We define lifestyle as a typical way of life of an individual, group or culture. Various randomized controlled studies have proven time and time again that lifestyle modifications can add years and quality to life.

Factors that make a healthy lifestyle are far reaching, and need to be a part of a person’s everyday life. Healthy lifestyle includes things like daily exercise, spiritual and religious activity, hobbies, pursuing education, maintaining social relationships, and having a positive mental attitude. Of course, going hand in hand with lifestyle modification is routine preventive care. Yearly medical exams to monitor for high blood pressure, diabetes, high cholesterol, cancer and obesity, among other conditions, are highly recommended.

The following are my Top Eight Lifestyle Tips for Healthy Aging:

1. Keep a diet high in vegetables and fruits.
2. Take part in an enjoyable activity on a regular basis.
3. Exercise a minimum of 30 minutes a day like walking, jogging, cycling, lifting weights or swimming, etc.
4. Get regular medical care with a primary care provider.
5. Volunteer to help others.
6. Socialize frequently and keep close friends and furry companions.
7. Stay grateful and optimistic.
8. Never smoke…ever!

Shereef El-Ibiary, M.D., practices internal medicine with GHS’ Cross Creek Internal Medicine. He is board certified in internal medicine. He also serves a member of the faculty for the University of South Carolina School of Medicine Greenville. 

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LOL. BRB. TTYL. If you are the parent of a teenager or even just spend time around teens, you know how difficult it can be to gain their attention because they spend so much time using their cell phones to text or listen to music. While the dangers of distracted driving have been in news headlines, we have not had a lot of information regarding the issues associated with distracted walking until now.

Last fall, Safe Kids Upstate contributed to a multi-state observational study that sought to explore the issue of distracted walking among middle and high school students. Over the course of the fall and spring, Safe Kids staff members observed the walking behavior of approximately 100 students at area Greenville County middle schools. The data gathered was sent to Safe Kids Worldwide, which just released a report entitled “Teens and Distractions: An In-Depth Look at Teens’ Walking Behavior.” Over 34,000 teens from across 17 states were observed walking to and from schools, and the results were eye-opening. One in five high school students and one in eight middle school students crossed the street while distracted by technology.

When children develop into teenagers, our worries move away from pedestrian safety and more towards issues of driving, curfews, and drinking; however, we should re-focus and talk to teens about their mobile technology usage as pedestrian injuries among 16-19 year olds has increased 25 percent over the previous five years. According to the research, 39 percent of the students who are crossing the street while distracted are typing on a cell phone and 39 percent are listening to headphones. The remaining students are talking on the phone (20 percent) or using another electronic device, such as a tablet or game (2 percent).

Just as we, parents and caregivers, teach children to look left-right-left before crossing the street, we must also teach teens to stop and stand off to the side in a safe location to text or talk. Let’s sit down with teens and ask them to take the moment of silence pledge. It’s a commitment to put away your mobile device and be alert when crossing the street. For more information on Safe Kids Worldwide’s report on distracted walking, visit their website: www.safekids.org

Take the Pledge!

Cynthia Fryer is manager of Safe Kids Upstate, a child safety coalition led by GHS Children’s Hospital and many community partners.

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These are some of the reasons why screening for prostate cancer is paramount. However, trying to search for prostate cancer in every single man is not the right approach given that it is a slow growing disease and treatments for cancer have significant side effects. With this knowledge, prostate cancer screening needs to be performed in a careful and considerate manner.

Unfortunately, the screening tools that are available for prostate cancer are far from perfect and make it difficult to identify those men who are going to have the cancers that will indeed affect their lives. With this in mind, we are left trying to use the few blood/urine markers and exams we have in a strategic fashion by targeting men who would most benefit.

There has been a lot of controversy in the media and among different medical groups as to which men this screening should apply. Most groups agree that the goal of screening for prostate cancer is to optimize survival without causing unnecessary emotional and physical side-effects in those who may not otherwise die of their disease due to its relatively slow growth. The physical side-effects that may be occur with treatments include erectile dysfunction, urinary incontinence and worsened urinary irritation, including frequency/urgency/burning. However, trading any of these symptoms for improved survival is where the challenge lies.

It is known that since the early 1990’s, when prostate cancer screening was more widely applied, it is much more rare that men are diagnosed with advanced disease; it is more common in the present day that men are discovered when their cancer is curable. Since it is more commonly discovered in such an early stage, it is also very rare that men have any symptoms from their cancer (fortunately, it is now almost a myth that urinary symptoms are a sign of the existence of cancer). Through careful study and analysis of which groups of men may most benefit, the recommendations for screening for prostate cancer have been significantly modified in the past year. Most importantly, screening needs to be individualized to each man and not randomly applied to all men.

Most medical groups who treat prostate cancer presently recommend the following for screening men: 1) men less than 40 should not be screened 2) men age 40-54 should only be  screened regularly when they are at higher risk, including those with a family history or those who are African American 3) men age 55-69 should discuss the pros/cons of screening with their physician, and 4) men who are age 70 or older may consider screening when there is a projected life-expectancy of more than 10-15 years.

GHS is offering free prostate screenings in September. A free lunch-and-learn on prostate cancer is also scheduled for Thursday, September 19, 12-1 p.m., at the Caine Halter Y. To register for  a screening and/or the lunch-and-learn, visit www.ghs.org/healthevents.

Dr. J. Erik Busby is a urologist with Greenville Health System’s Regional Urology. 

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Studies have shown that eating the Standard American Diet, aptly nicknamed SAD, leads to clogged arteries in the heart as well as clogged arteries in the … well, you know. As a matter of fact, there have been recommendations that all erectile dysfunction (ED) patients should also be considered cardiac patients because both conditions are different expressions of the same problem – atherosclerosis (sometimes called arteriosclerosis) or hardening of the arteries.

Why? Because the same SAD diet, which includes a high intake of fat and animal protein, as well as a low intake of plant foods and the antioxidants they contain, increases the production of free radicals in the body, causing the arteries to become rigid, and therefore, unable to relax and open up.

So, what can you do to reduce the risk of clogged arteries everywhere in your body? That’s easy. Eat more plant foods! Plant-based eating (increasing your fruit, vegetable and whole grain food intake while reducing your intake of animal products) will reduce your risk of atherosclerosis, ED, cancer and a host of other chronic ailments.

Why not just take a pill to get antioxidants? Because there are literally hundreds of phyto (plant) nutrients in each serving of vegetables, fruits and whole grain foods that cannot be reproduced in a pill.

How do you increase your antioxidant intake and reduce the production of free radicals at the same time? Here are some simple strategies:

• Have a fruit or vegetable as a snack instead of unhealthy fried or sweet options.
• Replace white bread with one that has “whole grain” listed as a main ingredient.
• Add fruit to your usual breakfast.
• Avoid eating processed foods, especially meats like hot dogs, sausage, and lunch meats.
• Choose a couple days a week to have meatless meals.
• Double the amount of vegetables you eat at meals (as long as they are cooked in a healthy way).
• Cut meat in casseroles by half (or leave it out) and replace with more veggies.
• Omit fats as much as possible. Remember, even olive oil is still a fat, so use it sparingly.
• Make your plate colorful with a variety of fruits and veggies.
• Make spinach or kale the base of your salads instead of iceberg lettuce. Top it off with berries, nuts, oranges, apple chunks, etc., to make it an antioxidant power salad.
• Eat beans/legumes every day. You can add them to soups, salads, stews, etc.

For more information on the benefits of plant-based eating check out the following:
http://nutritionfacts.org/
https://www.caring4cancer.com/go/cancer/nutrition/eating-well-nutrition
http://www.choosemyplate.gov/healthy-eating-tips.html
http://pcrm.org/health/diets/pplate/power-plate

Franella Obi is a registered and licensed dietitian/nutritionist with the Center for Integrative Oncology and Survivorship.

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It is also important that they take time to get better. If your child or teen has a concussion, his or her brain needs time to heal. During this time, they may need to limit activities while recovering from a concussion. Exercising or activities that involve a lot of concentration, such as studying, working on the computer, or playing video games may cause concussion headache or tiredness symptoms to reappear or even get worse. After a concussion, physical and cognitive activities, such as concentration and learning, should be carefully managed and monitored by a healthcare professional.

Concussions are a serious injury to the brain, and once a child sustains a concussion, they are at increased risk of having others. It is important to discuss the signs and symptoms of concussion with your athlete along with the importance of symptom reporting to participate safely. A good motto is, “When in doubt, sit them out,” and seek medical attention.

Dr. Kyle Cassas is a primary care sports medicine physician with Steadman Hawkins Clinic of the Carolinas.

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The idea of making your own lunch for tomorrow is probably the last thing on your mind.

However, making a homemade lunch will not only reduce your calorie intake by more than 200 calories per meal (saving over 14 pounds per year), you’ll save money and time. You’ll spend $3.50 less per meal (a savings of more than $900 per year) and 15 minutes during your lunch break to be able to avoid rushing through lunch.

According to the CDC, 20 percent of American meals are eaten in the car. At least 25 percent of people eat some type of fast food daily. Americans consume 31 percent more packaged food than fresh food. Eating fast food more than twice a week doubles your risk of developing insulin resistance, which increases your risk for diabetes. Eating fast food regularly is also linked to increased risks of cardiovascular disease (including elevated cholesterol) and death.

So here are a few tips to make sure a trip to the drive-through window is not your lunch date tomorrow:

1. Make an extra serving at dinner and put it in your lunch container as you are plating everyone’s meals for dinner (so it doesn’t get stolen for someone else’s second helpings).

2. Keep basic healthy lunch foods on hand: You can always throw a sandwich or salad together if you have whole grain bread or tortillas, spinach or other dark leafy greens, tomatoes, cucumbers, fruit, lean deli meat (or last night’s meat leftovers) and low-fat cheese.

3. Use healthy alternatives to higher fat options: hummus or a basic guacamole instead of mayo, green bean salad, pasta salad or raw veggies instead of chips.

4. Always have a Plan B: Keep lower calorie frozen meals in your freezer or freeze extra servings from dinner for use during busier weeks.

5. As a last resort, know where to go to get something healthy: The grocery store deli counter and produce section are much healthier (and faster) than the drive-through (pre-made salads, boiled eggs, yogurt, fresh fruit, pre-cut veggies, hummus and pretzels) or a great freshly made meal (or freshly pre-made meal) from the Nutrition Solutions Café or The Nutrition Solutions Weight Loss Center.

Meg Miller is a licensed and registered dietitian.

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There are definitely some benefits to juicing, for one thing, it can help you consume a lot more fruits and vegetables than you normally would, including the ones that you don’t like. You can mix healthy greens and any other veggies you are not fond of with fruits to make the taste more palatable.

There are also some downsides to juicing. When you juice fruits and veggies, you extract or separate the solids or fiber in the plant foods from the liquid. The phytochemicals and antioxidants in the skin or peel of the fruits and vegetables can be lost in the process. When using fruits, the resulting juice will have a higher glycemic index than eating whole fruit because the fiber, which slows down digestion, has been removed. Using mainly fruits for juicing can pack in a lot of calories.

Why should I worry about the fiber lost by juicing? Because of everything fiber does:

• Fiber helps you feel full faster.
• Eating high fiber foods can help us eat less calories.
• Fiber removes excess fat, LDL cholesterol, hormones, pesticides and other “trash” from our bodies.
• Fiber helps regulate blood sugar by slowing down glucose absorption.
• Fiber helps encourage healthy digestion.

So, if you want to juice, save the pulp in a freezer bag till ready to use. This can be used to add extra fiber when making soups, muffins, breads, etc.

What about blending foods into a smoothie?

Blending also helps you eat a lot more fruits and vegetables than you normally would. It usually uses whole fruit and/or vegetables, including skin, peel and seeds, so it retains more of the fiber that is lost during juicing.

Safe Juicing/Blending Tips

Whether juicing or blending, here are some ways to keep your drink safe. Always start with clean hands and equipment. It is also a good idea to blend or juice only what you can consume at one meal. Fresh juice is not pasteurized and can quickly develop harmful bacteria. If you make more than you can finish at once, refrigerate the leftovers in clean, covered containers immediately. Never add raw eggs when making a juice or smoothie! Use drink within 24 hours or discard it. And finally, always clean equipment thoroughly between uses. Parts should be sanitized in a dishwasher to reduce potential bacterial growth.

In summary, there is no sound scientific evidence that extracted juices are healthier than the juice you get by eating the fresh fruit or vegetable whole. Anything you can juice, you can also eat. Eating whole fruits and veggies is still the best way to consume them, but juicing and blending can supplement your diet and help you eat more vegetables and fruits. Just remember, this does not replace the need to eat fruits and vegetables! So, you don’t have to choose between juicing and blending. Both can be part of your healthy diet.

Franella Obi is a registered and licensed dietitian/nutritionist with the Center for Integrative Oncology and Survivorship.

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Here are some tips that can help get this year off on a positive note and prepare your children for a great first day.

Practice. Do a “dry run” of the morning routine, including getting in the car, driving to the school and showing the child where they will be dropped off. If your child will be a bus rider, practice that morning routine, including waiting at their bus stop. This will let your child have some familiarity before the big day arrives.

Supplies. Make sure that you have the school supplies requested for your child’s class. Even though it might take a little more time, take your child with you to pick them out. For items where there is a color choice, let them pick between two favorites. Label everything if requested by the teacher.

Familiarity. Make every effort to attend “meet the teacher” and other events. Even if your other children have had the same teacher or this is the third year at the same school, attending shows your child that you care about their success. They can also take this opportunity to meet new friends who may be in their class or grade. Visiting the halls of school and the classroom ahead of time will give your child the confidence to know where things are laid out before the big day. Be sure to point out and discuss routines for restroom visits and water breaks with the teacher.

Fun. Plan something fun for your family the first weekend of school. Your child will probably be exhausted so don’t expect to go on any trips out of town or other big events for that weekend, but do plan for a special outing to the park or a movie as a treat. Each day remind them of the upcoming fun family time you have planned. This gives them something to look forward to as a “prize” for finishing the first week of school. The first night of school, have a special dessert or favorite dinner to celebrate a successful day.

Sleep. Tired children have a hard time with school. Be sure to start pushing back bedtime well in advance of the first day. If your child has been accustomed to getting up late, start waking them up around the same time they’ll be getting up for school so they can be tired at the earlier bedtime. Make sure that children are having a quiet bedtime routine to help them settle down for a good night. No TV in bed! For teenagers, texting and using the phone in bed can cause major sleep interruptions. Give the phone a bedtime, too!

Ready. Lay out clothing, pack lunches and have the backpack ready to go. Be sure you give yourself a little extra time to prepare the first morning, too. Plan ahead of time for a well balanced breakfast with protein, fat and whole grains. Talk through the morning routine with your children the night before so they know what is expected.

Your time and effort will help your children get off to a great start this school year!

Dr. Mary T. Martin is a pediatrician with Pediatric Associates-Easley.

The post Make back-to-school week a success for the whole family appeared first on Greenville Health System Blog.

In the Women’s Health Initiative study, women who were not taking vitamin D and started taking it saw a risk reduction for breast cancer of 20% and a risk reduction for colon cancer of 17%. Other evidence from clinical trials for the cancer risk reduction benefit of vitamin D supplementation, however, is limited and is sometimes contradictory. Two large international clinical trials of vitamin D supplementation, involving tens of thousands of participants, are underway and we should expect good answers in the next few years.

Different people absorb and metabolize vitamin D differently, in part due to genetic predisposition. It is likely that “one size does not fit all” when it comes to what blood levels of 25(OH)D are achieved by vitamin D supplementation. The recommended daily allowance (RDA) for vitamin D for adults ranges from 600 to 800 IU units per day. Many people take supplements of vitamin D3 at 1000 IU daily. The Institute of Medicine recommends vitamin D supplementation to achieve a blood level of 20 ng/mL for bone health, but there is no recommendation for cancer risk reduction or reduction of arthralgias.

Excellent information about vitamin D and reducing risk of cancer can be found on the National Cancer Institute’s website at http://www.cancer.gov/cancertopics/factsheet/prevention/vitamin-D.

In summary, the evidence for vitamin D is suggestive but not strong enough to recommend it by itself as an anti-cancer drug. A person interested in cancer risk reduction, however, or in reducing arthralgias from aromatase inhibitor drugs, may want to check vitamin D levels and aim for 25(OH)D levels greater than 20 ng/mL.

Dr. Mark O’Rourke is a medical oncology cancer specialist and medical director of GHS’ Center for Integrative Oncology and Survivorship.

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There are several strategies we have learned to make the most of a limited day. Our family keeps our sanity by careful planning and preparation. Everything is done the night before to avoid early morning drama. Clothes are picked out on Sunday and outfits arranged for the entire week. Lunches are prepared the night before and set aside in a reserved place in the refrigerator. Anything that needs to go to school is placed either in the car or next to the garage door so it is not forgotten the next day. Other lessons we have learned are listed below.

Choose your battles wisely. Praise children for good choices. My children have learned to pick out their own shoes and socks. Sometimes that means their carefully planned outfit may not match as I had imagined but we leave the house on time! Expect melt-downs and leave some extra time in the morning just in case the children have a melt-down, too.

Always prioritize. List your daily priorities and aim to complete the top three. If you are able to accomplish more than that, you have exceeded your expectations, otherwise you are able to do what needed to be done. Make a list and stick to it. Make the most of your time by multitasking when possible.

Don’t be afraid to ask for help. Enlist the assistance of neighbors, friends, or family, particularly when it comes to transporting children. Link up with others whenever possible. Other mothers are going through the exact same situation and can at least provide a listening ear.

Use the Internet to your advantage. Find quick and easy recipes for crock pot dinners or lunches. Shop around for school supplies. Find school reminders easily. Always ask your child’s teacher if there is a website or an email that you can connect to for simple communication.

Remember that your family is your most important priority – that can often get lost during the workday or the daily tasks. If you work long hours, ensure that the entire family eats dinner together and communicates. We always ask each of our children to talk about one thing they did at school that day. Use homework time as family time – the entire family can be located in the same room together while completing their daily tasks. We will often make lunches while our children are completing any assignments for the next day in our kitchen.

Finally, don’t forget to take time for yourself! Carve out three to four minutes each evening for rest, exercise, and time with significant others. Seriously, try to protect thirty minutes each day. If you are overwhelmed, you are not alone.  Always engage your primary care physician in your own health and well-being or just take your complaints to them since they understand!

Dr. Joanne Skaggs is an internist with GHS’ Cross Creek Internal Medicine. 

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