Healthy Conversations: Online Learning from the Experts at
Dignity Health, Yavapai Regional Medical Center

Healthy Conversations is YRMC’s online learning program that you can watch anywhere using your laptop or other device. Our knowledgeable experts cover a variety of health and wellness topics that are important to you. Visit us often to check out new Healthy Conversations. Presentations are available in the Healthy Conversations gallery below.

Healthy Conversations is supported by a grant from the William L. and Ruth T. Pendleton Memorial Fund.

Healthy Conversations Presentations to View!

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Must-Know Self-Defense Tips (With Demonstrations) for Seniors

Fear of the dark isn’t unique to kids. Recent research shows that nearly half of older adults don’t want to leave their homes at night. The reason: Concern they could be robbed, assaulted or worse. In fact, two-thirds of seniors are convinced that they someday will become crime victims. “Fear of crime contributes to loneliness and isolation among older people,” says Jill Potter, RN, ACSM-CEP, AACVPR, CRP, Outpatient Cardiac Rehabilitation Nurse, Dignity Health, Yavapai Regional Medical Center (YRMC). “That isn’t good for our bodies or our brains. It’s important for people to be physically active and socially engaged as they age.” A sixth-degree black belt in two different martial arts styles, Potter understands that knowing self-defense techniques gives people the confidence they need to get out and enjoy life. She teaches “Self-Defense for Seniors” through YRMC’s Preventive Medicine and Wellness. While in-person classes are on break, you can sample Potter’s self-defense techniques during this Healthy Conversations video. Awareness and Prevention Your best defense against crime, as Potter emphasizes, is awareness, awareness, awareness. Here are tips from Potter on how to put awareness into action in a variety of situations: Walking – Whether you’re out for exercise or meeting friends for dinner, walk with confidence and scan the environment as you move (this means not talking on your phone or texting). Parking – When you arrive at your destination, make a mental note or take a photo of where you parked. If you arrive in the late afternoon or evening, park in an area that will be well lit when you return. Returning to your vehicle – Prepare before you head to your car: Do I have my keys ready so I don’t have to dig through my purse or pockets? Is my dominant arm free? Do I feel comfortable? “That gut check is really important,” Potter says. “Trust your instincts. If something feels off, go back to the store or restaurant and ask if an employee can walk with to your car. Most businesses will be glad to do this.” Responding to a Threat If you are threatened, rule number one, according to Potter, is not to panic. That’s a tall order. However, Potter steps through how most people – no matter their strength or age – can manage dicey situations. With the help of fifth-degree black belt, Dave Hagen – a fellow member of Prescott Family Karate – Potter demonstrates two types of techniques during this Healthy Conversations presentation. They are: Friendly – For a situation that is uncomfortable but not extremely threatening. Non-friendly – For a truly threatening situation. “Everyone deserves to feel secure,” emphasizes Potter. “Sharing strategies that increase confidence and safety are the goals of this Healthy Conversations presentation and the ‘Self-Defense for Seniors’ class.” Check out Healthy Conversations for other topics and subscribe to YRMC HealthConnect for monthly summaries of healthcare news from Dignity Health, Yavapai Regional Medical Center.

19. Jul 2021

posted by Bridget O'Gara

DEXA: Are Your Bones Healthy?

Osteoporosis is called a silent disease because it’s often not detected until a bone fracture occurs. But your body may be talking to you long before that happens. Loss of height over time and back pain may be signs of bone loss. “Osteopenia is the beginning of osteoporosis,” says Sierra-Amber Mabry, RT, Prescott Medical Imaging (PMI) at Dignity Health, Yavapai Regional Medical Center (YRMC). “Osteoporosis causes low bone mass and makes you more susceptible to spontaneous, non-trauma fractures.” An estimated 10 million Americans, 80 percent of them women, suffer from osteoporosis. An additional 44 million Americans have osteopenia, placing them at increased risk for osteoporosis. How DEXA Works Screening for bone density – how strong your bones are – is the only way to determine if you have osteoporosis or osteopenia. The imaging experts at PMI in Prescott and the Breast Care Center at Dignity Health, YRMC East in Prescott Valley use advanced dual energy X-ray absorptiometry (DEXA) technology to: Measure bone density and loss Assess risk for bone fractures Screen for osteoporosis, osteopenia and other bone-related health problems YRMC’s imaging facilities use Hologic equipment which scans your hip bones and lower spine, or your forearms. These exams are painless and use a much lower level of radiation than standard X-rays. “The radiation from a DEXA scan is lower than the amount of radiation you receive in a single day from background radiation sources like the sun and the environment,” says Mabry. Getting Ready for Your DEXA A DEXA scan takes a total of 20 minutes from the changing room to the exam room. During the exam, you lie on your back as the scanner passes over your body. Your radiologic technologist will place a sponge block under your knees to alleviate lower-back discomfort. “Unlike an MRI or a CT scan, DEXA scans are open,” Mabry explains. “The DEXA X-ray table doesn’t have an enclosed tube, which can make some people feel claustrophobic.” If you’re scheduled for a DEXA, Mabry recommends that you: Bring the DEXA order from your provider Wear comfortable clothing Leave your jewelry at home Don’t take calcium pills for 24 hours prior to your scan “We’ll ask you to change into a gown for your DEXA exam,” Mabry says. “The purpose of this is to ensure we have uniformity for every exam so that we don’t have to repeat your scan. It also saves you time if you arrive in clothing you can change in and out of quickly.” Understanding your DXA Scan Results Your DEXA scan results are sent to your physician within 24-48 hours after the exam. Your results are available to you within 72 hours on YRMC Care Connect, YRMC’s patient portal. DEXA scan results are presented as a “T-score” and fall into the following ranges: +1.0 to -1.0 = normal bone density -1.0 and -2.5 = osteopenia or low bone density -2.5 or below = osteoporosis “Lots of people don’t know that osteopenia and osteoporosis are treatable,” Mabry says. “Your doctor can give you medication and your bone density can improve. This means you’ll be less likely to suffer a non-trauma fracture in the future.” You can also speak to your physician about other ways to improve your bone health, including: Consuming a calcium-rich diet Taking calcium and vitamin D Doing weight-bearing exercises (walking, jogging or light aerobics, for example) Giving up smoking Avoiding alcohol or consuming alcohol in moderation For more information about the DEXA exam, visit PMI’s website or the Breast Care Center’s web community. To find out if you should undergo a DEXA scan, speak to your physician.

15. Jun 2021

posted by Bridget O'Gara

Volunteering and the Helper’s High

Have you heard of the “helper’s high”? It’s the uplifting feeling experienced after a good deed or an act of kindness. Nancy Thomes, Director of Volunteer Services at Dignity Health, Yavapai Regional Medical Center (YRMC), is very familiar with the positive affects of service. She sees it every day in the faces of the people who volunteer at YRMC. “Our volunteers give their time and expertise because they believe in the Mission of Dignity Health, Yavapai Regional Medical Center,” she says. “That’s good for our patients, our organization and our volunteers.” An Uplifting Presence During the pandemic, when YRMC’s volunteers had to take a six-week break from service, Thomes says employees would stop and ask her when the volunteers would return. “The volunteers’ presence is uplifting,” Thomes says. “They really make a difference to our hospital community.” That “difference” could be a volunteer playing the piano in the lobby, strolling from patient room to patient room with their border collie as part of the Pet Therapy program, or reassuring a family waiting for a loved one undergoing surgery. There are more than 40 volunteer roles at YRMC and each volunteer brings their unique gifts to those positions. Do you have an idea for a new volunteer role that you could bring to YRMC? Thomes is ready to listen. During this episode of Healthy Conversations, Thomes highlights the significant impact YRMC’s volunteers have on the organization and how volunteers benefit by giving their time. She also shares stories from YRMC volunteers about their work. Are you ready to join YRMC’s volunteer team? Thomes describes the application process during this Healthy Conversations video. Volunteers: A True Treasure Volunteerism has a rich history in the United States. Volunteers’ contributions of time and talent allow organizations to thrive. According to the Independent Sector, an organization that tracks volunteers’ contributions in the U.S., the estimated national value of each volunteer hour is $28.54 (up recently from $27.20). This adds up. Consider that YRMC’s 648 volunteers gave more than 54,000 hours in 2020. That’s the equivalent of approximately $1,151,750. Beyond the Helper’s High: The Benefits of Volunteering What do volunteers gain when they give their time? Here are three reasons to volunteer: It’s good for your body and mind. Research has shown that volunteering lowers stress levels, improves cognitive (brain) health and combats depression. This is especially true for older adults. And even more surprising, volunteering is particularly beneficial to people with chronic diseases. Studies have documented that adults with disabilities or chronic health conditions show improvement after volunteering. You can share your talents with others and learn new skills. At YRMC, artists occasionally set up easels in the lobby to paint. Thomes recalls a volunteer artist who generously gave an orchid painting she had just completed to a visitor. “The visitor’s mother was having surgery that day,” remembers Thomes, “and it made him happy to see her canvas with the orchid—his mom’s favorite flower.” Many volunteers learn new skills during their experiences. Depending on the volunteer position, YRMC volunteers may have the opportunity to develop organizational, computer or retail skills. It’s a great way to build friendships. More than 35% of volunteers list socializing as one of the reasons they give their time. “After 2020, many people are looking for meaningful ways to serve and reconnect with their communities,” says Thomes. “Volunteering at YRMC is a wonderful way to do that.” Want to learn more about volunteering at YRMC? Contact Volunteer Services at (928) 771-5678.

3. May 2021

posted by Bridget O'Gara

Five Signs it’s Time for a Total Knee Replacement

Is a total knee replacement on your radar? If it is, you’re not alone. More than 600,000 Americans opt for the procedure each year. That number makes total knee replacement the most frequently performed orthopedic surgery in the United States. It’s not always easy to know when it’s time for a total knee replacement. A recent article in the Journal of Bone & Joint Surgery found that about 90 percent of people wait longer than necessary to have the surgery. That statistic is no surprise to Francisco Jaume, DO, Lead Orthopedist at Dignity Health, Yavapai Regional Medical Group, Orthopedic Surgery. The accomplished orthopedic surgeon – who has himself undergone total knee replacement surgery – understands why people wrestle with this question. “People tend to wait longer than they should for a total knee replacement in the hopes they’ll be able to manage their pain,” says Dr. Jaume. “But if an x-ray reveals you have bone-on-bone opposition, the only way to fix this is surgery that resurfaces the knee joint. And that’s exactly what we do during a total knee replacement.” Dr. Jaume talks about all aspects of total knee replacement during this Healthy Conversations video. He also answers a wide-range of questions about total knee replacement from preparing your home for recovery (hint: roll up those rugs) to leading an active life after a total knee replacement (pickleball, anyone?). Five Signs it’s Time for a Total Knee Replacement Medications – even stronger anti-inflammatory drugs – don’t ease your pain. Dr. Jaume cautions that even over-the-counter NSAIDs (non-steroidal anti-inflammatory drugs) – like aspirin and ibuprofen – can be dangerous. These medications can damage your kidneys and liver as well as lead to high blood pressure. Cortisone injections, lubricating injections, physical therapy and other less-invasive treatment options aren’t effective in reducing your pain and inflammation. Dr. Jaume emphasizes that physical therapy is an essential part of a total knee replacement. He recommends physical therapy before surgery to build overall strength and after to ensure a successful recovery. Everyday tasks – dressing, bathing or getting out of a chair – are painful and challenging. Dr. Jaume asks patients if they’re having difficulty performing these and other activities of daily living. A ‘yes’ usually means it’s time for a total knee replacement. Your pain is severe and relentless. “If you experience pain even when you’re not using your knee, that’s a strong indication that it’s time for surgery,” Dr. Jaume says. “Total knee replacement can improve the quality of your life.” You need a walker or cane to get around. But don’t retire these assistive devices, too soon. You’ll need a walker for two-to-four weeks following total knee replacement surgery and a cane until you can walk without a limp. “Total knee replacement is life changing. I know from personal experience,” notes Dr. Jaume. “If you follow your post-surgery plan, you can live a pain-free and active life.” To schedule an appointment with Dr. Jaume, contact Yavapai Regional Medical Group, Orthopedic Surgery at (928) 708-4545 or talk to your primary care provider.

1. Apr 2021

posted by Bridget O'Gara

Palliative Medicine: A Big Picture Perspective

It’s rare for Palliative Medicine physician Larry Parsons, MD, to meet someone who understands his medical specialty or how it benefits patients with serious illnesses. Dr. Parsons directs inpatient Palliative Medicine at Dignity Health, Yavapai Regional Medical Center and is part of the Palliative Medicine team at Dignity Health, Yavapai Regional Medical Group. A dynamic communicator, Dr. Parsons helps patients and their families understand their medical choices and what they mean. “What I bring to hospitalized patients is a big-picture view of their health status,” says Dr. Parsons. “Heart doctors assess the patient’s cardiac health; kidney specialists focus on the patient’s kidney function; and palliative medicine physicians look at the entire patient. We take a holistic approach to healthcare.” What does the Palliative Medicine holistic approach include? This holistic approach means Palliative Medicine experts consider your physical, emotional, spiritual and family needs, which may include: Managing symptoms (pain, shortness of breath, weakness, fatigue and more) Addressing quality of life issues Alleviating emotional distress, anxiety or depression Assisting with advance directives Arranging for spiritual counseling Explaining and discussing a patient’s clinical status “This takes time,” Dr. Parsons says. “It means getting to know folks, learning what’s meaningful to them, and becoming familiar with their support systems. How is their illness affecting their life? Do they understand their clinical situation? Because I come with time, I can help people explore what’s important to them.” During this episode of Healthy Conversations, Dr. Parsons discusses YRMC’s Palliative Medicine program. He also shares a compelling story about his family’s experience with medical decision making. Palliative medicine is not hospice care A common assumption people make is that Palliative Medicine and Hospice are one in the same. In fact, they are two different services. For example, the Palliative Medicine team works with patients – and their physicians – as they are pursuing medical treatment. Additionally, Palliative Medicine can begin most any time during an illness. Hospice is an option for people who have a life expectancy of less than six months. A comprehensive Palliative Medicine program At YRMC, Palliative Medicine is available for inpatients – people hospitalized at YRMC East or YRMC West – or in the community through Dignity Health, Yavapai Regional Medical Group, Palliative Medicine. According to Dr. Parsons, it’s rare for a Palliative Medicine program to offer both inpatient and outpatient services. “Our community is very fortunate to have Palliative Medicine for hospitalized patients and as an outpatient service,” Dr. Parsons says. “It’s clear that YRMC understands the importance of this type of care for all patients.” If you’re hospitalized at YRMC East or YRMC West, you may request a Palliative Medicine consultation with Dr. Parsons through your attending physician – also called a hospitalist – or contact Dignity Health, Yavapai Regional Medical Group, Palliative Medicine at (928) 775-5567.

25. Mar 2021

posted by Bridget O'Gara

Lung Cancer Screening: A YRMC Healthy Conversations Presentation

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.

13. Nov 2020

posted by Bridget O'Gara

Carb Counting for Diabetics: A YRMC Healthy Conversations Presentation

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.

7. Oct 2020

posted by Bridget O'Gara

Get Toned at Home: A YRMC Healthy Conversations Presentation

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).

28. Sep 2020

posted by Bridget O'Gara

Say So Long to Swelling: What You Need to Know about Leg Edema

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.

15. Sep 2020

posted by Bridget O'Gara

Swallowing Issues and Aging: What You Should Consider

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.

31. Aug 2020

posted by Bridget O'Gara

Welcome Self-Compassion into Your Life

“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.

14. Aug 2020

posted by Bridget O'Gara

Dr. Anil Kumar: Why Worrying About Your Varicose Veins is Not Vain

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.

30. Jul 2020

posted by Bridget O'Gara

Tips for Transitioning to a Plant-Based Diet from YRMC Nutritionist Danyelle Schott

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.

14. Jul 2020

posted by Bridget O'Gara

Learn from Your Laptop (or other device) with YRMC’s Healthy Conversations

There are lots of Healthy Conversations on the horizon thanks to Yavapai Regional Medical Center’s (YRMC’s) new virtual speakers bureau, which launches July 15 on YRMC HealthConnect. “This is a new era in how people will participate in and access YRMC’s high-quality health education presentations,” said Ken Boush, YRMC’s Director of Marketing and Communications. “We believe people will find that livestreaming on YRMC HealthConnect is an easy, fun and convenient way to enjoy YRMC’s exceptional speakers bureau presenters and topics.” Joining a Livestream Presentation Here’s how to join a YRMC livestream presentation: Visit YRMC HealthConnect. Go to the “Events” tab and then select “Calendar” for a menu of upcoming speakers and topics. Register for the presentations that interest you. Join the livestream presentation on its scheduled date and time by going to the “Events” tab on YRMC HealthConnect and selecting Healthy Conversations. “Anyone who is livestreaming a Healthy Conversations presentation will be able to submit questions to our presenter from the comfort of their home,” Boush said. “The presenter will respond to questions during the program. We’re anticipating robust and interesting interactions between our virtual audience and expert presenters.” Register for Upcoming Livestream Presentations One of YRMC’s most popular topics will kick off its livestream presentations. Register here for this upcoming presentation on plant-based eating. Wednesday, July 15, 1:00 – 1:30 pm – Plant Based Eating for Healthy Living, Danyelle Schott Dumas, Certified Nutritionist, Certified Personal Trainer and Health Coach Check back soon to register for these livestream presentations: Wednesday, July 29, 11:30 am – Noon – Varicose Veins: More Than a Cosmetic Issue, Anil Kumar, MD, Medical Director of the Vein Center at YRMC Thursday, August 13, 10:30 – 11 am – Self-Care Tips for Living with Chronic Pain, Cheryl Van Demark, PT, Physical Therapist Wednesday, August 26, 11:30 am – Noon – Swallowing Issues: Things to Consider, Courtney Brimm, MS, CCC-SLP, Speech-Language Pathologist Finding Past Presentations Can’t join the livestream presentation? Previous presentations will be available on YRMC HealthConnect. “YRMC is delighted to offer Healthy Conversations,” Boush said. “It’s a great way to provide the people of Yavapai County with convenient access to our knowledgeable team of healthcare providers.” To receive information about future livestream presentations, subscribe to YRMC HealthConnect.

11. Jul 2020

posted by Bridget O'Gara

Healthy Conversations: Online Learning from the Experts at
Dignity Health, Yavapai Regional Medical Center

Healthy Conversations Presentations to View!