SUMMER 2015Volume 5, Issue 3

Nurturing women’s health in Colorado Springs

Penrose-St. Francis Health Services

INCONTINENCE HELP | HEAD OFF HEART FAILURE | ADULT CHECK-UPS

FREE LIFE

DOCUMENTS PACKET.

Page 9

A guide to preventing orthopaedic injuries after 50

HEADto TOE

Summer 2015bloom 2 Penrose-St. Francis Health Services

If belly laughs and boot camp workouts have lost their luster due to stress incontinence — the unintentional loss of urine with physical activity or exertion — you’re not alone. Women who have had multiple vaginal deliveries, practice high-impact sports, or have poor urinary habits (think, pushing) are at an increased risk. But stress incontinence can also occur when no risk factors are present, according to Penrose-St. Francis physical therapist Sarah Ouren, PT, DPT. Most women know about Kegels, isolated contractions performed to help strengthen the pelvic floor, but very few know how to do them right. “The majority of my patients don’t perform Kegels correctly on their own, which can make incontinence worse,” Ouren says. “We help women learn to do them correctly and effectively so they can walk, laugh, run, and jump — we want them to have functional results.” With the focus on pelvic floor strengthening, technologies like biofeedback, ultrasound, and home exercise programs restore control and prove life changing for most patients.

TIME TO TALK ABOUT INCONTINENCE

HOW BAD IS IT...NOT TO WEAR SUNGLASSES?It’s pretty risky. Studies show long-term sun exposure without protective eyewear can lead to cataracts, macular degeneration, and growths like cancer. And short-term exposure can lead to photokeratitis, or “sunburn of the eye.” Penrose-St. Francis ophthalmologist John Wright, DO, recommends protecting your eyes with good quality sunglasses most of the time. “Your best choice is 99 percent UV-absorbent lenses,” Wright says. “We know ultraviolet absorption is linked to eye disease, with UVB rays being the most eye-damaging.” He adds that UV rays are most harmful during the summer, at the beach or while swimming outdoors, during high-altitude winter sports, and when taking medications that cause photosensitivity. In addition to sunglasses that are 99 percent UV-absorbent, the American Optometric Association suggests selecting lenses that filter 75 to 90 percent of light, are equally matched in color, and are free of distortion.

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25% of young women and 44-57% of middle-aged and postmenopausal women

experience incontinence.

Women with symptoms of pelvic floor dysfunction, including incontinence, experienced

an 80% improvement after pelvic floor therapy.

“More than 50% of women do Kegels incorrectly.”

— Sarah Ouren, PT, DPT

Learn to cure incontinence, eliminate pelvic pain, and improve your intimacy through pelvic floor strengthening. Learn more at a FREE pelvic floor class on Tuesday, Aug. 25. Visit penrosestfrancis.org/pelvicfloor to register!

In the United States, someone loses, breaks, or sits on a pair of sunglasses

EVERY 14 MINUTES.

FAST FACT

HealthyStart

bloom is published four times annually by Penrose-St. Francis Health Services. As part of Centura Health, our mission is to nurture the health of the people in our community. The information herein is meant to complement and not replace advice provided by a licensed health care professional. For comments or to unsubscribe to this publication, please email us at bloom@centura.org. bloom is produced by Clementine Health Marketing. Executive editor is Jill Woodford.

FOR THE MAN IN YOUR LIFE

HEALTHY RETIREMENT PLANNINGIf your partner is nearing retirement, there’s more to consider than just financial planning. You might be surprised to learn that

retirement ranks 10th among life’s most stressful events, according to the American Institute of Stress. And considering that stress is a risk factor for many health concerns, Christie White, LMFT, a clinical psychologist at Centura Health Physician Group Behavioral Health, recommends reducing retirement-associated stress by helping the man in your life think through post-

retirement plans for the emotional, mental, social, and physical components of his life, in addition to the financial. “I love the saying, ‘Don’t simply retire from something, have something to retire to,’” says White, who suggests assisting your

partner to think through how he wants to share his skills, time, energy, and passions after retirement. “It’s important for retirees to have an idea of how they will structure their days so they’re still fulfilled after leaving an employment situation.”

Encourage your partner’s post-retirement health and wellness by assisting him to determine — and engage with — groups and activities that enrich him physically, socially, and emotionally.

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A great way to make free time count is to volunteer. To learn about Penrose-St. Francis volunteer opportunities, visit penrosestfrancis.org/volunteer.

For information on the Penrose Cancer Center smoking cessation program, call 719-776-7348.

ARE E-CIGARETTES SAFE?

The World Health Organization reports nearly 6 million smoking-related deaths each

year. For many smokers wanting to kick the habit, the availability of e-cigarettes may represent a ray of hope. But while e-cigarettes are considered far safer than traditional tobacco cigarettes, they’re not a long-term alternative, according to Penrose-St. Francis pulmonologist Alain Eid, MD. “Smoking e-cigarettes can be a safe, temporary, adjunct cessation treatment,” Eid says. “But it’s important for patients to remember they’re not a replacement for regular cigarettes.” Mild side effects associated with e-cigarettes include dry mouth, hoarseness, and irritation inside the mouth, but these effects resolve when patients discontinue use. However, research shows cause for concern for those who don’t stop smoking e-cigarettes. “Early studies are reporting rare, but serious, inflammatory illnesses connected to e-cigarettes,” Eid says. “As their usage increases, I expect we’ll see more of this.” Eid says the best way for tobacco smokers to quit is always the cold turkey approach combined with willpower and counseling, but he understands that oftentimes patients benefit from other assistance. For those patients who need additional help, Eid recommends using e-cigarettes for a period of about three months.

If someone you love is dealing with a challenging diagnosis or feeling ill, he or she is under stress.

Penrose-St. Francis Health Services Vice President of Nursing Martha Grubaugh, RN, MS, NE-BC, recommends that patients bring a loved one along to appointments or hospital stays for support. And for those friends or family members assisting an ailing loved one, it’s crucial to be an active part of the health care team. “The most important thing a patient advocate can do is speak up,” Grubaugh says. “Pay close attention and ask questions. You can be your loved one’s eyes and ears to help them understand everything they’re experiencing and make sure they get the best care possible.”

Join our Patient and Family Advisory Council, where patients, family, and community members partner with the hospital to provide guidance on how to improve patient and family experiences. Apply online: penrosestfrancis.org/PFAC.

Prepare for patient advocacy. Join us on Saturday, Aug. 29, to learn how to act as a patient advocate, for yourself or a loved one. See Page 10 for details.

ADVOCATING FOR A LOVED ONE? SPEAKUP!

Part of the role of a patient advocate is to help the patient better understand the health care system and improve the patient’s experience with care.

FAST FACT

Dr. Alain Eid

Martha Grubaugh

RETIREMENTAHEAD

Summer 2015bloom 4 Penrose-St. Francis Health Services

50FABULOUS AFTER OUTSMARTING AGING

Somewhere around age 50, most women start to notice aches and pains that were never

there before. We also start to get hurt doing things that we’ve done with ease for years. The culprit is easy to identify: getting older. Over the years, our bones shrink and weaken, the padding that cushions bones at the joints (cartilage) gets damaged, and our muscles become weaker and less flexible. Many women also become less active. Age-related changes and a less active lifestyle often lead to problems. “You can’t reverse the effects of aging, but you can prevent bone loss and lower your risk for injuries through a healthy, active lifestyle,” says Geoffrey P. Doner, MD, an orthopaedic surgeon at Front Range Orthopaedics, A Centura Health Clinic. Exercise and healthy eating, along with adequate calcium and vitamin D, are the main ingredients in helping your bones stay fabulous after 50. Not smoking is also important. Here’s a look at some problems common in the second half of life, along with some causes that you might not have considered, and one or two tips to help ward off these problems.

Dr. Geoffrey Doner

To schedule an appointment with a Front Range Orthopaedics surgeon, call 719-473-3332.

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Four types of exercise are needed to keep bones, joints, and muscles healthy, says Doner: aerobic, strength, flexibility, and balance. Aerobic exercise, like walking, swimming, and cycling, keeps bones and muscles strong and maintains cartilage while also keeping your heart, lungs, and brain healthy. The best exercise for preventing or minimizing bone loss is strength training, which also increases muscle strength and lean muscle. Lifting weights, using resistance bands, and using your body weight (e.g., squats) are all types of strength training. “You don’t need to exercise until your muscles ache,” says Lieber. “No pain, no gain is not a good thing after the age of 50.” In addition to improving your strength, women over 50 need to pay particular attention to maintaining flexibility and balance. “Yoga and Pilates are both fantastic exercises to work on strength, flexibility, and balance,” Doner says. Pilates builds your core, the abdominal and low back muscles that connect to your spine and pelvis. A strong core is good for your back and your posture. Yoga can also strengthen your back and improve your balance. Tai chi is also great for balance, and simple stretching is also great for flexibility. “All day long, life makes us sit, carry, and reach in front of us. Then we start slouching,” Lieber says. “Bones will grow into that slumped position if we don’t improve our posture and strengthen the back muscles that support them.”

WELL-ROUNDED EXERCISE ROUTINESSTIFF NECK

Pain in the neck, especially when turning your head, is common as you age and your muscles become less supple. Spinal diseases could be the culprit, but lifestyle is more often to blame.

Cause: People who report even moderate levels of inadequate sleep are significantly more likely to develop chronic musculoskeletal pain after one year than those who sleep well. One possible explanation is that sleep disturbances disrupt the muscle relaxation and healing that normally occur during sleep.

Solution:• Sleep better by going to bed earlier and giving

up electronics an hour before bed. • Get tested for sleep disorders. (Learn more at

penrosestfrancis.org/sleep.)

When to consider surgery:• If you’ve been diagnosed with degenerative

disc disease or spinal stenosis and have tried at least six months of nonsurgical treatment, such as physical therapy, you may want to discuss surgery with your physician.

HUMPBACK

Kyphosis is rounding in the upper back that puts excess pressure on the spine, which can be painful and make breathing difficult. “It’s important to catch kyphosis early because it can be progressive with worsening deformity of the spine, increasing pain, and may cause respiratory problems,” says Doner.

Cause: Poor posture, weak upper back, prolonged positioning, and osteoporosis (see accompanying article on Page 6).

Solution: • Stay active and avoid sitting for over an hour at

a time; do upper back exercises such as upright rows or flies. Watch a video on proper form at penrosestfrancis.org/orthovideos and be sure to start with light weights, and work your way up.

When to consider surgery:• Physical therapy usually helps, but surgery may

be needed in severe cases.

ROTATOR CUFF TEARS

The rotator “cuff” is made up of four tendons that keep your shoulder in place.

Cause: As you age, the tendons become shorter and more brittle, which makes them ripe for injury. Also, poor posture with forward rounding of the shoulders compresses the rotator cuff, causing pain, says Vicki Lieber, PT, ATC, a physical therapist and athletic trainer at Penrose-St. Francis Rehabilitation Services. Tendonitis is the most common problem, but sometimes the rotator cuff tears.

Solution:• Daily stretching, along with postural

strengthening exercises several times a week. See an exercise video at penrosestfrancis.org/orthovideos.

When to consider surgery: • If you experience a significant or full tear, your

doctor may recommend surgery, which can range from minimally invasive techniques to reverse shoulder replacement.

Bones will grow into that slumped position if we don’t improve our posture and strengthen the back muscles that support them.“ ”

Vicki Lieber, a Penrose-St. Francis physical therapist, works with a patient to help to prevent hunchback.

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continued from Page 5

BONING UPOsteoporosis weakens the bones, especially in the hip, spine, and wrist, making them likely to break from a minor fall. As we age, we lose more bone than we replace. Within seven years after menopause, women can lose up to 20 percent of bone density. The first sign of osteoporosis is often a broken bone.

Calcium and vitamin D are essential for strong bones. It’s best to get all or most of your calcium from foods such as low- or no-fat milk and yogurt, almonds, broccoli, kale, canned salmon, sardines, and soy products. Take a supplement if you don’t get enough calcium from what you eat. Women over the age of 50 need at least 1,200 milligrams of calcium daily, according to the National Institutes of Health. Vitamin D protects your bones and helps your body absorb calcium. It comes from sunlight and some foods, but it’s nearly impossible to get enough without taking a supplement, especially in Colorado, where the high altitude weakens the ultraviolet B (UVB) rays that our bodies require to produce vitamin D. Many multivitamins have the right amount of both calcium and vitamin D, says Doner, or you may need a supplement. Have your vitamin D levels tested by your doctor to know how much you need.

LOW BACK PAIN

There are many reasons for low back pain, ranging from lack of core strength to arthritis to losing some of the cushioning in the discs. But an often undiagnosed cause is problems with the sacroiliac (SI) joint, which connects your sacrum to your pelvis. “SI joint dysfunction can be hard to diagnose because it’s very similar to other types of lower back pain,” says Doner. Up to 15 percent of people with lower back pain may have SI dysfunction, which is twice as common in women as in men.

Cause: Arthritis, giving birth, low-back fusion, and falls on the buttocks are risk factors.

Solution: • Although SI joint dysfunction is hard to

prevent, be sure to have a specialist check for this problem before you have treatments — including surgery — for your back.

When to consider surgery:• If physical therapy and steroid injections don’t

relieve the pain, consider SI joint fusion.

HIP FRACTURES

Women over 50 have a 17 to 22 percent chance of experiencing a hip fracture, one of the top 10 impairments in the world.

Cause: Osteoporosis and falling are the two main causes of hip fractures. “As we age, our balance isn’t as good as it used to be and our bones change. That makes us more likely to fall, which can lead to hip fractures,” says Lieber.

Solution:• Along with taking steps to prevent

osteoporosis (see box), consider joining a community tai chi or balance class. If you have a history of falls or have already had a fracture, consider wearing hip pads, which significantly reduce injury from a fall.

When to consider surgery:• Surgery is nearly always needed to treat a hip

fracture, but minimally invasive techniques are now available.

KNEE PAIN

Nearly one-quarter of all women over the age of 60 suffer from knee pain, and that statistic grows even larger with each advancing year.

Cause: “Being active, especially skiing, puts you at higher risk of knee strains, sprains, or torn ligaments,” says Doner. Aside from injuries, common causes of knee pain are tight hips and glutes caused by years of sitting, and arthritis.

Solution:• Stay active and do exercises to strengthen

the buttocks and quadriceps at least three times a week. Watch a video for tips at penrosestfrancis.org/orthovideos.

When to consider surgery:• Surgery may be needed if you’re diagnosed

with an injury such as a meniscus tear or if arthritis causes so much pain that you are limiting your activity and lifestyle.

ACHING FEET

Plantar fasciitis is the most common cause of foot pain, especially in active women.

Cause: Increasing your activity levels, especially running, too quickly and inadequately stretching.

Solution:• As you age, your foot changes. If you’re a

runner, have your feet and gait checked at a specialty running shop to ensure you have the right shoes.

When to consider surgery:• Foot pain is rarely caused in older age by a

problem that needs surgery.

The four key things you can do to prevent osteoporosis are:• Engage in weight-bearing

exercises (see “Well-Rounded Exercise Routines” on Page 5)

• Get adequate amounts of calcium and vitamin D

• Get a bone density test at age 65 (earlier if you have risk factors such as family history or you’re small and thin)

• Treat with medicines if diagnosed

FREE SEMINARSLearn how to protect your joints and discover treatments that may work to relieve hip and knee pain at What’s New With Hip and Knee Treatment, a FREE community seminar on Aug. 12. Then, learn the

latest on osteoporosis prevention and treatment at the Strong to the Bone seminar on Sept. 24. See Page 11 for details.  

Q: I’M PERFECTLY HEALTHY. DO I NEED A CHECKUP EACH YEAR? A: Yes, if you’re 40 or older, when your risk for cancer, high cholesterol, high blood pressure, and other problems starts to increase. A lot can happen in a year. Regular checkups (or physicals) can help find problems early, when it’s easier to treat them. Younger women should have a checkup every two or three years.

Q: WHAT SHOULD AN ADULT CHECKUP INCLUDE? A: You’ll have a blood test and a physical exam. The blood test may be more important than the exam. We test for cancer, thyroid abnormalities, and cholesterol levels, along with overall health, kidney and liver function, and other diseases and infections. Since low vitamin D can weaken your bones, the blood test should check your vitamin D level, too. This is a one-time test unless you don’t have enough vitamin D. Then we repeat it every few years. A head-to-toe exam covers the eyes, ears, mouth, neck, skin, abdomen, and breasts, along with checking blood pressure and listening to the heart and lungs. A breast exam can find signs of cancer that don’t show up on mammograms, like some skin rashes and changes in the lymph nodes.

Q: IS IT TRUE THAT I DON’T NEED A PAP SMEAR EVERY YEAR?A: Yes. For most women ages 30-65, we recommend a Pap smear every three years. If you have an abnormal Pap smear, we do the test every year for three years. Then we go back to doing the test every three years as long as the results of the annual Pap smears have been normal. Girls should start getting a Pap smear one year after having sex for the first time or by age 21.

Q: WHAT VACCINES OR BOOSTERS DO I NEED, AND WHEN DO I NEED THEM? A: All adults should get a flu shot every year and a Tdap booster to protect against tetanus, diphtheria, and whooping cough every 10 years. There have been recent outbreaks of whooping cough in Colorado. Pregnant women also need a Tdap booster. We also recommend a one-time shingles vaccine after age 60 and a pneumonia vaccine at age 65 (sooner if you have a weak immune system). Health care workers who haven’t had a hepatitis B vaccine need this as well.

TO MAKE AN APPOINTMENT WITH DR. GADELIYA, CALL 719-571-7000.

WITH ALBINA GADELIYA, MD

Family Medicine PhysicianCentura Health Physician Group

Tri-Lakes Primary Care17230 Jackson Creek Parkway

Monument

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When Dr. Albina Gadeliya was 10, she and her family moved to the United States from

the Ukraine, where her grandfather was imprisoned and her mother was kicked out of college for being Christians. She and her twin, two of five sisters, are both doctors. “I love figuring out how the body works and treating patients as a whole. I like

being there for them through the years,” she says. Dr. Gadeliya spends her free time with her husband and 2-year-old son, often

hiking and enjoying Colorado’s outdoors. She also plays the cello.

DR. ALBINA GADELIYADr. Gadeliya loves developing relationships

with her patients.

Checkups AREN’T JUST FOR KIDS

Nearly 6 million Americans live with heart failure, a condition when the heart can’t pump enough blood to support other organs. This condition often results in frequent hospitalizations. In fact, there are more than 1 million hospitalizations annually due to heart failure. And it is one of the leading causes of hospitalization in people over age 65, according to the Centers for Disease Control and Prevention. Hospitalizations occur when the heart failure grows worse to the point that people have difficulty breathing or other organs start shutting down. Hospitalization can be prevented, however, if the worsening heart failure is identified early and steps are taken to get it back under control. A new paper clip-sized device called CardioMEMS that will soon be available at Penrose-St. Francis Health Services helps identify worsening heart failure sooner than regular monitoring. “We may be able to prevent people from getting symptoms. We can definitely prevent them from being hospitalized,” says Kimberly Dulaney, MD, a cardiologist at Colorado Springs Cardiology, A Centura Health Clinic. CardioMEMS is a small implanted device that measures pressure in the pulmonary artery, the vessel that transports blood from the heart to the lungs. Increased pressure, a sign of worsening heart failure, occurs before symptoms start. Traditional monitoring of blood pressure, heart rate, and weight typically only shows problems after symptoms start.

INSTANT ALERTS

Each day, patients with a CardioMEMS lay on a special pillow plugged into a portable machine, which measures pulmonary artery pressure and sends the information to the doctor. If pressure increases, the doctor gets an alert and adjusts the patient’s medications and/or suggests lifestyle changes that will head off problems. CardioMEMS is inserted in the pulmonary artery in a catheterization procedure. “It’s a simple procedure that will change the lives of patients,” Dulaney says. “We can monitor patients every day if necessary, something we’ve never been able to do before.” CardioMEMS has no batteries or wires and doesn’t interfere with pacemakers or defibrillators. It is used in conjunction with regular monitoring.

Since she was 5 years old, Kimberly Dulaney, MD, a cardiologist at Colorado Spring Cardiology, A Centura Health Clinic, knew that she wanted to be a doctor. “I like

science, and I like taking care of people,” she says. As a cardiologist, Dulaney cares for patients over the span of many years and enjoys seeing them get better. Outside of work, her life revolves around her 8-year-old daughter, 10-year-old son, and her husband. They ski, hike, and compete in 5K races together. Dulaney also competes in triathlons and expects her kids to one day join her in this.

Summer 2015bloom 8 Penrose-St. Francis Health Services

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technology

ABOUT HEART FAILURE• Happens equally in men and women • Most common between ages 60 and 80, but rates are increasing in people under 60• Usually caused by narrowing of the heart arteries (from buildup of cholesterol and fatty deposits) or

high blood pressure• Good monitoring and treatment can help people live longer• With treatment, the heart sometimes can become stronger

KEEPING WATCH

DOCTOR’S BAG

NEW DEVICE STAVES OFF HEART FAILURE HOSPITALIZATIONS

For more information about CardioMEMS, call Colorado Springs Cardiology at 719-776-8500.

Dr. Kimberly Dulaney

42% Heart failure patients monitored

with the new CardioMEMS system experience 42 percent fewer

hospitalizations than patients who monitor just their weight, heart rate,

and blood pressure.

Penrose-St.Francis Health Services is part of the Centura Heart and Vascular Network, the region’s

leading provider of cardiovascular care.

Dr. Dulaney holds the tiny device that offers huge benefits to patients with heart failure.

penrosestfrancis.org 9 bloomSummer 2015

Learning that a loved one has a terminal diagnosis is some of the hardest news to receive. That’s why it is important to prepare emotionally, before the end of his or her life. This means not only allowing yourself to grieve, but also making the most of the time you have together. Rachel Pitzer, LPC, behavioral health therapist at Centura Health Physician Group Behavioral Health, and Rev. Tom Umbel, MDiv, PhD, BCC, staff chaplain in the Spiritual Care department of Penrose-St. Francis Health Services, offer the following suggestions to help process this wave of emotions.

UNDERSTAND THAT GRIEF IS A PROCESS.

Grief is a process made up of five stages — shock and denial; anger; bargaining; depression and sadness; and finally, acceptance. “How we might counsel someone whose loved one is dying completely depends on where they are in the grief process,” says Pitzer. “It’s also important to understand what that means to them — to help them process the emotions they’re experiencing. Shock and denial are common first reactions.”

DON’T COMPARE YOUR GRIEF TO ANOTHER’S.

“There is no right or wrong way to handle the emotions they might be feeling,” says Pitzer, who suggests that lending a shoulder to cry on is often more effective than giving advice. “It’s not always about doing or saying something but being there in the moment to listen, encourage, hold the other up emotionally and spiritually,” adds Umbel.

TAKE CARE OF YOURSELF.Pitzer says the most helpful thing a

person can do is to ask for and accept help, which is often hard for some people. “What caregivers provide for their loved ones, they need for themselves,” Umbel says. “Creating space for our loved one requires making space for ourselves.” Surround yourself with a support network, draw on resources that nurture the heart and the soul, and pay attention to the needs of one’s body for the sake of ongoing health and wholeness.

MAKE TIME TO SAY GOODBYE.“Again, what this means exactly varies

from person to person,” says Pitzer. Letting the patient know you’re available to talk to them can be helpful, or simply spending time together doing things that are meaningful to both of you may give you all the closure you need, she says.

HELPFUL PREPARATIONThe Penrose-St. Francis Spiritual Care department offers free assistance in helping patients and families with essential life documents. To request a free packet, which includes a “File of Life,” Living Will, CPR Directive, and Medical Durable Power of Attorney documents, visit penrosestfrancis.org/lifedocuments. Call the Spiritual Care department at 719-776-5660 to learn more or for help completing Advance Directive documents.

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“THE BEST GIFT ANY PERSON CAN OFFER IS THE GIFT OF ONESELF.”

— REV. TOM UMBEL

RACHEL PITZER, LPCBehavioral Health TherapistCentura Health Physician Group Behavioral Health2312 North Nevada AvenueSuite 215Colorado Springs719-776-6850

Areas of practice: Addictions, anger, anxiety, depression, adolescent and family issues, grief, stress, self-esteem, and faith development

Since joining Penrose-St. Francis Health Services in 2012, behavioral health therapist Rachel Pitzer has helped clients navigate the waves of grief that people often experience when a loved one has received a terminal diagnosis. “It’s less about offering advice and more about supporting them through the grief process,” she says. “It’s important to ask for help when you need it, and then accept that help. This is often difficult for people.”

REV. TOM UMBEL, MDIV, PHD, BCC Staff ChaplainSpiritual Care Department of Penrose-St. Francis Health ServicesServing Penrose Hospital and St. Francis Medical Center

“Terminal illness is a journey for all involved,” says Umbel, who has provided emotional and spiritual care for families over the past five years at Penrose-St. Francis Health Services and previously, during his 20-year career in congregational ministry. “Every day is about preparing and taking steps to care for oneself and for the network of relationships involved.”

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PREPARING FOR A GOODBYE

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Date | Sat, Aug 29Time | 9 a.m.-2 p.m.Location | Penrose Pavilion, 2312 North Nevada Avenue, Conference Rooms B and CCost | FREERegistration | penrosestfrancis.org/healthcarejourney At some time in life, you or a loved one will be admitted to the hospital. Having a family member who is a prepared patient advocate can contribute to better outcomes. During this five-hour seminar, you will:• Understand what patient safety is and its importance• Identify who could or should not be an advocate• Learn the duties, responsibilities, and barriers for a patient advocate• Identify hospital staff and their primary duties to patients• Learn how to properly communicate and partner with the health care team• Learn about shared decision making and patient centeredness• Learn what to do if you have a concern (staff member, hospital, insurance)Limited to 100 people. Lunch, refreshments, and complimentary advocate guide provided. Presented by Patty Skolnik and Linda Sample.

FINDING YOUR WAY THROUGH A SAFE HEALTH CARE JOURNEY

BORN TO RUN

EXERCISE WITH US!

The Penrose-St. Francis Wellness Center offers group fitness classes,

including Zumba, Tai Chi, Boot Camp, Yoga, Body Toning, and

Spinning classes throughout the week. Visit penrosestfrancis.org/

calendar for class dates, times, and locations.

Labyrinth walking can relax the body, release anxious thoughts, and support the inner journey to health and well-being. Walk the outdoor labyrinth at Penrose Hospital. Learn more at penrosestfrancis.org/labyrinth.

INSPIRE HEALTH

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YOGA FOR RUNNERSDate | Thursdays, Jul 2-Sep 24 Time | 5:15-6:15 p.m.Location | Penrose Hospital, 2222 North Nevada Avenue, East Tower Basement Aerobics RoomCost | FREERegistration | 719-776-5776Even the fastest runners need to slow down. Designed for athletes looking to improve their performance and reduce the risk of injury, this class includes yoga and breath work that will strengthen your core, and improve your balance and flexibility.

SUSAN G. KOMEN RACE FOR THE CUREDate | Sun, Sep 13Location | Garden of the Gods Park, 1805 North 30th StreetCost | FREEStop by the Penrose Cancer Center booth for FREE breast cancer prevention and treatment information.

PENROSE-ST. FRANCIS HEALTH SERVICES PRESENTS THE 2ND ANNUAL COLORADO SPRINGS HALF MARATHON AND 5KDate | Sun, Sep 27Time | 7:30 a.m.Location | Acacia Park, Downtown Colorado SpringsRun or walk in this family-friendly loop course beginning and ending at Acacia Park in downtown Colorado Springs. The course winds through the beautiful Old North End Neighborhood, past America the Beautiful Park and the Olympic Training Center. Monetary prizes awarded for the top runners! For cost, maps, more information, or to register, visit spreeracing.com.

13RACE FOR THE CURE

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11TH ANNUAL FIRST & MAIN SUMMER CONCERT SERIESDate | Fridays in JulTime | 5-7 p.m.Location | First & Main Town Center, 3650 New Center PointCost | FREE Dance, sing, and enjoy the Colorado weather at these FREE family-friendly, outdoor concert events presented by Penrose-St. Francis Health Services. Each week you’ll enjoy live music, including country, pop, rock, funk, and soul to start your weekend off right!

STEPPING ON!Date | Fridays, Jul 10-Aug 21 OR Oct 2-Nov 13Time | 10 a.m.-NoonLocation | Penrose Pavilion, 2312 North Nevada Avenue, Conference Room BCost | FREERegistration | 719-776-5926A community-based workshop that uses adult education and self-efficacy principles to empower older adults to carry out healthy behaviors that reduce the risk of falls. In a small group setting, older adults learn balance exercises and develop knowledge and skills. Co-led by a health care professional and a lay leader, with local guest experts providing information on exercise, vision, safety, and medications. Limited to 14 participants.

PENROSE FARMERS’ MARKETDate | Wednesdays, Jul 22; Aug 5, 19; Sep 9Time | 10:30 a.m.-2 p.m.Location | Penrose Hospital, 2222 North Nevada Avenue, Main LobbyPenrose Hospital brings healthy eating from nature’s bounty to the community’s table by hosting indoor farmers’ markets. Items include Colorado-grown organic produce, Colorado honey, fresh baked goods, fresh floral arrangements, cookbooks, freshly baked artisan breads, and fresh herbs.

BEGINNING AGAIN: TOOLS FOR THE JOURNEY THROUGH GRIEFDate | Wednesdays, Sep 30-Nov 18 Time | 5-6:30 p.m.Location | Penrose Pavilion, 2312 North Nevada AvenueCost | FREE Registration | Call Sherry Martin at 719-776-5311An eight-week grief workshop for anyone who has lost a loved one. Preregistration required. Please register by Sept. 16.

WOMENHEART SUPPORT GROUPSDate | 2nd Wed of monthTime | 11:30 a.m.-1 p.m.Date | Last Tue of month (men and women)Time | 6:30-8 p.m.Location | Penrose Hospital, 2222 North Nevada AvenueCost | FREERegistration | 719-200-2645Join a group of women beating heart disease. Share encouragement while learning the latest in heart science and strategies for coping. There is also a support group open to both men and women. Call for more information.

PAY IT FORWARD — DISCOVERING HOPE AND SHARING HOPE: A SPIRITUALITY RETREAT FOR CANCER SURVIVORS AND LOVED ONESDate | Sat, Aug 8Time | 9 a.m.-2:30 p.m.Location | The Penrose House, 1661 Mesa Avenue Cost | FREE Registration | Call Sherry Martin at 719-776-5311 or register online at penrosecancercenter.orgA time for cancer survivors and their loved ones to experience reflection and renewal in a tranquil setting. Please register by July 30.

WHAT’S NEW WITH HIP AND KNEE TREATMENTDate | Wed, Aug 12Time | 6-7:30 p.m.Location | Penrose Cancer Center, 2222 North Nevada Avenue, Conference Rooms B and CCost | FREERegistration | penrosestfrancis.org/eventsWe invite you to a FREE seminar with Dr. Steve Myers, orthopaedic surgeon, to learn how to protect your joints and discover treatments to relieve your pain.

INJURIES IN THE FEMALE ATHLETE Date | Thu, Aug 13Time | 6-7:30 p.m.Location | Penrose-St. Francis Primary Care, 3027 North Circle Drive, Community RoomCost | FREERegistration | penrosestfrancis.org/eventsDr. Nick Piantanida, family and sports medicine physician, and Shad Schreiner, DPT, OCS, physical therapist, will discuss common medical concerns for female athletes. Topics include prevention, treatment, and management for knee injuries, osteoporosis management, female athlete triad, and various overuse injuries associated with sports participation. Light refreshments will be provided.

LET’S TALK ABOUT INCONTINENCEDate | Tue, Aug 25Time | 6-7 p.m.Location | Penrose-St. Francis Primary Care, 3027 North Circle Drive, Community Room Cost | FREE Registration | penrosestfrancis.org/pelvicfloorJoin Sarah Ouren, physical therapist, to learn facts about stress urinary incontinence, and ways to properly exercise the pelvic floor. Come join the conversation about this prevalent condition. Limited to 40 people.

WHAT IF? WHAT ELSE? WHAT NOW?Date | Sat, Sep 12 Time | 8 a.m.-4 p.m. Location | Penrose Pavilion, 2312 North Nevada Avenue, 2nd Floor Conference Room Cost | $125/person Registration | sarastrategies.com/session.htmlExperience a one-day, interactive life planning session facilitated by best-selling author Sara Boatz. You’ll identify your dreams, articulate your goals, and leave with a clear purpose, direction, and a written plan to live the life of your dreams. Seminar includes continental breakfast, boxed lunch, work binder, and book. Registration required by Sept. 9. Payment due at time of registration.

STRONG TO THE BONEDate | Thu, Sep 24Time | 6-7:30 p.m.Location | Penrose Cancer Center, 2222 North Nevada Avenue, Conference Rooms A, B, and CCost | FREERegistration | penrosestfrancis.org/eventsJoin Dr. Nicholas Piantanida, family and sports medicine physician, for a FREE seminar on osteoporosis, the diseases and conditions that may cause it, and how to prevent and treat the condition. Refreshments provided.

CANCER SUPPORT GROUPSVisit penrosecancercenter.org for information on the following:• Gynecological Cancers Support

Groups • Breast Cancer Support Group• Beginning Again: Tools for the

Journey Through Grief• Head and Neck Cancer Support

Group• Leukemia/Lymphoma/Myeloma

Family Support Group• Advanced Breast Cancer

Support Group• Easy Chair Yoga for Cancer and

Heart Disease Survivors • Cancer Wellness Workshops• Integrative Therapies for

Cancer PatientsHoney is the only food that contains pinocembrin, an antioxidant associated with improved brain functioning.

BEFORE RAISING A GLASS:HOW ALCOHOL IMPACTS WOMEN DIFFERENTLY FROM MEN With Melaina Bjorklund, MS, RD, Clinical Dietitian at Penrose-St. Francis Health Services

WHAT IS A “DRINK”?Moderate drinking is defined as one drink per day. In the United States, a standard drink contains about 1.2 tablespoons of pure alcohol. Generally, this equates to:

WHAT ARE CONSIDERED LOW-RISK DRINK LIMITS?Women: No more than 7 drinks per week and no more than 3 drinks on any single dayMen: No more than 14 drinks per week and no more than 4 drinks on any single day

12 ounces of beer

8 ounces of malt liquor

5 ounces of wine

1.5 ounces of 80-proof distilled spirits or liquor (e.g., gin, rum,

vodka, whiskey)

hile drinking a moderate amount of the proper kinds of alcohol (one glass of red wine per day, for instance) may have its benefits, there are also health risks of which women should be aware. “Alcohol can impact women differently than men,” Bjorklund says. “Women tend to weigh less than men, but have higher amounts of body fat,” she says. “Because body fat cannot absorb alcohol, it is concentrated at higher levels in the blood.” Women also have a lower amount of dehydrogenase, a gastric enzyme that helps to break down alcohol in the stomach, which also contributes to more being absorbed into the bloodstream. “Women will absorb approximately 30 percent more alcohol into their blood than a man of the same height and weight due to this factor alone,” she says. Hormonal changes during menstruation also can increase the effect of alcohol on women. Before raising a glass, here’s what you need to know:• Women who drink beyond moderate levels of alcohol (see illustration)

increase their risk of liver damage, heart disease, memory loss, and mouth, throat, esophagus, liver, colon, and breast cancer

• Women who are pregnant or trying to get pregnant should abstain from alcohol consumption, as this can pose serious risks to reproductive and fetal health

Go online to penrosestfrancis.org/recipes for our liquor-free Pomegranate Mojito Mocktail recipe.

SOME WOMEN SHOULD NEVER DRINK AT ALL:• Women under age 21• Women who take

medications that can interact negatively with alcohol

• Women who are pregnant or trying to conceive

• Women who have depression or other mental illnesses, including addictive personalities

PERCENT OF FEMALE AND MALE DRINKERS BY NUMBER OF DRINKS PER DAY

FEMALE MALE

1 48.2% 28.7%

2 29.9% 29.0%

3+ 21.9% 42.3%

2222 North Nevada AvenueColorado Springs, CO 80907

Catholic Health Initiatives ColoradoNON-PROFIT ORG

US POSTAGE

PAIDCOLORADO SPRINGS, CO

PERMIT NO. 14

Penrose-St. Francis Health Services is part of Centura Health, the region’s leading health care network. Centura Health does not discriminate against any person on the basis of race, color, national origin, disability, age, sex, religion, creed, ancestry, sexual orientation, and marital status in admission, treatment, or participation in its programs, services and activities, or in employment. For further information about this policy, contact Centura Health’s Office of the General Counsel at 303-804-8166. Copyright © Centura Health, 2015.

RECIPIENT OF THE HEALTHGRADES

2015 ORTHOPEDIC SURGERY

EXCELLENCE AWARD™

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