Monday, November 26, 2018
Wednesday, November 14, 2018
While the ketogenic (keto) diet has recently gained popularity as one of the new “it” diets, it’s important to think twice before starting any diet that severely restricts any food groups, especially if you're diabetic. The keto diet limits carbohydrates and encourages a high fat intake.
Beth Freedman, MPH, RD, CDN, CDE, certified diabetes educator and diabetes program coordinator at Mercy Medical Center, said, "While keto diets may be beneficial for those suffering from seizures, this type of eating plan would not be recommended for patients with diabetes whose medications are working under the assumption that the person is eating carbohydrates.
Additionally, carbohydrates are our main source of energy and should represent 45-65% of our daily intake. The keto diet is not sustainable over a long period of time and a new study shows that it can even be detrimental when a person starts eating carbohydrates again, possibly leading to a carbohydrate intolerance and/or diabetes. Because the ketogenic diet is a high fat diet it may also be detrimental to overall heart health including cholesterol levels."
The bottom line: think of eating as a meal plan, not a diet. Be sure to include a variety of fruits, vegetables, whole grains, lean proteins and healthy fats every day.
For more information, visit www.chsli.org or call 1-855-CHS-4500.
Tuesday, November 6, 2018
October was Breast Cancer Awareness Month but it’s always a great time to assess your risks and evaluate your healthy (and unhealthy) habits.
Did you know that about 1 in 8 women will develop invasive breast cancer in their lifetime?
As of January 2018, there are more than 3.1 million women with a history of breast cancer in the United States.
There is no one perfect strategy to prevent breast cancer; however, some foods and lifestyle habits can make your body the healthiest it can be and keep your risk for developing breast cancer as low as possible.
Stefanie Pappas, clinical dietitian at The Cancer Institute at CHS’s St. Francis Hospital, created the following checklist of lifestyle habits for breast cancer prevention.
Get Screened Regularly. While mammograms may not help prevent breast cancer, it can help find cancer when it is early and most treatable. For most women, regular mammograms can begin at age 40.
Stay Lean. Overweight or obesity dramatically increases the risk of breast cancer and other chronic diseases; this is especially true if obesity occurs later in life. If you are not sure what an ideal weight is for your body type, calculate your body mass index online using a BMI calculator. A healthy BMI range falls between 18.5 to 25 kg/m^2.
Follow A Plant-Based Diet. This consists primarily of fruits, vegetables, beans/legumes, nuts/seeds, and whole grains. Aim to eat 8 to 10 colorful fruit and vegetable servings daily; this will also help you meet your daily fiber goals and keep your body in peak nutritional state. A study of about 3,000 postmenopausal women found that women who consumed 25 or more servings of vegetables weekly had a 37% lower risk of breast cancer compared with women who consumed fewer than 9 vegetable servings weekly.
Avoid Processed and Refined Carbohydrates. High sugar foods tend to be very processed and low in nutritional value. These foods also appear to increase serum insulin and insulin-like growth factor that can stimulate cancer cell growth. Try your best to limit white bread, pasta, and rice. Be careful with white sugar and items such as cakes and cookies. Opt for whole grains when possible, and indulge in moderation when it comes to sweets.
Focus On Healthy Fats. Research has found a protective relationship between omega-3 fatty acids and breast cancer. Some studies even show that omega-3’s can inhibit breast cancer tumor growth and metastasis. Strive to include healthy fats such as salmon, chia seeds, flaxseeds, walnuts, olive oil, and avocados in your diet.
Check Your Vitamin D. Some studies have found an inverse relationship between breast cancer risk and serum 25 (OH) vitamin D levels. Ask your doctor about having a vitamin D blood test. Maintain your level above 40 ng/mL through diet and, if needed, supplements.
Stay Hydrated. Water is essential for carrying nutrients throughout the body. Don’t neglect the simple task of meeting your hydration needs. Plus, increased fluid intake is needed for proper digestion of a high fiber diet.
Exercise Regularly. Women who are physically active for at least 30 minutes a day have a lower risk of breast cancer. There is no one perfect form of exercise- the ideal form is truly the type of exercise that you will stick to. If you hate cardio, try strength training or pilates. Find a form of exercise that you enjoy and can commit to on a regular basis.
Limit Alcohol. Even small amounts of alcohol can increase your risk of breast cancer. Try to slowly decrease the amount you drink, and consider diluting alcoholic beverages with seltzer.
Quit Smoking, For Good! Did you know that at least 15 cancers, including breast cancer, are linked to smoking? More evidence is suggesting that there is a strong link between smoking and breast cancer risk, particularly in premenopausal women. Plus, smoking causes bad breath, poor teeth, and wrinkles. Take control and make a change to quit smoking today.
Research on diet and breast cancer is ongoing. In the meantime, focus on maintaining a healthy body weight and choosing a primarily plant-based diet. Stay as active as possible, and don’t neglect important strategies such as adequate hydration.
For more information about Breast Health at CHS call 1-855-CHS-4500 or visit https://www.chsli.org/.
Friday, November 2, 2018
When it comes to sleep, it’s important to be consistent. But how can you do that when every six months you have to adjust to a new sleep schedule?
Rolling back the clock this Sunday, November 4, has its advantages. We get an extra hour sleep! However, we can experience natural “jetlag” as the amount of light and darkness shifts with the new times. If you think one hour of sleep doesn’t matter, ponder this:
- The Monday after daylight savings starts there’s a 24% increase in heart attacks
- The Tuesday after daylight saving ends there’s a 21% decrease in heart attacks
Some experts from Catholic Health Services (CHS) five sleep centers shared top 10 tips on how to manage the impending change with ease.
- “Stick to your regular schedule. Wake up at your usual time on Sunday,
Nov. 4. For example, if you awaken at 7 am most days, do the same on Sunday
(clock will read 8 am).” Director of Center for Sleep Medicine at Mercy Medical CenterChrisoula Politis, MD.
- “Get out in
natural sunlight early in the morning to reset your circadian clock. However,
if it’s dark when you wake up, turning on all of the lights will help.” Sleep
Center Coordinator at St.
Charles Hospital’s Sleep Disorders CenterBrendan Duffy, RPSGT.
- “Stay active! The temptation to skip those morning jogs will be great, but you will feel better for doing them and it will help you to keep your routine.” Sleep Medical Director at St. Joseph Hospital Iwona Rawinis, MD.
- “The added darkness in the early evening can cause sluggishness and drowsiness if you work in an office. Try to get a workspace by a window so you can get natural light during the workday. Or, get up and walk around or exercise in the afternoon.” Duffy, St. Charles Hospital
- “Eat healthy
meals. In the colder weather we seek heavier meals. Try a soup to
warm you, with a salad with grilled chicken instead of a heavy beef stew filled
with gravy and potatoes.” Dr. Rawinis, St. Joseph Hospital
- “If you are dealing with being sleepy in the morning by drinking coffee or energy drinks, remember that caffeine takes 20 minutes or so to have any effect on your alertness. So wait before you drive in a sleepy state. But be careful of resorting to caffeine in the afternoon as it could interfere with your sleep at night.” Duffy, St. Charles Hospital
- “If you feel the need to nap, make it short – no more than 30 minutes. Anything more will interfere with your sleep cycle.” Dr. Rawinis, St. Joseph Hospital
- “Avoid screen time prior to bed. The light emitted from electronics (cell phones, iPads and laptops) inhibits melatonin and delays sleep.” Dr. Politis, Mercy Medical Center
- “Daylight savings can be managed by going to bed 30 to 60 minutes earlier than usual. The brain can usually accommodate a 90 minute shift (adaptation), such as with time zone changes with air flight, every 24 hours.” Director of Sleep Disorders Center at St. Catherine of Siena Brian Margolis, MD.
- “Don’t eat too closely to bedtime. Some food can give you energy and interfere with falling asleep. For example, caffeine and sugar.” Dr. Rawinis, St. Joseph Hospital
If you want to take a quick quiz to determine if your drowsiness might be related to sleep apnea, go to https://goodsamaritan.chsli.org/sleep-apnea-quiz.
CHS is home to five sleep centers across Long Island. Go to www.chsli.org to find the one closest to you or call 1-855-CHS-4500 for assistance.
All CHS sleep centers offer sleep apnea tests and are located at:
- St. Joseph Hospital, Bethpage
- St. Charles Hospital, Port Jefferson
- St. Catherine of Siena, Smithtown
- Mercy Medical Center, Rockville Centre
- Good Samaritan Hospital, West Islip