Small Steps to Great Health

Whether you want to quit smoking or lose weight, health-related goals usually top New Year’s resolution lists. Baylor offers the resources,classes and physicians to help you achieve great health this year.

To avoid feeling overwhelmed by your resolutions, start with small lifestyle changes and gradually work up to your bigger goals. Here are four easy steps you can take to achieve great health:

1. Find new ways to add fruits and veggies to your diet. Add one serving into your diet per day and increase the number of servings every other week. The recommended daily intake of fruits and vegetables is five servings, so sneak them into breakfast by adding a banana to your cereal or add veggies to your scrambled eggs. Pile fiber-rich vegetables like spinach onto your sandwiches or hamburgers at lunch.
2. Find 30 minutes to exercise each day. Almost 30 percent of Americans are sedentary, meaning they get little or no exercise, even though the recommended amount is just 30 minutes a day. Physical activity doesn’t have to be done all at one time to be effective, so take ten minute breaks throughout your day to stretch, take brisk walks or climb stairs. If you have a hard time accomplishing 30 minutes daily, start off slow and increase your workout time by ten percent each week.
3. Get enough sleep. One factor that will make exercise, stress and weight loss easier is getting sufficient sleep. The National Sleep Foundation recommends seven to nine hours of sleep to function properly and rejuvenate your mind and body. To sleep easier at night, reflect on your day before you get into bed. Make it a priority to have a clear mind when you hit the sheets. Stay away from caffeine late in the day and don’t go to bed right after a big meal.
4. Write it down. Write your New Year’s resolutions where you can see them everyday to keep you motivated.

Search online or call or 1.800.4BAYLOR to find classes at Baylor that can help you reach your goals.

Sources:
National Sleep Foundation
Centers for Disease Control & Prevention

For Women For LifeTM

When it comes to your health, screenings and knowledge are your best tools for preventing diseases. Each January, Baylor hosts For Women For Life^TM - a free event which offers women a healthy way to kick off the New Year.

Did you know that heart disease is more prevalent in women than breast cancer? Or that ten to 15 percent of women suffer from postpartum depression after giving birth? For Women, For Life^TM gives women the unique opportunity to speak with health care professionals and receive free health risk assessments and screenings on a variety of relevant health topics.

For Women For Life^TM will be held on Saturday, January 31 at seven Baylor facilities. Presentations will cover a variety of topics including cancer, heart disease, diabetes, gynecological issues, orthopaedic injuries, osteoporosis, hormone therapy and tips for maintaining a healthy diet. Health risk assessments and screenings will include body fat, cholesterol, glucose and bone density tests.

Invite your mother, daughter or friends to this special event where the focus is on women. 

Understanding the Thyroid

Are you losing sleep, feeling depressed or gaining weight for no explainable reason? You may be suffering from a type of thyroid disease. Endocrinologists on the medical staff at Baylor can help you identify a thyroid problem and help manage your hormone levels.

The thyroid gland may be small, but it has some big functions. This butterfly-shaped gland at the base of your neck controls many metabolic functions. Hormones secreted by the thyroid regulate our energy levels, heart rate, weight and functions of our major organs, yet many unknowingly suffer from a hormone imbalance.

Hashimoto’s Thyroiditis affects nearly 14 million people in the United States, and is characterized by a sluggish thyroid gland. Hypothyroidism occurs once hormone production is too low for the body’s needs. If left untreated, the thyroid may become enlarged, forming a goiter. If you notice a swelling in your neck or difficulty swallowing, this may be the beginning of an enlarged thyroid. Other symptoms may include fatigue, forgetfulness, intolerance of cold temperatures, unexplained weight gain, joint pain or dry skin, hair and nails. According to the American Association of Clinical Endocrinologists, hypothyroidism affects women seven times more than men.

Hyperthyroidism, on the other hand, occurs when the thyroid glad is over-active. This type of imbalance may also cause a goiter to form on the neck.  Symptoms of hyperthyroidism include a racing heart, unexplained weight loss, muscle weakness, disturbed sleeping, scalp hair loss or intolerance of warm temperatures. Grave’s disease is the autoimmune disorder which may lead to hyperthyroidism and is inherited by family members. Advanced treatments are available to manage hyperthyroidism, including prescription medications, surgical removal of the gland or radioactive iodine treatments.

If you are experiencing any combination of these symptoms, it’s important to speak to your physician and get tested. Search for a physician or call 1.800.4BAYLOR to get your thyroid back in check.

Sources:
American Association of Clinical Endocrinologists
American Thyroid Association

Save Lives this Year (National Blood Donor Month)

Resolve to save three lives this year - or more. The average adult body contains ten pints of blood, and by donating just once, you could save three lives.

Blood donations are divided into three parts, red blood cells, platelets, and plasma. Red blood cells can be used to treat anemia, to increase a patient’s blood oxygen-carrying capacity or to replace blood lost during surgery. Platelets are used to help cancer patients or those with bone marrow failure. Plasma can be used during surgeries, in treatment of burn victims, in cases of severe blood loss or to treat clotting or bleeding disorders.

Donating blood is safe and almost painless. Each needle and collection kit is sterile and only used one time. Each time you donate you’ll be asked a series of health questions and get a mini-physical to ensure it’s safe for you to donate. Once you’ve given blood, at least fourteen tests are conducted before it’s approved for use.

It only takes about an hour of your time to donate and employers often allow organizations such as American Red Cross and Carter Blood Care to take blood donations at work throughout the year. So save three lives – or more this year. Donate blood.

Sources:
Carter Blood Care
American Red Cross