You Have the Willpower to Quit Smoking is the leading cause of chronic obstructive pulmonary disease (COPD), and quitting is the best thing you can do. If you keep smoking, your lungs will get worse. Most people try to quit several times before they succeed, so don’t be discouraged if you’ve tried to quit before. Keep trying. These strategies from the American Lung Association and www.smokefree.gov can help you succeed: ❯ ❯ Talk with your doctor. Studies show that using medicine helps people quit. ❯ ❯ Line up support. Ask friends and family to not smoke around you and to clear away ashtrays. Join a local smoking cessation program or use an online program. ❯ ❯ Manage the urge to smoke. Have a plan ready. When the urge strikes you, distract yourself with an activity. Go for a walk, busy your hands with a household chore, chew gum, eat a healthy snack, or take several deep breaths. For a step-by-step guide to quitting, visit www.smokefree.gov. Call 800-QUIT NOW (800- 784-8669) for counseling and information about programs in your state. Outlook CHOOSING A HEALTHIER LIFE | SPRING 2 012 Breathing Easy
Transcript
You Have the Willpower to Quit Smoking is the leading cause of chronic obstructive pulmonary disease (COPD), and quitting is the best thing you can do. If you keep smoking, your lungs will get worse. Most people try to quit several times before they succeed, so don’t be discouraged if you’ve tried to quit before. Keep trying. These strategies from the American Lung Association and www.smokefree.gov can help you succeed:
❯❯ Talk with your doctor. Studies show that using medicine helps people quit.
❯❯ Line up support. Ask friends and family to not smoke around you and to clear away ashtrays. Join a local smoking cessation program or use an online program.
❯❯ Manage the urge to smoke. Have a plan ready. When the urge strikes you, distract yourself with an activity. Go for a walk,
busy your hands with a household chore, chew gum, eat a healthy snack, or take several deep breaths.
For a step-by-step guide to quitting,
visit www.smokefree.gov. Call 800-QUIT NOW (800-784-8669) for counseling and information about programs in your state.
OutlookChOOsINg a healThIer lIfe | sprINg 2012
Breathing Easy
2 Breathing Easy Outlook
What Can I Do About Plantar Fasciitis? Plantar fasciitis is inflammation of the tissue on the bottom of the foot. It can cause pain and difficulty walking, which can limit your ability to exercise. Anyone can get plantar fasciitis.
What You Can Control Plantar fasciitis has several causes. Some risk factors that can be controlled include:
❯ Increasing physical activity in too short a period of time
❯ Wearing shoes with poor arch support or soft soles for long periods
Effective Treatments Most people respond to appropriate self-care treatments, which include:
❯ Wearing shoes to support the arch ❯ Maintain a healthy weight to
decrease the stress on your feet ❯ Cut back on activity that causes
heel pressure to give heels a rest ❯ Arch supports, heel pads, and
physical therapy. Your doctor may add these treatments if the other steps above fail to provide relief.
Good QuEsTionGood QuEsTion
For people with COPD, it’s important to make sure the following tests and vaccines are kept current: ❯ Flu vaccine ❯ Pneumonia vaccine ❯ Spirometry—breathing test to check how your lungs
function—should be done periodically to evaluate lung function over time
Be sure to talk with your health care provider about these topics: ❯ Writing and keeping a COPD Action Plan up-to-date ❯ Having a nutritional assessment ❯ Reviewing your exercise routine ❯ Taking part in a pulmonary education program ❯ Quitting smoking, if you smoke
Although these are suggested guidelines for care, please check with your benefits plan for coverage.
Good Health Guidelines
Your COPD Action PlanA written self-management Action Plan can help you know what problems to watch for and how to manage the symptoms of COPD. Your plan can help you recognize when your condition may be getting worse. Symptoms may include increased shortness of breath or coughing, thicker or discolored mucus, increased fatigue, chest pain, or confusion. The plan can also tell you when to take medicines, use a quick-acting inhaler, try special breathing or coughing techniques, or use oxygen. A detailed plan spells out when it’s time to call your doctor, too. It should also tell you when to call 911. Talk with your doctor about working with you to make an Action Plan.
Q: What is RA?A: Rheumatoid arthritis usually begins between ages 25 and 50. The hallmark of RA is joint inflammation. This makes them swell and hurt. Many people with RA have an anti-body called rheumatoid factor (RF) in their blood. A person with high RF levels may have especially severe symptoms. The symptoms may come and go or occur most of the time. Q: What causes RA?A: Rheumatoid arthritis is caused by several factors. A per-
son’s genes play a role. Bacterial or viral infections and hormones may be involved. Toxic com-pounds in cigarette smoke affect the immune system. This is one reason why smoking is strongly linked to a higher risk for RA.
Q: How can you fight symptoms of RA?A: These suggestions from the American Academy of Family Physicians and the National In-stitute of Arthritis and Muscu-loskeletal and Skin Diseases can help you manage your COPD:❯❯ Exercise regularly. Gentle
exercise, like walking or mild water aerobics, strengthens the muscles around joints and preserves joint mobility. And it keeps your lungs more fit. Exercise can help you sleep better and reduce pain. Be sure to balance activity and rest, so you don’t overdo it.
❯❯ Manage stress. Having RA is stressful, thanks to the pain and the need to limit activity. It’s easy to feel frustrated, de-pressed, or anxious. To cope better with having both RA and COPD, learn relaxation techniques, communicate how you’re feeling to your doctor, and consider joining a support group.
❯❯ Lose weight if you’re overweight. Taking off a few extra pounds takes stress off of your joints and lungs.
❯❯ Try some gizmos. To reduce joint stress—and avoid shortness of breath—use tools such as zipper pullers, grabbing tools, long-handled shoe horns, and devices that help you get up from a chair or the toilet.
If you have rheumatoid arthritis (RA), you know it. You probably have painful, swollen joints in your hands, knees, or feet, along with other symptoms. Sometimes people with COPD also have RA. And they have something in common—smoking. Smoking brings a higher risk for both conditions.
Having rA isn’t easy, especially when you have CoPd, too. So don’t try to go at it alone. For advice and information about support groups,
call your local Arthritis Foundation office or visit www.arthritis.org.
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Protect Your Bones Against Osteoporosis It might seem surprising, but bones and lung health are connected. Osteoporosis— a condition of porous, weak bones that break easily—occurs in 24 to 44 percent of individuals with COPD.
We often think of weak bones as a problem for women. But a study in Respiratory Research reported that men with COPD have much lower bone density in their hips and spine than men with healthy lungs. That’s why everyone with COPD can benefit from learning about bone health.
A Silent ThiefOsteoporosis is a disease that develops silently. Unless you’ve had a bone density test, you can’t tell that your bones have got-ten weaker. But bone fractures are anything but silent. They are painful and disabling. Frac-tures of the spine can result in compressed vertebrae and loss of height. This makes it hard for your lungs to work well.
Poor bone health and COPD are linked in several ways:
❯ Smoking increases the risk for both conditions.
❯ Those with COPD have a harder time being active. Because bones get stronger from exercise, a sedentary lifestyle robs them of the opportunity to stay strong.
❯ Many people with COPD have too little vitamin D. This may be due to not getting enough vitamin D in their diet. Vita-min D works with calcium to maintain healthy bones.
❯ Some medicines can affect bones. Inhaled and oral corticosteroid drugs are very helpful for managing COPD, but oral, and possibly inhaled, steroids may have side effects, including loss of minerals from bones.
Support Your BonesTo prevent fractures, take steps to keep your bones strong and
healthy now and as you get older. Start with these tips:
❯ Talk with your doctor to see if you need a bone density test. If your bone density is low, there are several medicines that can improve bone health and decrease the risk for disabling fractures.
❯ Be as active as possible. Weight-bearing exercise, like brisk walking and climbing
24 to 44%:percentage of people with COpD that have osteoporosis
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stairs, strengthens bones. Using free weights or weight machines is also helpful. Stretching and tai chi improve your balance and reduce the risk for falling. Some exercises aren’t safe if you already have osteoporosis. Work with your doctor to develop a safe exer-cise plan. If you are struggling to exercise on your own, ask your doctor about pulmonary rehabilitation.
❯ Get enough vitamin D and calcium. Your body needs these nutrients to build new bone. It may be a challenge to get adequate calcium and vitamin D from diet. Ask your doctor if you need a supplement.
❯ Eat plenty of fruits and vegetables. They contain minerals and vitamins that help keep bones strong.
❯ Limit alcohol and sodium. Drinking too much alcohol can block bone growth. Consuming too much sodium causes your body to get rid of calcium in the urine.
❯ If you smoke, try to quit. This is one of the best things you can do for your bones.
Your bones support you all day long, so support them with these bone-friendly steps.
For more information about diet and exer-
cise to keep bones healthy, visit the National Osteoporosis Foundation at www.nof.org. Open the “About Osteoporosis” tab and click on one or more of the “Prevention” topics.
Managing COPD: You’re in Charge Patients often hear from their health care team that they need to manage their COPD. But what does that mean? And why is your role important?
Proper Planning Helps Manage symptomsThe first goal in managing COPD is to control symptoms, according to the national Heart, Lung, and Blood Institute. People with COPD often feel short of breath with even light activity. They may cough a lot, cough up mucus, and feel tired. Even simple activities like showering, housecleaning, and shopping become difficult. So reducing symptoms is a good idea for one reason: You’ll feel better and enjoy life more.
What you can do: Take all your medicines, including daily controller medicine, even if you feel well. Pace yourself and get enough rest. Stay physically active, exercising on most days according to your capacity, and eat healthy foods. See your health care team for regular medical care.
know What to AvoidA second goal is to slow lung damage and prevent flare-ups, or exacerbations. An exacerbation is a sudden worsening of symp-toms that requires urgent treatment and sometimes a hospital stay. Even after recovery, your lungs may not return to their former level of functioning. By preventing an exacerbation, you may avoid seri-ous illness and the hassle and expense of extra medical treatment. And you might prevent a permanent decline in lung function.
What you can do: Don’t smoke and ask others to not smoke around you. Stay inside on days when air pollution levels are high. Stay up-to-date on flu and pneumonia shots. Wash your hands frequently. Call your doctor if your symptoms suddenly get worse.
in ConTrol
6 Breathing Easy Outlook
The phrase “different strokes for different folks” really applies to COPD. Nearly everyone is helped by medicines, but not everyone needs the same ones.
When lung tissue is inflamed, it swells and produces mucus inside the airways. This makes breathing difficult. To reduce inflammation, your doctor might prescribe an inhaled steroid—also called a corticosteroid. This medicine is often used for patients with severe symptoms and frequent exacerbations, or flare-ups. How Inhaled Steroids Can HelpThis medicine is usually a dry powder. You inhale it once or twice a day. Some inhaled steroids used for COPD include fluticasone and budesonide. They are often taken using a “combination inhaler” that includes a bronchodilator medicine. The bronchodilator re-laxes and opens airways. This allows you to breathe more easily.
Taking an Inhaled SteroidTo take this medicine, you first breathe out. Then you put the inhaler’s mouthpiece to your lips and breathe in through your mouth. Your doctor or pharmacist should show you how to do this. It’s important to use the inhaler correctly, so the medicine reaches your lungs. You may need to take more than one puff to get your full dose. Follow your doctor’s instructions carefully.
What to ExpectAccording to the American Lung Association, inhaled steroids help reduce lung inflammation before you experience symptoms. And it must be taken every day, even when you feel fine.
Inhaled steroids can cause a sore throat or yeast infection in the mouth. To avoid an infection, rinse out your mouth right away af-ter taking this medicine. Less common side effects include pneu-monia, cataracts, and glaucoma. If you take this medicine, ask
your doctor about side effects to watch for.
Treating Lung Inflammation with Inhaled Corticosteroids
For more information about inhaled steroid medicines,
visit www.lungusa.org and type “COPD medicines” in the search box.
Antioxidants. Antioxidants may help prevent the damage to cells thought to cause some diseases. These substances are found naturally in many foods. Look to fruits and vegetables for a good source. Vitamins C and E are two common examples.
Exacerbation. An exacerba-tion is when your symptoms suddenly get worse. It can also be called a flare-up or an attack. During an exacerbation, you may have more difficulty breathing, you may cough more, and you may notice a buildup of mucus.
osteoporosis. This is a disease that makes your bones weak and more likely to break. While osteoporosis is more common in older women, anyone can develop it. Exercise and a diet rich in calcium and vitamin D can help keep bones strong.
rheumatoid factor (rF). A blood test for rF helps diagnose rheumatoid arthritis. A blood sample will be taken. It is then tested for the rF antibody. High levels of rF antibody could indicate rheumatoid arthritis.
TErMs To knoW
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To boost your veggie quo-tient, turn to salads. They are quick, delicious, and nutritious. If you’re in a salad rut—eating the same old iceberg lettuce, chopped tomato, and dollop of ranch dressing—it’s time to get cre-ative. These ideas from the American Dietetic Association will give your taste buds some zip!
Add something new. Mix in oak leaf lettuce, endive, arugula, or baby spinach. Add grated carrots, water chestnuts, or chopped nuts. Top greens and avocado slices with lime juice and salsa. Try a new low-fat salad dressing.
Make your salad a meal by adding protein. Good choices are canned kidney, navy, or black beans; a scoop of cottage cheese; small cubes of cheese; hard-boiled egg; canned tuna; and leftover chicken.
Heat it up. Does chewing crunchy raw vegetables leave you short of breath? Cooked vegetable salads are easy and delicious. Steam cauliflower, carrots, and green beans. Let cool. Mix with black olives and your favorite dressing. Or make a whole wheat pasta salad with cherry tomatoes, Italian dressing, and chilled cooked veggies, like summer squash, broccoli, and red bell pepper.
Think fruit for healthy antioxidants. Combine spinach or romaine lettuce with sliced nectarine, peach, pear, kiwifruit, papaya, oranges, pineapple, or strawberries. Toss with raspberry vinaigrette and dig in!
Spruce Up Your Salads!
ingredients1 19-ounce can of chickpeas
(also called garbanzo beans)1 red pepper1 cucumber2 stalks celery1 cup halved grape tomatoesJu ice of one large lemon,
about ¼ cup1 tbsp. white vinegar2 tbsp. olive oil½ cup chopped fresh parsley
directionsDrain and rinse chickpeas and put in a large mixing bowl. Core red pepper and dice into half-inch squares. Add to bowl. Peel and chop cucumber; slice celery lengthwise and chop. Add to bowl. Add halved grape tomatoes.
In a measuring cup or small bowl, whisk lemon juice, vinegar, and olive oil. Pour over salad ingredients. Toss well to coat all ingredients. Add parsley and mix again. refrigerate until ready to serve. Season to taste.
nutrition FactsEach serving contains about 142 calories, 4 g protein, 6 g fat, 0 cholesterol, 18 g carbohydrate, 5 g fiber, 208 mg sodium
Mediterranean Diced SaladServes 6
Less than a quarter of adults eat three or more servings of vegetables a day. But don’t follow their lead!
“ The healThIer I ge T, The be T Ter I feel.” | sprINg 2012
2 | Self-Care Tips for Plantar Fasciitis 4 | Protecting Your Bones 7 | Spruce Up Your Salads!
insidE THis issuE
Are Cell Phones SAFE?
PRSRT STDU.S. Postage
PAIDPermit No. 965
Long Prairie, MN
The link between cell phone use and cancer is not clear-cut. And more research is needed to be certain.
The World Health Organization’s International Agency for research on Cancer looked at available studies and concluded that radio frequency electro-magnetic fields, like those emitted by cell phones, might have the potential to cause cancer, especially for those who are long-term, heavy cell phone users.
While research efforts continue, you may want to save long conversations for the speakerphone or a regular phone. Also, some cell phone models are built to reduce radiation exposure. Before buying a phone, ask the supplier which model is the safest. One option is to choose a headset with a remote antenna or earbuds.
