.Parsnips are a fantastic alternative to carrots with a
healthy dose of vitamin E and a welcoming flavor you’ll go batty for.

• Turnips/Rutabagas:
Like Marvel and DC, these wonderful root veggies are very similar and often
confused with one another. No
matter; they are both delicious and can be used much like potatoes with all the
nutrient power, but fewer carbs. Excelsior!

• Winter squashes:
We can’t all be billionaire tech-geniuses, but with a ton of vitamin A and a
surprising amount of iron, these delicately sweet delights just might raise
your IQ a few points and they’ll definitely save you some cash.From acorn to pumpkin to turban, winter
squashes are scrumptious when roasted or pureed in soups.Now that’s a thing of stark beauty.

Jennifer
Fetterley is a registered dietitian for the Backus
Health System and Thames Valley Council for Community Action.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. Fetterley or any of the Healthy Living columnists at healthyliving@wwbh.org.

Monday, February 02, 2015

Storm brings heavy snow — and heavy hearts

We live in stressful times.Every time we open the newspaper or watch the news on TV,
there are reports of natural disasters, catastrophic illnesses and crises. But I have always maintained that crises bring out the best
in people.Here’s an example:

Last
week, our region experienced “ Blizzard Juno.”Two feet of snow was dumped on our region, and in some
locations, even more, all in a short period of time.Social media was extremely busy.There were countless posts of people thanking kind neighbors
for shoveling their driveway.One woman posted that she ran out of firewood, her primary source of
heat, and three people immediately offered to deliver some from their own reserve.
People checked in on sick and
elderly neighbors, sharing food and information.

Hospitals can’t close for snowstorms.Our local hospitals made provisions for
the hundreds of staff members who worked long shifts and slept on cots for two
days and nights so they could provide continuous care for their patients.

There were photos of town public works personnel napping
after plowing the streets for 20 hours straight to keep us all safe. I know of one 911 call at 2 a.m., the
height of the storm, for a medical emergency.The ambulance followed closely behind as the town worker
plowed a pathway to the house.

Visiting nurses are used to being innovative — they found a
way to deliver the nursing care to those patients who required it, even when it
meant climbing over snowbanks and shoveling a path to the front door.

There is apparently a health benefit from being kind and
supportive to others, according to Maia Szalavitz and Bruce Perry, MD, PhD,
co-authors of Born for Love: Why Empathy is Essential — and Endangered.“Our brains are designed so that our
stress systems can be soothed by social support: in response to the calming
words or gentle touch of loved ones, for example, the bonding hormone oxytocin
tends to lower levels of stress hormones.”

During Superstorm Sandy, I volunteered with the Red Cross at
the temporary shelter at Fitch High School.Among the numerous stories that emerged from that
experience, my favorite was seeing a very large young man with a shaved head,
covered in tattoos, assigned to a cot next to a petite elderly Asian woman.He escorted her to the dining area for
meals, offering his arm in assistance.Everyone made an effort to be sensitive and assist the mother of a young
autistic boy who was having trouble adjusting to the chaos.In those close quarters, people of all
ages and races joined together in collaboration.The prevailing attitude was, “We’re all in this
together.”

Nobody wants to face catastrophe, but when we do, it is
heartwarming to witness how it brings out the best in people.

Alice Facente is a community health nurse for the Backus Health System.This advice should not replace the advice of your personal health care 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, January 19, 2015

Straight talk about flu season

The flu is going viral. Yes it is true. It‘s catchy!

Due to a genetic change in this shifty virus, this year’s
flu shot is less effective (about 40% compared to close to 70% in past years). This
is concerning since all of the national indicators have revealed that this
could be the worst flu season in more than seven years. This is mostly due to
the decreased effectiveness of our vaccine.

Who is at risk for influenza complications? Children (less than 5 years old); adults over 65; pregnant
women or recent postpartum; nursing home patients or clients in long term
facilities; any person with underlying medical conditions such as chronic
obstructive pulmonary disease (COPD); diabetes, asthma or a weakened immune system as well as many
others.

What should you do is you think you have the flu? Although the virus has shifted, our rapid flu test has not. It remains about 70%
sensitive and 98% specific. The earlier you are tested, the more accurate the
test result .

Therefore, it is essential that if you develop symptoms of
fever, headache, body aches and fatigue, you should visit your health care professional and be tested.If your test is positive or your
symptoms are classic, antiviral medications can be prescribed. These
medications reduce symptoms and decrease the risk for complications from the
flu. They are most effective if given within 72 hours of symptoms but recent
evidence has shown some benefit even after four-five days of symptoms.

Of course, the best avenue is always prevention.If you are diagnosed with the flu,
please be considerate of others by isolating yourself especially when you are
most contagious (first three to five days). Also, please cover your mouth when coughing or
sneezing. The use of disposable tissues are preferable over handkerchiefs since
hankies are just a breeding ground for organisms. Hankies can go viral very
easily.

Frequent hand washing and alcohol cleansers are staples for
everyone during this season. Studies have confirmed that the alcohol cleansers
(such as Purell) are very effective at killing the flu on contact.

And, despite the flu mutation this year, vaccination is
still the gold standard for flu prevention.

It takes a heightened vigilance and up-to-date knowledge to
keep the flu contained. You are armed with all of that now. Let’s make healthy
habits more catchy than the flu.

Paqui Motyl, MD, specializes in internal medicine and is based at the Montville Backus Family Health Center.This advice should not replace the advice of your personal health care provider. To comment on this column or others, visit the Healthy Living blog at www.healthydocs.blogspot.com or e-mail Mr. Motyl or any of the Healthy Living columnists at healthyliving@wwbh.org

Tuesday, January 13, 2015

A “check up” on Internet medical advice

“Please don’t get your medical advice from the internet.” I
have said that repeatedly to friends, family, and even in previous health
columns. Medical advice is what primary care providers are for.

A case in point:my friend read something on the web about her symptoms and became
extremely anxious and upset.A
week later, when she finally sat down and discussed it with her primary care
provider, she was relieved to find that the web advice was totally false.She had wasted valuable time and
energy, did some foolish treatment that could have resulted in serious side effects,
and spent a week in anguish for nothing. Her doctor reassured her and set her on the right course of
treatment.Naturally, she vows
never to repeat that foolish action again.

“I want patients to know that every person has a unique
genetic makeup,” says Dr. Christopher Awtrey, of Beth Israel Deaconess Medical
Center in Boston, reaffirming why people should not rely on Googling to get
medical advice. One person may require vastly different treatment than someone
else receiving the same diagnosis.

Now, that being said, there are some internet sites where
accurate and reliable information can be found.Good sources of health information include:

• Sites that end in ".gov," sponsored by the federal
government, like the U.S. Department of Health and Human Services (www.hhs.gov), the National Institutes of Health
(www.nih.gov), and the Centers for Disease
Control and Prevention (www.cdc.gov).

• .edu sites, created by universities or medical schools, such
as Johns Hopkins University School of Medicine or University of California at
Berkeley Hospital, or other healthcare facility sites, like Mayo Clinic and
Cleveland Clinic.

• .org sites maintained by not-for-profit groups whose focus
is research and teaching the public about specific diseases or conditions, such
as the American Diabetes Association, the American Heart Association and, of
course, hospitals like Backus.

• Sites whose addresses end in .com are usually commercial
sites and are often selling products.

I asked Dr. John Greeley, a primary care physician at the
Backus Family Health Center at Crossroads in Waterford to weigh in on this issue
and this is his response:

“There are many sources of health information out there and
I don’t mind if people search for information on the internet, as long as they
bring their questions and concerns to me at their next appointment so I can
validate the information and we can proceed with an appropriate plan.Seeking information from the internet
and other sources is a great starting point, but patients should not act on
this information without first filtering it through their physician,” Dr. Greeley said.

Sounds like very good advice we can all live with.

Alice Facente is a community health nurse for the Backus Health System.This advice should not replace the advice of your personal health care 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, January 05, 2015

Five mood-boosting habits for the post-holiday slump

I absolutely love the holidays.Parties, presents, good food and time spent with family can make
those first chilly days of winter feel like some of the warmest.

But on Jan. 2, it’s all over.That winter wonderland of which we sang so fondly begins to
look more like a wasteland, and we’re left facing months of dismal weather with
nothing to look forward to until the spring thaw.

Many of us feel these post-holiday doldrums, and I am often
asked at this time of year if there are any foods that can positively affect
mood.While there aren’t any
specific foods that have been proven to boost a bad mood, there are certainly
some health habits that foster good feelings.

Eat at least five servings daily of a variety of whole
fruits and vegetables. Fruits and vegetables provide a myriad of vitamins and
minerals in addition to important phyto-chemicals that can improve health in
many ways.Many of these nutrients
(especially B vitamins like folate) nourish the brain and allow it to produce
the neurotransmitters that regulate our moods.So eat your spinach with a smile!

Choose your carbs wisely. Processed carbohydrates and sugars might make you feel good
for a little while, but once the initial rush is over you know the crash is
coming.And when we crash, what do
we often do?Look for another fix
with more sugar or caffeine!Get
off the emotional rollercoaster by choosing fruits, vegetables, beans, nuts and
whole grain foods which will help to stabilize your blood sugar.

Get your omega-3’s. Studies have shown an association between these essential
healthy fats and our moods.You
can be sure you are getting what you need by eating cold-water fish such as
salmon, herring, mackerel or halibut two or more times per week and by
including a variety of nuts and seeds in your daily routine.

Get your vitamin D. Because vitamin D is produced in our skin when we are
exposed to sunlight, it should come as no surprise that many of us are depleted
of this mood-enhancing nutrient during the shortest days of the year.Luckily, if you’re eating the
aforementioned fish for their omega-3’s, you’re also getting a healthy dose of
vitamin D.How convenient!Some other sources of vitamin D include
fortified whole grain cereals and dairy products and certain types of
mushrooms, such as portabellas.

Get outside for some exercise whenever you can. We have an innate need as humans to be outside breathing
fresh air and basking in sunlight.It balances and invigorates us.And research has shown time and again that physical activity positively
impacts our psychological health in many ways.So even though you might feel like hibernating, bundle up
and brave the chill for just 10 to 15 minutes a day to take a brisk walk.You’ll be amazed at how energized you
feel!

Jennifer
Fetterley is a registered dietitian for the Backus
Health System and Thames Valley Council for Community Action.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. Fetterley or any of the Healthy Living columnists at healthyliving@wwbh.org.

Monday, December 22, 2014

Let’s make 2015 an awesome year

It can be quite challenging to find interesting topics to
write about in health columns week after week.A friend told me she enjoys reading my columns, but skips
the ones where I get “too preachy.”I try to keep that comment in mind and look for topics that are
interesting, upbeat, not too annoying and definitely not “preachy.”

Sometimes it’s an idea to improve emotional health rather
than focusing on disease prevention or treatment.For example, this timely idea was posted on Facebook and I
think it’s worth sharing.“This
January, why not start the year with an empty jar and fill it with notes about
good things that happen.Then, on
New Year’s Eve, empty it and see what awesome stuff happened that year.It’s a good way to keep things in
perspective.”

Just in case someone reads this and thinks there are not
many awesome things happening these days, I Googled, “Bring more joy into your
life” and got 9,200 hits.There
were a multitude of suggestions, everything from going outside and enjoying the
energy and beauty of nature, or volunteering time to a worthy cause you believe
in, or even taking time to re-connect with positive friends and family.

I am definitely doing this.I already selected a clear jar so we can see the notes start
to fill up during the year. I put a pen and small sheets of paper next to the
jar.

My husband is used to my projects and schemes and has
learned over the years that it’s easier to just indulge me.I predict he will eventually get into
the spirit and contribute some notes about awesome things that happen during
the year.

We can all
think of awesome things that happen. Everyone can define awesome in their own way. It doesn’t have
to be discovering a cure for cancer; it can be as simple as watching an old
classic movie with the family, or making a new recipe that turned out to be a
new family favorite.

Let’s share this idea with family, friends, neighbors and
co-workers. Then maybe we can do something awesome that’s worthy of inclusion
in their jar, too.

Alice Facente is a community health nurse for the Backus Health System.This advice should not replace the advice of your personal health care 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, December 15, 2014

Urgent care is a viable option

You don’t have to go very far before you see an “urgent care” center. They are an emerging national trend.

But what is urgent care, and when should you go to a facility that offers it?

The purpose of urgent care is to treat injuries or illnesses that require immediate care but are not life-threatening (like a heart attack or stroke).

As an urgent care provider myself, I am convinced that urgent care centers are valuable resources for patients for many reasons.

First, urgent care generally offers extended hours including evenings and weekends. As we all know, minor emergencies and sicknesses don’t just happen during business hours. Also, urgent care facilities are equipped to see patients of all ages, and usually accept most insurances.

Second, wait times at urgent care centers tend to be shorter than the traditional Emergency Room (ER).Most urgent care sites have x-ray and lab capabilities as well, meaning you have the option of one-stop shopping in your community.

Finally, medical costs are much lower at an urgent care center compared to the ER.For example, a case of strep throat treated at the ER can cost over $500, while the same illness treated at an urgent care center costs less than $125. As we are all beginning to pay more out of our own pockets for health care, cost has become more of an issue when people make choices about where they will seek treatment.

Your health is extremely important, but your time and money are important as well. In many scenarios, urgent care is the best option — you can get excellent care, faster, more conveniently, close to home and cheaper.

If you or a family member is faced with one of life’s minor emergencies, urgent care might just be the best option.

Paqui Motyl, MD, specializes in internal medicine and is based at the Montville Backus Family Health Center.This advice should not replace the advice of your personal health care provider. To comment on this column or others, visit the Healthy Living blog at www.healthydocs.blogspot.com or e-mail Mr. Motyl or any of the Healthy Living columnists at healthyliving@wwbh.org

Tuesday, December 09, 2014

Connecticut winters: Magical and messy

Winter in Connecticut can be a fun and magical time.Images come to mind of sitting around
the fireplace wrapped up in a cozy blanket, sipping a cup of hot chocolate, and
watching the snow fall outside.Don’t we wish we could do this every day?

The reality is that winter is also the time when flu, colds,
and other nasty viruses seem to be everywhere.That isn’t quite so pretty an image.

Here are some great tips to strengthen your body’s immune
system during the winter season.

Here are five more tips to keep your immune system in top
shape in the winter months.

4) Get enough sleep every night. The average person needs 6-8
hours of sleep per night. If you’re not getting enough sleep, your body is very
vulnerable to illness. Think of sleep like fuel that recharges your batteries!
You’ve got to do it to keep the machine running.

5) Wash your hands regularly. Keep the bacteria and viruses off
your hands and out of your mouth and eyes. Keep a bottle of hand sanitizer close-by
for those instances when you can’t get to soap and water.

7) Eat lots of garlic.This is my personal favorite.Your breath will make people with contagious illnesses like colds and
flu keep their distance from you.

8) Harness the power of positive thinking.There are proven health benefits
to having a positive attitude. Whatever the situation, it’s possible to think
positively. Some days it takes a little more effort, but you can put a positive
spin on any situation – it just takes practice!

I am grateful for the opportunity to wish everyone a happy
and healthy holiday season.Be well!

Alice Facente is a community health nurse for the Backus Health System.This advice should not replace the advice of your personal health care 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, November 24, 2014

First half hour after sleep can be a predictor of your entire day

Many years ago I read that the first 30 minutes after awakening are the most important.That first half hour and what you do during that time will be a predictor of how your day will go.

I am reminded of this when I sleep through my alarm and have to rush around to get to the office or an appointment on time.I inevitably spill my coffee or burn my toast, and vow to make better use of that first half hour in the future.

Every day I receive an email from DailyGood.org with uplifting messages and thoughts.I try to read that email during that crucial first half hour because I want to start my day on a positive note.

Just in time for our Thanksgiving holiday was this appropriate message from Oxford clinical psychologist Mark Williams. He suggests the “10-finger gratitude exercise,” in which once a day you list 10 things you’re grateful for and count them out on your fingers.

I tried this exercise for the past couple of days, and it’s surprisingly fast, simple, and satisfying.“I live in peace, I have loved ones, I have my health, I enjoy my job” ….well, you get the point.

A quick search on the internet about the health benefits associated with an attitude of gratitude should be enough to convince anyone to practice being more thankful every day.

The “10-finger gratitude exercise” seems like a pretty good way to start.I am grateful for the opportunity to wish a happy and healthy Thanksgiving to all!

Alice Facente is a community health nurse for the Backus Health System.This advice should not replace the advice of your personal health care 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, November 17, 2014

Food is a healthy way to bring family, friends together this holiday season

Thanksgiving is without a doubt my favorite holiday.Why?Well, besides being the official start of the holiday season,
Thanksgiving is all about FOOD.No
fancy clothes, no gifts, no whimsical mascot (sorry Santa)…Just food.And LOTS of it.

Don’t get me wrong, it can still be stressful; especially if
you are tasked with hosting the family feast.This time of year, every woman’s health and foodie magazine
features a sparkling holiday spread amid an immaculate and impeccably-appointed
home.Bombarded with all of this
imagery, it’s easy to feel like we won’t measure up if we don’t spend hours
DIY-ing the perfect centerpiece or baking those adorable cupcakes made to look
like turkeys.

Isn’t it amazing how the media can make us feel inadequate
about almost anything?

To some extent, I think many of us fall into this trap at
the holidays.We feel that somehow
the world will end if we don’t nail that Martha Stewart Living cover
photo.(C’mon, you know there is
no WAY she does all that stuff!)

Ironically, sometimes it’s the “epic fails” that create the
best memories.My mom and I still
laugh about the year we spent nearly an entire day making beautiful gingerbread
cookies and as I so proudly brought them to the table, I tripped over the dog
reducing our picture-perfect pastries to sugary shrapnel.On the plus side, the dog was quick to
apologize by gladly helping us clean up the mess.

A friend of mine says her favorite Thanksgiving was the year
she forgot to take the turkey out of the freezer until the day before.She spent the better half of that night
with her husband, laughing as they thawed it with hair-dryers and watched holiday
movies.

It’s stories like this that remind me that although we fuss
over the details, the holidays are not really about the food or the decor, but
the experiences.The food certainly
enhances those experiences, but it’s the feeling we get from being together
that becomes a part of us.

So when you embark on that pumpkin-shaped seven-layer cake
with spiced rum ganache, don’t worry if it doesn’t turn out quite as
pumpkin-shaped as you had hoped.With all that sugar and butter, I’m sure it will still be
delicious.And even if it’s not,
it’ll make a great memory.

Whatever you place on your table this holiday season, I hope
you gather around it in love and laughter.Because if you ask me, a meal eaten among friends and family
in genuine companionship and gratitude provides more nourishment than all the wheatgrass
on earth.And no calories, of
course.

Jennifer
Fetterley is a registered dietitian for the Backus
Health System and Thames Valley Council for Community Action.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. Fetterley or any of the Healthy Living columnists at healthyliving@wwbh.org.

Monday, November 10, 2014

The myth of multitasking

It’s a phrase that we hear in job interviews, write on
resumes and read on job descriptions — ability to multi-task. It’s almost as
if your career hangs in the balance if you aren’t able to do several things at
once.

But let’s take a moment to focus — literally. As it turns
out, multitasking is not as productive or efficient as once thought, according
to recent research.

This is the best news I’ve heard since they proclaimed dark
chocolate is good for you.

It seems like the older I get, the harder it is to
multitask.This inability to keep
up with the constant barrage of emails, phone messages, blog posts, deadlines,
mandatory meetings, etc., has made me feel inefficient and disorganized.

Not so, says
Jim Taylor, PhD, writing for Psychology Today.Dr. Taylor reports that a summary of
research examining multitasking on the American Psychological
Association's website describes how so-called multitasking is neither effective
nor efficient

These findings demonstrate when you shift focus from one
task to another, that transition is neither fast nor smooth. In fact, this
constant shifting can take up to 40% more time than single tasking — especially
for complex tasks.Whew!I feel vindicated.

Here are six tips to increase productivity and avoid
multitasking.

• Prioritize:Learn to organize tasks into distinct categories and levels of
difficulty.Tackle the most
important things on the list first.

• Focus:Put all
your attention to the task at hand. Do one thing at a time and see it through to completion.

• Limit distractions:Close your door, block off a chunk of time that you are unavailable, and
limit your ability to interact with others except for emergencies.When I was faced with an impending
deadline, I used to tell my kids, “Don’t interrupt me unless your hair is on
fire.”

• Unplug:Silence
cell phones, don’t read or reply to e-mail or Facebook postings, and turn off
the radio or TV.

• Don’t procrastinate:This may be the hardest thing of all.Seize the moment and plunge right in.Once you’re on a roll, it will be
easier to continue.

• Reward yourself upon completion of a major task: Something small, but satisfying, should
be your reward, whether it is a walk around the block, reading a chapter in a
favorite book or 15 minutes of mindful meditation.

Since I read that it’s healthy, I am rewarding myself for
completing this health column by eating an ounce of dark chocolate.

Alice Facente is a community health nurse for the Backus
Health System.This advice should not replace the advice of your personal
health care 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, November 03, 2014

Early detection of prostate cancer is key

Every year I sign up my husband for a prostate cancer
screening.Just like every other
man, he hates to have it done, but he knows I won't budge on this issue.He has a family history of prostate
cancer, putting him at a higher risk.

Current screening methods include a simple blood test for
the prostate-specific antigen (PSA) and a digital rectal exam.PSA is a protein that is produced by
the prostate gland.It is present
in small quantities for healthy men, while higher amounts can indicate prostate
cancer or less serious conditions such as infection.

There has been much recent debate surrounding yearly
prostate screenings. The Cancer Treatment Centers of America explain the debate
this way: previously, men over 50 were advised to be screened for prostate
cancer once a year.However, these
annual screenings may lead to men having to make a difficult decision about
treatment, when in fact, it may not be necessary.Some treatments for prostate cancer can result in stressful
side effects like urinary incontinence or erectile dysfunction.

The debate becomes confusing when the same experts report
that the 10-year survival rate for prostate cancer diagnosed in the early
stages is 98 percent.But how can
you identify and diagnose prostate cancer unless you do the screening?

The experts conclude that not all men who are diagnosed with
prostate cancer will need to be treated immediately; some will be advised to do
nothing except "watchful waiting."The bottom line is that deciding whether to have yearly
prostate screenings, and what to do with the results, is entirely up to you and
your doctor.

The American Cancer Society website informs us that a risk
factor is anything that affects your chance of getting a disease such as
cancer. Some risk factors, like smoking, can be changed. Others, like a
person's age or family history, can't be changed. But risk factors don't tell
us everything. Many people with one or more risk factors never get cancer,
while others with this disease may have had few or no known risk factors.

Some common risk factors for prostate cancer include:

• Race: Studies show that African American men are
approximately 60 percent more likely to develop prostate cancer in their
lifetime than Caucasian or Hispanic men.

• Age: The risk of developing prostate cancer increases with
age.

• Family history: Men with an immediate blood relative, such
as a father or brother, who has had prostate cancer, are twice as likely to
develop the disease. If there is another family member diagnosed with the
disease, the chances of getting prostate cancer increase.

• Diet: A diet high in saturated fat, as well as obesity,
increases the risk of prostate cancer.

• High testosterone levels: Men who use testosterone therapy
are more likely to develop prostate cancer, as an increase in testosterone
stimulates the growth of the prostate gland.

So, come on ladies, encourage your husband or significant
other to sign up for our annual free prostate cancer screening this Saturday,
Nov. 8, at the Backus Hospital main lobby conference rooms.Call 860-892-6900 to make an
appointment.Then you can do like
I do, and treat him to a nice restaurant meal as a reward. Who knows? You might
end up sitting at the table next to my husband and I.

Alice Facente is a community health nurse for the Backus
Health System.This advice should not replace the advice of your personal
health care 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, October 27, 2014

What to do with all that Halloween candy

Let’s face it — kids are going to go trick-or-treating on
Halloween and come home with a lot of candy.As parents, we want to teach our children how to develop
healthy habits, but we also want them to experience all the joy of this fun
holiday.

Luckily, there
are several ways to handle this dilemma and some of them are a great way to
teach our children about not only health, but the importance of giving.After all, we’ll be celebrating
Thanksgiving in just a few short weeks!Here are some great ideas:

1) Halloween candy buy-back: Many dentists offer to buy back
children’s Halloween candy for money or other prizes.This way, the candy is gone but your child still gets to
have all the fun of trick-or-treating.Call your dentist to see if they are participating in this service.

2) Buy it back yourself: If you don’t have a dentist that
offers Halloween candy buy-back, you can offer to buy back the candy
yourself.Tell your child that the
more candy they “sell” the more money they will get.

3) The Great Pumpkin/The Switch Witch: If you have younger
children, you can add to the fun of Halloween by telling your child that if
they put the candy that they don’t want in a bag on the front porch, the “Great
Pumpkin” or the “Switch Witch” will take it and leave them a toy instead.What to do with all that candy now that
it is yours? Take a look at the next ideas.

4) Donate to a local food bank or shelter: This is a great way
to teach kids about charity.Let
them know that they can help others who may be less fortunate by donating some
of their candy to those in need.Offer to let them come with you to make the donation so that they can
share in the good feelings that come from giving.

5) Make a soldier’s day: Many are not aware that you can
donate candy to be put into care packages for our troops overseas. You can even
have your child write a letter or draw a picture to go along with your
donation. It’s always good to teach children to appreciate the sacrifices our
soldiers make for us every day.For more information, go to www.operationgratitude.com/halloween-candy-buy-back-2012/

Whatever method you choose, do your best not to make a big
deal about it.The more you try to
force your ideas onto a child, the more likely they are to resist you.

Always give your child the choice of what they wish to do
with their candy.A great
suggestion is to give your child the option to keep their favorite types of
candy and “sell” or donate the rest. Whatever your child decides to do, respect
that choice and follow through.A
day or two of binging on candy is not going hurt your child, but being too
strict can turn sweet treats into “forbidden fruit,” leading to unhealthy
eating habits down the road. Try to make this experience as positive as
possible because in the end, you want them to have the same fond memories of
this spooky holiday that you do!

Jennifer
Fetterley is a registered dietitian for the Backus
Health System and Thames Valley Council for Community Action.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. Fetterley or any of the Healthy Living columnists at healthyliving@wwbh.org.

Monday, October 06, 2014

Decoding the health care jargon

The health care field has a language all to its own — one
that is nearly unintelligible to the average person.Hearing unfamiliar acronyms and abbreviations can be
intimidating when they are being used to describe you and your health care
problems.

And there are so many of
them!In fact, the Healthcare
Association of NY State has compiled a list of acronyms, abbreviations, and
medical terms into a book that is 75 pages long.When I scanned that long list, I was surprised at how many
were unfamiliar to me, a person with decades of health care experience.

Health literacy is the degree to which individuals have the
capacity to process and understand information and services needed to make
appropriate health decisions.

If your health are provider says that you have C.A.D. and
wants to do a MUGA scan, your mind might race ahead and try to decipher those
acronyms.Does that mean you have “Chronic
Alzheimer’s Disease,” and the plan is for you to get “mugged” in the X-ray
department?Actually, C.A.D.
is the acronym for Coronary Artery Disease, and a MUGA scan, even though it’s
pronounced “MUGGA,” does not involve violence; it stands for “Multiple Gated
Acquisition” — a non-invasivetest
used to measure heart function and performance.

The point here:ask questions.Don’t be
intimidated by medical jargon.It’s easy for anxiety to be heightened when dealing with healthcare
issues anyway. You shouldn’t have to ask “what does that mean?” after every
sentence, but sometimes it’s necessary.

Health care providers that communicate clearly to their
patients will have the most success. It’s a two-way street — patients need to communicate
their concerns and health habits to their provider, too. People will make
better health care decisions with clear communication and understanding. That’s
a win-win situation for everyone.One last note: if your practitioner says you’re “S.O.B” that simply
means, “Short of Breath.”

Alice Facente is a community health nurse for the Backus
Health System.This advice should not replace the advice of your personal
health care 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, September 29, 2014

Five healthy questions to ask when eating out

If KFC’s “Double Down” sandwich has taught us anything, it’s that
there is nothing nutritionally sacred when it comes to restaurants. If
something is good, it can only get better by adding more butter, salt, cheese
and bacon, right?

Some restaurants will go to great lengths to get customers
through their doors, committing some pretty amazing dietary debauchery along
the way. But on the flip side, most will go to the same lengths to provide
healthier options if you just know how to talk to the waitstaff. Here are some
great questions to ask your server.

1) “Could I have water, please?”

Starting with a calorie-free beverage should be a
no-brainer. And while artificially sweetened soft drinks technically fit the
bill, good ol’ water will always win the healthy beverage choice award. If you
would like a little something sweet to sip, consider getting a small juice
along with your water and drink it slowly along with your meal.

2) “What are your healthiest menu options?”

Servers usually know the menu inside and out, backwards,
forwards and sideways. They know exactly how the food is prepared, so why not
enlist their help?

3) “Do you offer lunch portions?”

Enormous portions are one of the most egregious sins of
restaurants today. But you need not fall victim to the mountain of mashed
potatoes on your plate! There are a number of ways to minimize your portions
when eating out. You can request a smaller lunch portion as suggested above, or
share your meal with a dining companion. If no one else in your party shares
your enthusiasm for limburger-anchovy pickled pigs feet, simply ask your server
for a container and set aside half of the meal to take home. Just don’t expect
a future dinner invite...

4) “May I substitute a salad or steamed vegetables for (insert
deep-fried side here)?”

Most restaurants are more than willing to make these
substitutions. And while you may be charged a tiny bit more, think of it as an
investment in your health. What is your health worth to you?

5) “Can my meal be prepared with no added salt?”

Restaurants are notorious for the sky-high sodium content of
their foods. But you can take control by asking that your food be prepared with
no added salt or unnecessary fat and working with the staff to create a
delicious meal that you can still feel good about.

These are just a few ways to advocate for your dietary needs
at restaurants. We all like to eat out from time to time, but we need not just
accept the salt-laden, fat-drenched status quo.

Oh, and when asking all of these questions, please don’t
forget to be courteous to your server! They are handling your food, after all.

Jennifer
Fetterley is a registered dietitian for the Backus
Health System and Thames Valley Council for Community Action.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. Fetterley or any of the Healthy Living columnists at healthyliving@wwbh.org.

Monday, September 22, 2014

Today’s to-do list: Do nothing

Every day I receive an email from DailyGood.org that starts
with a positive quote, followed by an uplifting story or essay that illustrates
that quote.Last week’s essay was
entitled, “Today I will do nothing.”That sure caught my attention.In this fast-paced,
often-frantic, stress-filled world perhaps there is nothing we need more than a
day to do absolutely nothing.

It seems that everyone is too busy to “stop and smell the
roses.” That’s a saying we haven’t heard in a long time.

Kids are rocketed from one activity to the next at a high
velocity — from school to baseball practice, to dance lessons, to karate
lessons, to a track meet, with barely enough time to squeeze in a fast food
take-outburger and fries for
supper.Homework is jammed in
there somewhere, too.

Free time to do nothing seems to be a thing of the past, a
time-waster, unnecessary, even boring.

But the frantic pace of our days leads to trouble sleeping
at night. We start the process over again the next day without ever getting
restored and revitalized.

Here are some ways to accept the challenge of slowing down
and unwinding.

• Take time to go outside and breathe in fresh air.It will clear your mind and clear your
lungs.Take a leisurely walk. Look
around at the beauty nature has to offer.Children have this one figured out. They notice unusual bark on a
tree,heart-shaped rocks, faces in
the clouds, colorful wildflowers, chipmunks scurrying, ant hills being built,
splendid sunsets; it’s all there to be seen and enjoyed -- and it’s free.

• Unplug from technology.For one day, take a break from computers, cell phones, all
electronic devices, even television, but especially video games.Your email and Facebook posts will
still be there a day later.

• Relax about keeping the house in perfect order.My husband doesn’t like this
suggestion, but I agree with the late Erma Bombeck who said, “My theory on
housework is, if the item doesn’t multiply, smell, catch fire, or block the
refrigerator door, let it be. No one else cares. Why should you?”

The late author O. Henry is credited with saying, “The true
adventurer goes forth aimless and uncalculating to meet and greet unknown fate.”

We really can’t be aimless and uncalculating every day; that just isn’t
feasible.But a day to do nothing
once in a while may be just the remedy we all need.

Alice Facente is a community health nurse for the Backus
Health System.This advice should not replace the advice of your personal
health care 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, September 15, 2014

Preventing falls helps with confidence, independence

Julie, an active 76-year-old female who lived alone, had just finished eating her breakfast and was bringing her plate and coffee cup back to the sink. As she turned away from the table, the cup wobbled, startling Julie and she lost her balance and fell to the ground.

She was scared and her right hip was aching, although she could move all her limbs. The plate and cup had shattered and was all over the floor. Julie tried to get up, but she couldn’t and the phone was in the other room. She began to cry.

One third of all people over 65 years old who live independently will fall this year. In Connecticut alone, we will spend nearly $140 million annually on the treatment of falls and related injuries. In the United States, over $20 billion will be spent this year for the treatment of falls and related injuries. In the year 2020, over $67 billion will be spent. Currently, falls are the leading cause of fatal and non-fatal injuries in older adults.

More importantly, the impact of a fall on an older person’s life is very significant. Due to the psychological and physical impacts of a fall, many people take fewer trips to see family, fewer visits to see friends, pursue less participation in events in the community and suffer a loss of safe or comfortable mobility.

In other words, falls can greatly reduce a person’s quality of life. Unfortunately, even if the fall did not result in an injury, the older person feels that falling is just a part of getting older and there is nothing they can do.

Julie began to settle down and was able to pull herself over to the kitchen chair. After a few attempts, she was able to get herself up on the chair. Her hip was still sore, but she could put weight on the leg without any severe pain. She took a few deep breaths, stood up and made her way to the closet to get the broom.

Falls are not a normal consequence of aging. Seniors should not accept that frequent losses of balance and falls are part of getting older.

Discussing a fall with family or a health-care professional is critical to recovery. In fact, many of the reasons people fall can be treated or improved, but this begins by having a discussion with a healthcare professional and often by participating in physical and/or occupational therapy services focused on treating falls.

Therapy for the treatment of falls should be geared towards improving movement, strength, range of motion, reducing pain. Include a vestibular assessment and incorporate head movement with various activities.

Depending on the level of need, fall-related care can be done in the home or in outpatient clinics. Even regular participation in simple exercise programs and walking groups can reduce the risk of falls.

Most importantly, losses of balance and falls should not be ignored. Less than half of known falls are even reported to a health-care professional. If your doctor knows you have fallen, he or she can work with you to get the right services and care to help avoid future issues.

After the mess in the kitchen was cleaned up, Julie called her daughter and told her what happened. They made an appointment to see her doctor and later received physical therapy for balance and gait.

Julie now takes daily walks around her neighborhood and has visited more of her friends recently than she had over the past few years. She is happily living independently in her home.

Ross Davis, MSPT, MBA, is the director of Rehabilitation Services at VNA HealthCare, which, like Backus, is a member of the Hartford HealthCare network.This advice should not replace the advice of your personal
health care provider. To comment on this column or others, visit the Healthy
Living blog at www.healthydocs.blogspot.com or e-mail Mr. Davis or any of the Healthy Living columnists at healthyliving@wwbh.org

Monday, September 08, 2014

Kale is king for some

For several months, I have had an ongoing dialogue with my
co-worker Jeff who just can’t understand my fondness for kale.Everywhere you look there are recipes
for kale.It’s the featured new “wonder
food” in gourmet magazines, health magazines, newspapers, and sports magazines.He's not buying it. I tell him it’s called
the “queen of greens.”And for
good reason.Alison Lewis, writing
for MindBodyGreen, touts some health benefits of kale:

• Kale is low in calories, high in fiber and has zero fat. One
cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It’s
great for aiding in digestion and elimination with its great fiber content.
It’s also filled with many nutrients, vitamins, folate and magnesium as well as
those listed below.

• It is high in iron. Per calorie, kale has more iron than
beef. Iron is essential for good health, such as the formation of hemoglobin
and enzymes, transporting oxygen to various parts of the body, cell growth,
proper liver function and more.

• Kale is great for the cardiovascular system. Eating more
kale can also help lower cholesterol levels.

• It is high in
Vitamin A. Vitamin A is great for your vision, your skin as well as helping to
prevent lung and oral cavity cancers.

• The vegetable has lots Vitamin C. This is very helpful for
your immune system, your metabolism and your hydration.

• Last, but not least, kale is high in calcium. Per calorie,
kale has more calcium than milk, which aids in preventing bone loss, preventing
osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to
maintain cartilage and joint flexibility.

OK, my coworker is still not convinced.He’s not impressed with this remarkable
list of health benefits.If he
thinks it doesn’t taste good, he won’t eat it.I was up for the challenge. He didn’t like sautéed kale or
tomato and kale salad, so maybe it was time to bring out the big guns.My husband and I took him out to a
restaurant in Putnam that serves kale chips as an appetizer.They were tender, crunchy, melt-in-your
mouth tasty.Surprise: Jeff didn’t
like them, so I was forced to eat the whole bowl.

Over the past year our community dietitian has developed
several presentations designed to encourage school-aged kids to try new,
healthy foods.Teenagers pose the
biggest challenge: fresh vegetables are hardly a match for pizza, burgers,
fries and soda.However, when I
recently asked some teens to honestly tell me if these programs have changed
their taste for vegetables, I was thrilled when two of them replied, “I really
love kale now.”One even said she
looks for recipes to make it in different ways.

I told Jeff about these teen kale converts, but he just
laughed.I concede that he will
never be the “king of kale,” but I will keep trying. He doesn’t know what he’s missing!

Alice Facente is a community health nurse for the Backus
Health System.This advice should not replace the advice of your personal
health care 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