Archive for Health’ Category

17

Jun
2015

La Salud de sus Huesos

dr-looks-at-x-ray

Image courtesy of stockimages at FreeDitigalPhotos.net

La Salud de sus Huesos

Siempre estamos planeando para el futuro, puede que sea para el próximo cumpleaños, un carro nuevo o para la jubilación. Hoy les pido que cambien el enfoque de sus planes hacia su salud, específicamente la salud de sus huesos.

Nuestros Huesos

Como los esqueletos que usamos para asustar a los niños en Halloween, tenemos la tendencia de ver nuestros huesos como algo sin vida e inmóviles. Sin embargo, nuestros huesos están mucho más vivos. Los huesos están constantemente cambiando desde que nacemos hasta el día que dejamos este mundo. Están hechos de tres materiales, colágeno (una proteína que le da flexibilidad a los huesos), complejo mineral de fosfato de calcio (ayuda a fortalecer y endurecer los huesos) y células de huesos vivas (que eliminan el hueso viejo y crean hueso nuevo).

En la niñez y adolescencia, se forma más hueso del que se elimina ayudándonos a aumentar nuestra densidad (fuerza) del hueso. La máxima densidad del hueso se pude alcanzar entre las edades de 18-25. Entre más fuerte se hace el hueso en esta edad, más reducimos la probabilidad de rompernos un hueso cuando estamos mayores o de desarrollar la osteoporosis.

La osteoporosis, también conocida como la enfermedad de los huesos débiles, se presenta cuando uno pierde mucha de la fortaleza del hueso, hace muy poco hueso nuevo o las dos cosas al mismo tiempo. Aunque nuestra habilidad de crear hueso nuevo se reduce con la edad, igual podemos fortalecer los huesos a cualquier edad.

Que nos ayuda a fortalecer los huesos:

Ejercicio de Resistencia – Ejercicio que soporta el peso, como caminar, trotar, jugar tenis, o subir escaleras, pueden hacer que sus huesos se fortalezcan y ayudan a prevenir perdidas en el futuro. Es recomendado que adultos ejerciten por lo menos 30 minutos al día y los niños por 60 minutos al día.
Comidas altas en Calcio – El calcio ayuda a fortalecer los huesos. Buenas fuentes de calcio son productos lácteos, almendras, broccoli, kale, salmón con huesos en latas, sardinas y productos de soya (tofu). Si tiene dificultad en obtener suficiente calcio en su dieta, pregúntele a su doctor sobre suplementos.
Evite los cigarros y el alcohol – El fumar hace que los huesos se pongan más débiles y el alcohol interfiere con la absorción del calcio. Evite fumar y tomar más de dos bebidas alcohólicas al día para la salud de sus huesos.

Entonces hoy, continúe planeando para el futuro, solo asegúrese que también incluya planear para la salud de sus huesos.

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17

Jun
2015

Invest in your Bones

dr-looks-at-x-ray

Image courtesy of stockimages at FreeDitigalPhotos.net

Bone Health

We are always planning ahead, whether is for the next birthday, a new car or retirement. Today I ask you to shift that focus towards planning ahead for your health, specifically for your bone health.

Our bones

Just like the skeletons we use to scare kids during Halloween, we tend to think of our bones as lifeless and motionless. However, our bones are very much alive. They are constantly changing, from the moment we are born until the moment we leave this world. They are made up of three main materials: collagen (a protein that gives our bones flexibility), calcium-phosphate mineral complexes (which make bones hard and strong), and living bone cells (which remove old bone cells and create new bone cells).

In childhood and adolescence, there is more bone formation taking place than bone loss, providing us with a better chance of increasing our bone density. Our peak bone mass happens between the ages of 18-25. The more bone mass you get, the less likely it is that you could break a bone as you get older or develop osteoporosis.

Osteoporosis, also known as the disease of porous bones, happens either when you lose too much bone, make too little bone, or both at the same time. Now, although our rate of bone-making decreases with age, we can still improve the strength of our bones at any age.

What can help us to get stronger bones?

Resistance exercise – Weight-bearing exercise (muscles and bones working against gravity) such as walking, jogging, tennis and climbing stairs, can make your bones stronger and prevent future loss. It is recommended that adults exercise for at least 30 minutes a day and children for 60 minutes a day.
Calcium-rich foods – Calcium helps to make bones stronger. Good sources are dairy products, almonds, broccoli, kale, canned salmon with bones, sardines, and soy products (tofu).
Vitamin D rich foods – Vitamin D helps with calcium absorption. Good sources include oily fish (tuna, sardines), egg yolks and fortified milk. Sunlight also contributes to the production of vitamin D in your body.
Avoiding Substance Abuse – Cigarettes contribute to weak bones, and alcohol interferes with the body’s ability to absorb calcium. Avoid smoking and having more than 2 alcoholic drinks a day for bone health.

So today, continue to plan ahead, just make sure that your bone health is an important part of that planning.

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13

Feb
2015

8 Maneras de Mantener su Corazón Sano

por Dr. José Mayorga, Director Médico de SOS

¿Qué causa la enfermedad cardiaca?

La enfermedad cardiaca afecta a los vasos sanguíneos y el sistema cardiovascular. Muchos problemas pueden resultar de esto, muchos de los cuales están relacionados a un proceso llamado aterosclerosis, una condición que se desarrolla cuando la placa se acumula en las paredes de las arterias. Esta acumulación hace más angostas las arterias, haciendo más difícil que la sangre fluya a través. Si se forma un coágulo de sangre, puede bloquear el flujo sanguíneo o romperse y causar un ataque al corazón o un derrame cerebral.

Pero no termina allí. Le enfermedad cardiaca también puede tomar muchas otras formas:

  • Paro cardiaco o insuficiencia cardiaca congestiva, lo que significa que el corazón aun trabaja, pero no está bombeando sangre como debe o no está recibiendo suficiente oxígeno.
  • Arritmia o un ritmo anormal del corazón, que significa que el corazón está latiendo demasiado rápido, muy despacio o de manera irregular. Esto puede afectar que tan bien está funcionando el corazón y si puede o no puede bombear suficiente sangre para satisfacer las necesidades del cuerpo.
  • Problemas en las válvulas de corazón pueden conducir a que el corazón no se abra lo suficiente para permitir la fluya sanguínea. A veces, las válvulas no cierran y la sangre se filtra, o las válvulas se protruyan o prolapso en la cámara alta, causando que la sangre fluya hacia atrás por ellas.
¿Cómo puedo prevenirlo?

Muchas cosas pueden ponerlo en riesgo de sufrir estos problemas – algunos puede controlar y otros no. Pero lo principal que hay que recordar es con la información, educación y cuidado correcto, la enfermedad cardiaca puede ser tratada, prevenida y hasta terminada.

Los estudios muestran que las opciones saludables han resultado en menos muertes relacionadas a las enfermedades cardiacas. Aquí están unos cambios de estilo de vida que puede hacer:

  • Deje de fumar o más bien, no empiece
  • Maneje su azúcar en la sangre
  • Mantenga su presión sanguínea bajo control
  • Baje su colesterol
  • Conozca los antecedentes médicos de su familia
  • Manténgase activo
  • Pierda peso
  • Coma saludable
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12

Feb
2015

4-7-8 Segundos Para Mejorar Su Salud

Image courtesy of stockimages at FreeDigitalPhotos.net

Image courtesy of stockimages at FreeDigitalPhotos.net

por Sandra Acevedo, MPH, Educador de la Salud de SOS

Es Febrero y los niños ya están en clases y una vez más estamos al pendiente de nuestras obligaciones, como cuidar a la familia, los amigos y si encontramos tiempo a nosotros mismos. Hay momentos donde todo esto puede parecer abrumador, así que hoy día me gustaría invitarlo a reservar 3 minutos del día para usted. En estos 3 minutos, usted habrá aumentado su tiempo de vida, mejorado su presión, reducido las tensiones en su cuerpo, aumentado su tranquilidad mental y sobretodo mejorado su salud en total. Todos estos beneficios vienen de un simple ejercicio que no requiere ninguna máquina y puede practicarse en cualquier lugar.

Se llama el 4-7-8 Ejercicio de Respiración.

Empiece por sentarse con su espalda recta. Ponga la punta de su lengua en contra del tejido justo detrás de sus dientes delanteros, y mantenga la lengua ahí durante todo el ejercicio. Estará respirando hacia afuera (exhalando) a través de su boca alrededor de su lengua.

  • Respire hacia afuera completamente por su boca, haciendo un sonido de “whoosh”.
  • Cierre su boca y respire hacia adentro (inhale) silenciosamente por su nariz mientras cuenta a cuatro segundos.
  • Sostenga su respiración por una cuenta de siete segundos.
  • Respire hacia afuera completamente a través de su boca, creando un sonido de “whoosh” por ocho segundos.
  • Esto es una respiración. Ahora respire hacia adentro de nuevo y repita el ciclo tres veces más para un total de cuatro respiraciones.

Este ejercicio de respiración es una forma natural que puede ayudarlo a relajarse. Puede ayudarlo cuando tiene dificultad durmiéndose, cuando se despierta en medio de la noche o cuando se siente nervioso por algun evento que se acerca. Se recomienda practicarlo por lo menos dos veces al día pero la verdad es que nunca se puede hacer demasiado. Acuérdese de la fórmula secreta 4-7-8 y respire hacia una vida más saludable.

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12

Feb
2015

4-7-8 Seconds for a Healthier You

Image courtesy of stockimages at FreeDigitalPhotos.net

Image courtesy of stockimages at FreeDigitalPhotos.net

by Sandra Acevedo, MPH, SOS Health Educator

It’s February, the ball is rolling, the kids are back in school and we are once again taking care of family, relatives, friends and – if we find time – ourselves. It can all get overwhelming, so today I would like to invite you to reserve just three minutes out of your day for you. In these three minutes, you will increase the length of your life, improve your blood pressure, reduce the tensions in your body, increase your peace of mind, and improve your overall health. All of these benefits come from a simple exercise that requires no equipment and can be done anywhere.

It is called the 4-7-8 Breathing Exercise.

Start by sitting with your back straight. Place the tip of your tongue against the tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be breathing out (exhaling) through your mouth, and around your tongue.

  • Breathe out completely through your mouth, making a whoosh sound.
  • Close your mouth and breathe in (inhale) quietly through your nose to a mental count of four seconds.
  • Hold your breath for a count of seven seconds.
  • Breathe out completely through your mouth, making a whoosh sound to a count of eight seconds.
  • This is one breath. Now breathe in again and repeat the cycle three more times for a total of four breaths.

This breathing exercise is a natural way to help you relax. It helps when you are having a hard time going to sleep, when you wake up in the middle of the night or when you are nervous about an upcoming event. It is recommended that you practice it at least twice a day, but the truth is you can never do it too much. Remember that secret formula 4-7-8, and breathe your way to better health.

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9

Feb
2015

8 Ways to Keep Your Heart Healthy

by Dr. José Mayorga, SOS Chief Medical Officer

What causes heart disease?

Heart disease affects the blood vessels and cardiovascular system. Numerous problems can result from this, many of which are related to a process called atherosclerosis, a condition that develops when plaque builds up in the walls of the arteries. This buildup narrows the arteries, making it harder for blood to flow through. If a blood clot forms, it can block blood flow or break off and potentially cause a heart attack or stroke.

But it doesn’t end there. Heart disease can take many other forms as well:

  • Heart failure or congestive heart failure, which means that the heart is still working, but it isn’t pumping blood as well as it should, or getting enough oxygen.
  • Arrhythmia or an abnormal rhythm of the heart, which means the heart is either beating too fast, too slow or irregularly. This can affect how well the heart is functioning and whether or not the heart is able to pump enough blood to meet the body’s needs.
  • Heart valve problems can lead to the heart not opening enough to allow proper blood flow. Sometimes the heart valves don’t close and blood leaks through, or the valve leaflets bulge or prolapse into the upper chamber, causing blood to flow backward through them.
How can I prevent it?

Many things can put you at risk for these problems – ones you can control, and others that you can’t. But the key takeaway is that with the right information, education and care, heart disease can be treated, prevented and even ended.

Studies show that healthy choices have resulted in fewer people dying from heart disease. Here are a few lifestyle changes you should make:

  • Stop smoking or better yet, don’t start
  • Manage your blood sugar
  • Get your blood pressure under control
  • Lower your cholesterol
  • Know your family history
  • Stay active
  • Lose weight
  • Eat healthy
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10

Dec
2014

Managing Medications Made Easier at SOS

Do you worry that you are taking your medications incorrectly? Many people do. SOS offers a variety of services to help you manage your medications better, including Medication Therapy Management (MTM).

What is Medication Therapy Management (MTM)?

MTM is a service provided by our clinical pharmacist to our SOS patients with chronic diseases such as diabetes, high blood pressure, high cholesterol, asthma and/or those who are on several medications. At an MTM appointment, each person’s medications undergo a comprehensive and detailed review, checking for efficacy and safety. The ultimate goal of MTM visits is to help patients better understand their medications and achieve their goals, such as for blood sugar and blood pressure.

How effective are MTM visits?

In August 2013, a study by the Centers for Medicaid and Medicare Services (CMS) showed that MTM programs lowered the risk of hospitalization for diabetic patients. In return, by decreasing hospital visits, diabetic patients spent an average of $399 less on healthcare per year. This equates to a saving of as much as $12 for every $1 spent on MTM programs! Amazing, isn’t it!

How can I take advantage of MTM services at SOS?

Due to the popularity and effectiveness of our MTM program, this month, we will be rolling out TWO new and exciting Health Education Group Visit classes. The first class is called Managing My Medications. This class is designed to empower our SOS patients by giving them a comprehensive medication overview and tools to better understand their medications. Our second class is called Managing My Diabetes. Through this group visit setting, our diabetic patients will be able to learn how to use a glucometer, recognize symptoms and management of low and high blood sugar, and understand the importance of a proper diabetic diet and exercise.

This all sounds great! Where do I find out more?

If you are interested in signing for these classes, ask your provider! These group visit classes will be held monthly and will be available to all our SOS patients!

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13

Oct
2014

5 Tips for Breast Cancer Prevention

It’s October, and that means people across the nation are focusing once again on breast health for National Breast Cancer Awareness Month. This program is dedicated to increasing awareness about the importance of the early detection of breast cancer through a nationwide campaign.

What can you do to prevent breast cancer? Here are a few easy tips.


1. Maintain a healthy weight

Staying at a healthy weight has been shown to lower your risk of developing breast cancer. Why? Increased fat means increased levels of the hormones that are linked to breast cancer. Learn more about this research here.

2. Learn your family history of breast cancer

Having a family member with breast cancer can mean you are at a higher risk to develop it yourself. Make sure to tell your doctor about any female relatives who have developed breast cancer. Learn more about the links between family history and breast cancer here.

3. Drink alcohol in moderation

Red wine may be good for your heart, but too much alcohol can increase your risk of developing breast cancer. Studies have found that for each alcoholic drink you have per day, your relative risk of breast cancer may increase by about seven percent. Learn more here.

4. Be breast self-aware

Monitor changes in your breasts’ size and appearance. If you see something different, schedule an appointment with your doctor right away. To schedule an appointment at SOS, call us at 949.270.2100.

5. Talk to your provider about scheduling a mammogram after age 40

A mammogram is an X-ray of the breast that allows providers to detect early signs of breast cancer. Remember, early detection is the key to treating this disease. Learn more about mammograms here.

What are we doing for Breast Cancer Awareness Month at SOS?

In October, the SOS Women’s Health Services will be focusing on educating our clients on breast cancer. The Costa Mesa campus will also have Inner Images onsite twice to provide on-site screening mammograms to over 80 women, and many referrals throughout month to St. Joseph Breast Center, West Coast Radiology, and Mission Radiology.

We will also have a special bake sale on October 23rd called Cookies for Cancer, where our staff, volunteers, patients and clients will be able to purchase pink cookies, cupcakes, and other treats, with all the proceeds benefitting the SOS Women’s Health Program.

Breast cancer is the most common cancer among women worldwide and the second-most common cancer overall. One in eight women will be diagnosed with breast cancer. In 2014, an estimated 232,030 cases of invasive breast cancer will be diagnosed in the U.S. alone. So no matter who you are or where you live, understanding breast cancer is important. But the most important thing to know is this: a diagnosis is not a death sentence. Breast cancer can be treated. See more at komen.org.

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