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If you’ve ever smoked or you’re a current smoker, the possibility of lung cancer is probably in the back of your mind. What you may not know is that 80 percent of lung cancers are curable, if they’re found early. Enter Lung Cancer Screening and Care at Dignity Health, Yavapai Regional Medical Center. This program uses low-dose computed tomography (LDCT) to detect lung cancer early in people considered high-risk for lung cancer. During a recent YRMC Healthy Conversations, Jennifer Harvey, RN, Nurse Navigator, Lung Cancer Screening and Care, highlighted how the program saves lives with early detection. You’re may qualify for Lung Cancer Screening and Care if you are: 55 to 80 years old (depending on your insurance provider) A current smoker or a former smoker who quit in the last 15 years A smoker with a history of at least 30 “pack years”—one pack a day for 30 years Participants must also have no symptoms of lung cancer and be healthy enough – as well as willing – to undergo curative treatment. Harvey also discussed Arizona’s latest lung cancer statistics (there’s some good news), provided smoking cessation resources, and responded to questions during the livestream presentation. For more information about Lung Cancer Screening and Care, contact Jennifer Harvey, RN, at 928-771-5454 or jlharvey@yrmc.org. Subscribe to YRMC HealthConnect to keep up-to-date on Healthy Conversations topics or check out our calendar. You can register for future presentations or watch past presentations at YRMC HealthConnect.
Counting carbohydrates is a staple of Yavapai Regional Medical Center’s (YRMC’s) Outpatient Diabetes Self-Management Education Program. During sessions with experts like YRMC’s Wendy Nelson, RDN, people with diabetes learn how to manage their diets, weight and health. In fact, Nelson’s enthusiasm for healthy and delicious foods will no doubt make you want to cook up your own low-carb meals and snacks. “When it comes to carb counting and diabetes, people see a door shutting,” said Nelson, Diabetes Educator-Dietitian, Preventive Medicine and Wellness, YRMC. “But food can still be delicious and mealtime can be a joyous event, even if you’re counting carbs. It just takes a little more planning and being conscious of your choices.” During Counting Carbs for Diabetics, a YRMC Healthy Conversations presentation, Nelson covers how people with diabetes can consume a low-carb diet without sacrificing flavor. She also shares tips on dining out and a recipe for a low-carb dessert that will satisfy your sweet tooth. At its most basic, carb counting is about enjoying a variety of food groups at each meal. Drill down to the numbers and Nelson recommends*: 30-60 grams of carbohydrates for each meal 15-30 grams of carbohydrates for snacks *Women are typically at the lower end of the carbohydrate range and men are usually at the higher end. Making Meal Plans How does this information translate to your dinner plate? A well-balanced meal could include a small portion of grilled chicken, roasted broccoli, a side salad and sweet potato. Keep in mind that stews and casseroles – with lots of vegetables and smaller portions of carbs and proteins – are also good choices. Thai dishes offer a flavorful combination of carbs and protein, as long as you skip the rice. Nelson is also a fan of snacking. She suggests snacks that combine a carbohydrate with a protein, like peanut butter and celery or hummus and vegetables. “Carbs and proteins are a perfect pair for snacks,” Nelson said. The reason? The carbohydrates break down quickly to alleviate hunger while the protein is slow to digest, which makes you feel full longer. Get Informed Check out this flyer for more about counting carbohydrates, including recommendations for lower-carb pastas and tortillas. Want to meet with Wendy Nelson or another YRMC dietitian about healthy eating and diabetes? Contact YRMC’s Outpatient Diabetes Education Program in Prescott at (928) 771-5794 or Prescott Valley at (928) 759-5920. Subscribe to YRMC HealthConnect to keep up-to-date on Healthy Conversations topics or checkout our calendar. You can register for future presentations or watch past presentations at YRMC HealthConnect.
Setting up a home fitness program doesn’t have to be complicated, but there are a few steps you can take to ensure you’re successful, and of course, safe. What’s step one? “Make sure your program includes full-body exercise,” said Danyelle Schott, Certified Personal Trainer, Yavapai Regional Medical Center’s (YRMC’s) Pendleton Center West in Prescott. “That means incorporating both weight-bearing and aerobic exercise into your home fitness program.” There are lots of home friendly options, including: Aerobic Exercises—Jumping jacks – regular or modified, as recommended by Schott – or marching and jumping rope are all good forms of aerobic exercise you can do at home. If you have stairs, you can walk them, too (remember to hold the rail). Weight-Bearing Exercises—Examples of weight-bearing exercises include squats, sit-to-stand from a chair, pushups and planks. During her YRMC Healthy Conversations presentation (video below), Schott shares tips on how you can modify these exercises for your fitness level. Set Your Goals … Track Your Progress “I tell people that their goal should be to raise their heart rate every day for at least 30 minutes,” Schott said. “A starting point would be doing this twice a week and gradually building to 30 minutes.” Which brings us to the importance of tracking your progress. It’s good to know where you started in order to appreciate your progress and stay motivated. There are plenty of apps available to help you track your workouts. There’s also nothing wrong with the low-tech approach of logging your daily workout information – number of reps and times – onto your computer or paper calendar. Weight-Bearing Exercise You can build your strength without a costly set of weights by doing “bodyweight” exercises. Squats, pushups and lunges are examples of bodyweight exercises that allow you to focus on form without adding resistance. You’ll get stronger with these and work multiple joints and muscles all at the same time. If you want to add weight, Schott outlines common household items you can use in her presentation. She also highlights home fitness workouts using a chair. Safety Always If you live and exercise alone, Schott recommends finding a fitness friend. “You can get together virtually with Zoom or Skype while you work out,” she said. “This will keep you accountable and safe. Also, always keep a phone and chair nearby in case you’re injured while exercising.” Fitness Resources, Training and Classes! Download and print this Living Room Workout tip sheet that Schott highlights as a guide for your home fitness plan. You can also contact YRMC Community Outreach to request the chair exercise pamphlets Schott recommends in the video. Reach us by email (communityoutreach@yrmc.org) or by phone at (928) 771-5738. If home fitness isn’t for you, YRMC’s Preventive Medicine and Wellness teams in Prescott and Prescott Valley offer personal training from experts, like Schott. There are also a variety of fitness classes including SilverSneakers®, Silver&Fit® and Renew Active™. Subscribe to YRMC HealthConnect to keep up-to-date on Healthy Conversations topics or checkout our calendar. You can register for future presentations or watch past presentations at YRMC HealthConnect (scroll to the bottom of the page).
All that “swells” is not fluid. It may be fat, fibrosis or scar tissue. It also could be edema, according to Anil Kumar, MD, MRCP (UK), FACC, RPVI, RPhS, FSVM, DABVLM, Medical Director, The Vein Center at Yavapai Regional Medical Center (YRMC). Leg edema – an acute buildup of fluid in the tissues – becomes progressively worse if it’s not treated. Find out if your leg swelling is due to edema by taking the thumb test. Press your thumb against a bone for 10 seconds. If it makes a dent, the swelling is due to fluid. “Leg edema is a very common condition,” said Dr. Kumar. “It’s five times more common than heart failure. But, it’s important to remember that edema is a symptom, not a diagnosis.” During Say So Long to Swelling: What You Need to Know about Leg Edema – a YRMC Healthy Conversations presentation – Dr. Kumar explores the most common reasons for leg edema. They include: Underlying medical conditions Medications Trauma Surgery Dr. Kumar also highlights how best to treat leg edema. It begins with early diagnosis to ensure the condition doesn’t cause permanent skin changes like stasis dermatitis (skin inflammation in the lower legs) and venous eczema (a condition that causes the lower legs to itch and swell). And, spoiler alert: Dr. Kumar does not recommend diuretics as a treatment for leg edema. Want to learn more about edema? Download this fact sheet: 10 Facts About Leg Edema from Dr Kumar. Subscribe to YRMC HealthConnect to keep up-to-date on Healthy Conversations topics or checkout our calendar. You can register for future presentations or watch past presentations at YRMC HealthConnect.
If you’re experiencing difficulty swallowing, mealtime or even taking a drink of water can be an unpleasant experience. You may even be avoiding your medications because they’re difficult to swallow. “Problems with swallowing should not be underestimated,” said Courtney Brimm, MS, CCC-SLP, Speech-Language Pathologist, Yavapai Regional Medical Center (YRMC). “It’s important to understand the underlying cause of your swallowing issue so it can be treated.” There are two types of swallowing disorders that affect an estimated 20 percent of older adults. They are: Dysphagia – This is a serious condition that’s a common consequence of many medical conditions, including stroke and chronic diseases that affect the nervous system. It also may be brought on by head or neck surgery. Untreated, dysphagia may lead to malnutrition, dehydration or aspiration pneumonia. Presbyphagia – This is caused by natural changes to the anatomy and physiology, which happens as people age. “Presbyphagia can contribute to loss of functional reserve, which is the body’s ability to continue functioning when we’re ill or stressed in some way,” said Brimm, a member of YRMC’s Physical Rehabilitation Services team. “Presbyphagia can also negatively impact your quality of life and independence.” What are the signs you may have a swallowing disorder? Discomfort while eating and drinking is a red flag. This can lead to unintentional weight loss as some people will avoid eating because they’re so uncomfortable. “Many people may feel as though they are unable to make the swallow happen,” explained Brimm. “They have a sense of food, liquid, or pills sticking in their throat.” During Swallowing Issues and Aging: What You Should Consider, Brimm highlights: How swallowing changes with age. Warning signs that you may have a swallowing disorder. Swallowing safety. What to do if you suspect you have a swallowing disorder. Subscribe to YRMC HealthConnect to keep up-to-date on Healthy Conversations topics or check out our calendar. You can register for future presentations or watch past presentations at YRMC HealthConnect.
“Into each life some rain must fall.” These words are more than song lyrics or a familiar expression to Cheryl Van Demark, PT, C-IAYT, Physical Therapist and Yoga Therapist at Yavapai Regional Medical Center (YRMC). They’re part of a self-compassion practice Van Demark teaches in the YRMC Self-Care Program for Chronic Pain called RAIN—Recognize, Allow, Investigate and Nurture. RAIN is from the work of psychotherapist Tara Brach, PhD. Sprinkle Some RAIN into Your World During Practicing Self-Compassion, a YRMC Healthy Conversations presentation, Van Demark teaches you how to practice RAIN and introduces you to the benefits of self-compassion. “RAIN is a template for a self-compassion practice that can either be brief or lengthy, according to your individual needs,” she explained. Van Demark also notes that self-compassion literature suggests employing the “Golden Rule.” This means treating others as you want to be treated, but directing it inward to yourself. “To quote Zen Master Thich Nhat Hanh,” said Van Demark, “compassion is a verb. It’s the action we take to relieve suffering in ourselves or others.” Be Kind to Yourself How do we put self-compassion into action? It could be, for example, by recognizing your personal need for exercise in order to maintain your physical and mental health. The nurturing, or action, could be to carve out 30 minutes a day for a brisk walk. “Today in particular we’re confronted with global and individual suffering—social, economic, psychological and more,” said Van Demark. “This calls out loudly for us to practice self-compassion.” Self-Care Program for Chronic Pain Van Demark also oversees YRMC’s Self-Care Program for Chronic Pain. Through this program, participants learn to work in concert with their bodies and minds to understand and ease chronic pain. Self-empowerment techniques and physical therapy are also important components of the program. For more information, contact Cheryl Van Demark (cvandema@yrmc.org). Subscribe to YRMC HealthConnect to keep up-to-date on Healthy Conversation topics. Check out our calendar for upcoming presentations and register or view past presentations at YRMC HealthConnect.
Varicose veins are more than a cosmetic issue, according to Anil Kumar, MD, ABVLM, RPVI, RPhS, FACC, FSVM, Medical Director of The Vein Center at YRMC in Prescott Valley. “Varicose veins are a potentially dangerous health issue that people often overlook,” Dr. Kumar said. “Without treatment, symptoms may progress and severely impact your quality of life. It’s our mission to educate and treat people about all aspects of vein health at YRMC’s Vein Center.” Dr. Kumar shares practical information on vein health during Varicose Veins – More Than a Cosmetic Issue. An accomplished vein specialist and vascular medicine physician, Dr. Kumar talks about: Strategies to prevent varicose veins and other vein disorders. Signs of vein disease that are often misunderstood, or worse, misdiagnosed. Factors that increase your risk for vein disease (some you can control and others you can’t). The latest treatments for vein disease, from compression stockings to advanced procedures. Dr. Kumar even shares this “tip sheet” for healthy legs and good circulation. Subscribe to YRMC HealthConnect to keep up-to-date on Healthy Conversation topics or check out our calendar. You can register for future presentations or watch past presentations here.
What’s the easiest way to ensure you’re getting the nutrients you need from a plant-based diet? “Enjoy the rainbow,” said Danyelle Schott, Certified Nutritionist and Certified Personal Trainer at Yavapai Regional Medical Center (YRMC). “The more colors – like red apples, orange peppers, green kale and purple grapes – the greater variety of important nutrients in your diet.” Danyelle calls this “nutrient density,” meaning food that’s high in nutrients but relatively low in calories. These kinds of foods contain vitamins, minerals, complex carbohydrates, lean protein and healthy fats. If you’re exploring a vegan diet – one without animal products, including meat, eggs and dairy – Danyelle says you can find needed protein in foods like oats, almonds and pumpkin seeds. Looking for an egg substitute for the muffins you’re making? You can substitute overripe bananas or pureed fruit for the eggs. There are more ideas on these flyers on plant-based eating. Watch Danyelle’s YRMC Healthy Conversations presentation, Plant Based Eating for Healthy Living, to learn how you can transition to a plant-based diet. (Meatless Mondays, anyone?) During the presentation, Danyelle even shares two of her favorite recipes for a veggie bake and a burrito. Subscribe to YRMC HealthConnect to keep up-to-date on our livestream topics or check out our calendar. You can register for future presentations or view past presentations at YRMC HealthConnect.
