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You’re in the Driver’s Seat

Eat Right at Every Age

Food is fuel – are you consuming foods that help you stay active and well, or are your food choices slowing you down and possibly contributing to illness? Are your children developing healthy eating habits? Are older relatives getting the nutrients they need?

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after age 50 or years down the road. Bodies have different needs as they age, and mobility to go grocery shopping may also be an issue. These nutrients are necessary for aging bodies:

Calcium and vitamin D (fortified low-fat milk, canned fish with soft bones, dark leafy greens) to maintain bone health.

Vitamin B12 for healthy nerves and red blood cells. It’s found in lean meats and fortified cereals, but a supplement may be necessary.

Fiber to help older adults stay regular as metabo-lism slows. Fruits, vegetables, whole-grain breads and beans are good sources.

Older adults should limit sodium (salt) and limit unhealthy saturated and trans fats to reduce risk of high blood pressure and heart disease.

Nutrition Knowledge: Regular TuneupsEating right may not come easy, especially when convenience foods and drive-through dining tempt you. It’s never too late to be concerned about your family’s nutritional needs. See your doctor for regular checkups and to discuss nutrition that’s appropriate for you. ❚

* Website provided for information only. No endorsement is implied. ** Source: American Dietetic Association, www.eatright.org.

Recommended Daily Caloric IntakeThe calories listed are based on a moderately active lifestyle. Your calorie levels may be higher if you are very active or lower if you are sedentary (not active). Talk with your doctor to learn about how nutrition and exercise work together.

Age Calories

2-3 1,000-1,400

4-8 1,400-1,600

9-13 (female) 1,600-2,000

9-13 (male) 1,800-2,200

14-18 (female) 2,000

14-18 (male) 2,400-2,800

Adult female 2,000-2,200

Adult male 2,600

Mature female (51+) 1,800

Mature male (51+) 2,200-2,400

Source: HHS/USDA Dietary Guidelines for Americans.

Keeping your body in top condition through the years is important, but it can be tough to pay attention to nutrition when you’re busy or unsure of what your body needs. The following healthy diet tips can help pave the road to wellness for you and your loved ones.

Nutrition Ignition: The BasicsAccording to the Dietary Guidelines for Americans from the United States Department of Agriculture, these are the basics of a healthy diet:

An emphasis on fruits, vegetables, whole grains >and fat-free or low-fat milk and milk products;Lean meats, poultry, fish, beans, eggs and nuts; >Limited saturated fats, trans fats, cholesterol, >salt (sodium) and added sugars.

Staying within daily calorie needs (see chart); eat-ing a varied, colorful diet; and watching portion sizes can help you eat healthfully. MyPyramid.gov provides detailed information about food groups and making decisions that are right for you.*

Nutrition Maintenance: A “Brake”down by AgeIt’s important to follow the basics of nutrition throughout life, but in some cases modifications may be necessary (such as avoiding foods that cause an allergic reaction or aren’t recommended with a chronic condition such as diabetes or heart disease). As your body changes through the years, your nutritional needs may change as well. This guide can help you keep your family’s health on the right path.**

Infants and toddlers Breastfeeding and for-mula provide nutrients babies need during the first year. Gradually introduce solid foods such as iron-fortified cereals and pureed meats into your infant’s diet at around 4 to 6 months. Follow your doctor’s recommendations for introducing foods such as peanut butter and dairy, and watch for signs of food allergies (rashes, vomiting and/or diarrhea). Toddlers (ages 1 to 3) are notoriously picky, but encourage eating nutrient-rich foods (whole grains, fruits and vegetables, and low-fat dairy) before offering snacks. Use cookie cutters to make sandwiches into appealing shapes and use brightly colored cups, plates and utensils that are child-size. Speaking of size, cut food into small pieces to avoid choking hazards and keep portions small so you don’t overwhelm young eaters.

Children and teens As children enter their school years, they need plenty of protein, fiber, vitamins and minerals for strong bodies and brains. Offer whole-grain cereals and pastas, a variety of fruits and vegetables (children may prefer sliced apples and baby carrots to more “grown-up” produce such as kiwifruit and brus-sels sprouts), and protein (fish, eggs, beans, lean meat and poultry) for boosting muscles and brain power. And don’t forget the calcium. Offer string cheese, low-fat milk and yogurt as bone mass keeps building into adulthood. Pizza can be a

healthy favorite with a whole-grain crust and a mix of bright vegetables on top. Try to steer kids away from soda. Instead, encourage 100% juice, milk or water.

A sudden rise in appetite is common as puberty kicks in, but take note if your child has a poor body image that may result in overeating or an unusually low appetite/calorie intake. Seek help if you suspect an eating disorder. Girls should include more iron in their diet to replace what they lose during menstruation. Males may need more protein in their diet at this age.

Women A well-balanced diet of the nutrition basics is necessary for energy when life gets busier and busier. Iron-rich foods (such as turkey, fish, kale, beans) should be consumed on a regular basis, since low iron levels can result from menstrua-tion or problems with iron absorption. Calcium is necessary for healthy teeth and bones – fighting off osteoporosis becomes increasingly important with age. Folic acid (400 micrograms a day) can help women of childbearing age reduce the risk of birth defects. Limiting saturated fat (red meat, cheese, ice cream) can help reduce the risk of heart disease.

Men An all-meat diet is not recommended. Although meat provides protein for muscle mass for men who exercise frequently, a diet high in meat (especially red meat) may lead to higher risk of heart disease and colorectal cancer.** Eating plenty of vegetables, fruits, whole grains and low-fat dairy can help men keep weight down and maintain healthy blood pressure levels.

Seniors Older adults are more susceptible to nutrition deficiencies. Depending on past and current eating habits, this could begin

hHave you ever tried listening to someone in a crowd and had difficulty hearing them? Maybe your spouse keeps asking you to turn down the television. It could be as simple as noticing you need people to repeat what they say more often. If so, you could be developing hearing loss, something that affects one out of 10 people every day. While the problem is common, when it happens it’s important to find a trusted source for a proper evaluation, one that has your best interests in mind as well. Locally, the Hearing Center at Decatur County Memorial Hospital (DCMH) offers such a choice.

Choosing a hearing professional is one of the most important decisions a hearing-impaired person can make. It may not always be needed, but a hearing aid recommendation and fitting is highly dependent on the judgment and skill of the professional selecting the instrument, especially since a hearing aid cannot be prescribed like eyeglasses. This fact reinforces the importance of having a professional with experience and who can be trusted with your treatment. In addition, it helps to become better educated on hearing issues and the process for treatment.

Why Does It Happen?Hearing loss can be caused by disease, birth defects, injury or noise, or heredity. Knowing there is an issue is part of the resolution. Those afflicted will find they need professional direction in evaluation of their situation and a plan of treatment going forward, yet sometimes they don’t know where to turn for help.

In Decatur County, the Hearing Center at DCMH assists hundreds of patients each year. Its services include comprehensive hearing evaluations, specialized diagnostic testing and industrial hearing screenings. The Center can then help select and dispense the hearing instrument that best meets your needs and can be reached at (812) 663-1252.

Ongoing Support and ServicesThe most important role of a service provider may arise after diagnosis and treatment for hearing loss. The Hearing Center at DCMH is the perfect example of a program that provides support, counseling and service of the hearing system. They are concerned about the person and make the hearing solution recom-mendations that fit lifestyles and personal needs.

How Can I Help Prevent Hearing Loss?Protecting your hearing can make a big difference. The DCMH Hearing Center can help individuals protect their hearing from further deterioration through education about what affects the hearing, as well as the proper use and care of hearing protection devices.

The Hearing Center at Decatur County Memorial Hospital provides valuable direction for those in need of hearing services. Serving patients of all ages, the center offers a vast array of tests and hearing evalu-ations and is also licensed to evaluate and provide a variety of hearing aids and repair services. For more information about the DCMH Hearing Center or to schedule an appointment, call (812) 663-1252. ❚ 4

Hearing Aids Available Through DCMH

Behind-the-ear (BTE) hearing aids offer today’s latest tech-nology with maximum comfort. Most models are now Blue Tooth compatible and can work with TVs, stereos and mobile phones. BTEs “sit” on the back of your ear and are connected by practically invisible tubing to custom-made ear molds.

In-the-ear hearing aids are more visible and the easi-est to handle of the custom-made aids. They actually sit in the ear and generally require good dexterity to control the volume wheels and other controls on the faceplate. Because of their small size, some do not have manual controls and require a remote control to change settings.

Make an appointment today to talk to Audiologist Roy Clark, MS,CCC-A. He is certified by the American Speech-Language and Hearing Association and licensed by the Health Professions Bureau/Indiana Board of Examiners.

For more information on our Hearing Center services, call (812) 663-1252.

Hours: Wednesday and Friday, 9 a.m. to 4 p.m.

Could You Repeat that

Please?

Behind the ear: BTE In the ear: ITE

Roy Clark, MS, CCC-A AUDIOLOGIST

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A RARITY In ThE STATE Of InDIAnAnew Low-Dose CT Scanner at DCMh

Decatur County recently became one of only two counties in the entire state to benefit from a new CT (computed tomography) scanner with low-dose technology. This new 128-slice scanner at Decatur County Memorial Hospital (DCMH) is the only 128-slice scanner in southeastern Indiana, offering tremendous scan speed with outstanding clarity. Perhaps most impressive, when installed, it was the only CT scanner offering low-dose technology in the state of Indiana, outside of Montgomery County in northwest Indiana.

Advanced Adaptive TechnologyThe leadership and staff of DCMH are proud to offer this advanced technology for the benefit of the local community and for patients in this region of the state. The new Siemen’s Definition AS/AS+ CT scanner is the world’s first adaptive scanner. It intelligently adapts to the patient and clinical need, utilizing the lowest dose of radia-tion possible. For the patient this means not only the smallest dose possible, but the best possible image and resulting interpretation. Such technol-ogy becomes a critical partner in the clinical care process, by adapting to the patient, and adapting for complete dose protection. The new CT scan-ner also promises to offer other new procedures in the future for patients at DCMH, such as CT

colonography, which also is not available in other facilities in this region.

More Detailed ImagesCT technology uses X-rays and computers to create a cross-sectional slice of the body. The CT scanner produces slices of the body in much the same way a loaf of bread is sliced. Each image provides detailed anatomy of the body at the specific slice, including bones, soft tissue, brain, organs and blood vessels. The first CT scanner took several hours to acquire raw data for a single scan or “slice” and took days to reconstruct a single image from that data. During its more than

32-year history, CT has made great improvements in speed, image quality, clinical capability and patient comfort. As CT scan times have become faster, more anatomy can be scanned in less time. CT exams are now quicker and more patient-friendly than ever before. This new 128-slice scanner at DCMH brings the very latest technology to Decatur County and as a result offers the best possible procedure for patients at DCMH.

For questions about this new CT scanning process or other procedures, call the DCMH radiology department at (812) 663-1156 or visit www.dcmh.net. ❚

Check Out the Safety Store

The Riley Safety Store at Decatur County Memorial Hospital (DCMH) carries safety items ranging from door latches and outlet protectors to safety gates and bike helmets, and much, much more. The items are sold at low cost to encourage their usage and provide preventive mea-sures to reduce childhood injuries and death. In addition, the store carries the Medela line of breastfeeding supplies and other outpatient needs.

The Riley Safety Store at DCMH runs on a volunteer basis and offers regular hours from 11 a.m. to 1 p.m. on Tuesdays, 3 to 5 p.m. on Wednesdays and 11 a.m. to 1 p.m. on Fridays. If you’d like more information regarding the Safety Store, you may call John Wilson at (812) 663-1271 or visit www.dcmh.net/safety.

DCMH Medicine in Motion

DCMH has been enhancing its sports medicine program. If you have an athlete in your home ranging from pee wee league to high school player or even the weekend warrior, then this program may offer benefits to you or someone you know! Sports medicine offered its first round of sports physicals this past fall and plans to offer another event in the spring. Multiple doctors were available to see young patients and provide an atmosphere that afforded quick and efficient service while meeting the requirements of various sports programs.

The program specializes in the diagnosis and treatment of sports-related injuries, including therapy services for those recovering from various athletic injuries. For more information about the sports medicine program at DCMH, call John Wilson, MSPT, at (812) 663-1271.

Gala Goes Hollywood!

The Hospital Foundation will sponsor its popular spring gala event on Friday, April 8, 2011, so mark your calendar. The event is scheduled to be held in the Crystal Ballroom in Columbus at the Holiday Inn Conference Center. The event will feature a theme of “Hollywood & Vine … Lights, Camera, Auction!” Special overnight packages will be offered by the Holiday Inn for guests who make reservations by March 8.

According to Foundation Director David Fry, “Our Event Chair, Nancy Sheffer, has been working on the event since last summer, and the full committee has been meeting since October to plan an enjoyable event. Our attendees have thoroughly enjoyed the past three gala events and this one promises to be no exception.”

More information about the gala is available at www.dcmh.net/gala or by calling the Hospital Foundation office at (812) 663-1220.

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1. d) All of the above. In addition to eating a heart-healthy diet, following an exercise regimen (in consultation with your physi-cian) and quitting smoking, reducing stress in your life is also recommended. The rapid heart rate and heavy breathing asso-ciated with stress may lead to increased blood pressure.

2. b) Shingles. This is a painful skin rash caused by the same virus that causes chickenpox. Once a person has had chickenpox, the varicella-zoster virus lies dormant in the nervous system. Stress, immune deficiency or cancer can trigger the virus to reactivate and cause shingles. Shingles is not associated with heart disease.

3. False. Vascular disease often strikes before any symptoms are present, catching its victims unaware. The American Vascular Association estimates that 20 million to 30 million Americans are at risk for various vascular diseases including stroke, peripheral arterial disease (PAD), carotid artery disease or aortic aneurysms.

Take this informative quiz to see how well you know your heart and how to keep it healthy.

Which of the following lifestyle changes can help individuals at risk for heart disease live long and productive lives?a) Reduce sodium, fat and cholesterol from

your diet.b) Exercise 30 minutes a day, five days a week.c) Avoid smoking and tobacco products.d) All the above.

Which of the following conditions does not represent an underlying heart condition?a) High blood pressure.b) Shingles. c) Arrhythmia.d) Coronary artery disease.

Vascular disease often displays symptoms similar to heart disease. True or False

There are screening tests that can help detect the presence of vascular disease. True or False

When the carotid arteries, the main blood vessels to the brain, become blocked by plaque, the condition is known as:a) Atherosclerosis.b) An aortic aneurysm.c) Congestive heart failure.d) Stroke.

4. True. Vascular screenings include simple ultrasound tests that are quick and noninvasive. It is recommended that indi-viduals over age 60 and at high risk for vascular disease get screened for aortic aneurysms, carotid artery disease and PAD. Risk factors include cardiovascular disease, diabetes, high blood pressure and smoking. Abnormal tests require further diagnosis by a cardiologist or vascular surgeon.

5. a) Atherosclerosis. When artery blockage becomes severe, it can lead to stroke, which may cause permanent disability or death. An ultrasound scan of a person’s back can detect blockage or narrowing of the carotid artery. When atherosclerosis blocks circulation to the arms and legs, it’s known as PAD. Finding and detecting the disease early can help prevent stroke.

6. False. A stroke occurs in the brain when blood flow to the brain is interrupted. This can lead to brain cell death from lack of

oxygen. Every minute counts when someone is having a stroke. Immediate treatment can save lives and enhance chances for successful recovery. Call 911 immediately if you think you or a loved one is having a stroke.

7. False. An estimated 5 million Americans currently live with congestive heart failure, which usually develops slowly, often as a result of an underlying heart condition or as a complication of a heart attack. Although heart damage is often irreversible, many heart failure treatments can strengthen the heart and improve symptoms. ❚

Sources: American Heart Association; MayoClinic.org; National Heart, Lung, and Blood Institute; National Institutes of Health; National Stroke Association.

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eRS:

A stroke can occur in your brain or in your heart. True or False

An estimated 1 million Americans live with congestive heart failure, a chronic condi-tion where the heart muscle weakens and is unable to circulate enough blood to meet the body’s needs, resulting in the build-up of fluids. True or False

Heart to HeartIf you have concerns about your heart and the risk factors for cardiovascular disease and stroke, talk to your physician. He or she can recommend preventive screenings as well as nutrition and exercise tips to help keep your cardiovascular system in good shape. ❚

Cardiovascular Disease and Stroke

Test Your Heart Smarts

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wWhen you were a child, you likely tuned out Great Aunt Edith whenever she started discussing her latest health ailment. But as you get older, you may want to listen up when a parent, sibling or other close relative mentions a health condition – it may be important for your own health or the health of your children or grandchildren.

Identifying health conditions that run in your family is beneficial for you as well as your doctor. It helps to determine:

If you are at higher risk for certain diseases. >If changes in diet or lifestyle habits may reduce >your risk of developing certain diseases.If certain treatments may help to reduce >risk of disease.If screenings at an earlier age or a greater >frequency are appropriate.If you or family members should get specific >genetic tests.If you are at risk of passing on certain >conditions to your children.

It’s important to keep in mind that just because someone in your family has a certain health condition, it does not necessarily mean you will

have it, too. Your diet, exercise and lifestyle habits, weight and environment also contribute to your risk of developing or not developing disease. Your family health history simply serves as an impor-tant guide to help you and your doctor take steps to prevent genetic conditions and/or treat them early if they affect you.

Create Your Medical Family TreeSo how should you go about gathering health information from family members? You probably don’t want to bring it up while playing an intense board game or having dinner in a restaurant. Instead, choose a quiet moment to approach each person individually. If you can’t do it in person, try contacting family members by phone or e-mail. Share that you are gathering genetic health infor-mation for medical purposes, and ask if they would be willing to answer a few questions. If they say no, respect their privacy.

Questions to ask may include:1. Have you had any major diseases or health

conditions? Please list them and age of onset. (Examples: heart disease, high cholesterol, high

blood pressure, heart attack, stroke, diabetes, cancer, arthritis, thyroid conditions, hearing loss, depression, Alzheimer’s disease, asthma, eczema, etc.)

2. What is your history of surgeries?3. What are your current or past medications?4. Do you have any allergies (list them)?

It’s best to focus on close blood relatives such as your parents, siblings, grandparents, aunts, uncles and cousins, but you may want to make a note if Uncle Edward says, “My cousin had this too.”

A Valuable RecordKeep the family health information you gather in a safe place, and update it with any changes. To identify health condition patterns in a quick at-a-glance format, you may want to create a chart like the medical family tree example above. Make a copy for your doctor, and you can work together to make decisions that are best for your family’s health and well-being. ❚

Grandpa(diabetes)

Grandma(Heart attack & Hysterectomy )

Grandpa Great aunt(stroke)

Grandma(HypotHyroidism)

mom(astHma)

uncle(diabetes & HiGH blood pressure)

dad(HiGH cHolesterol)

aunt(diabetes)

brotHer(diabetes & HiGH cHolesterol)

sisterme(astHma)

cousin(skin cancer)

cousin(HypotHyroidism)

aunt(HypotHyroidism)

Chart Your FAmilY HEAlTH HiSToRY

wWith creative giving strategies, assets you leave to a nonprofit organization may not decrease the amount ultimately available to your family – or at least not by as much as you might imagine. Making charitable gifts part of your estate plan can have ben-efits for you, your family and the charities you choose to support.

Many Ways to GiveConsider the following strategies to sup-port organizations that you consider to be worthy of a donation.

Use appreciated assets. When you make an outright gift of assets you’ve held at least one year or use them to fund a charitable trust or annuity, you may be able to claim a charitable deduction for the asset’s full fair market value. And you avoid paying capital gains tax on the asset’s appreciation.

Set up a charitable remainder trust. You can donate property to a charity through the trust and direct the income produced by the property to you, a family member or anyone you choose for a specified time. When the term ends, remaining assets pass to the charity. Alternately, a charitable lead trust pays the charity a certain portion of the trust’s assets for a specified term. At the end of the period, remaining assets pass back to you or a designated beneficiary.

Designate a charity as your beneficiary. Naming a charity instead of family mem-bers as the beneficiary of a retirement plan can spare your heirs from a potentially hefty income tax bill on the proceeds. The charity will not owe taxes on a retirement plan balance, as your family members would. You might want to leave a retirement plan to charity and bequeath

Making Charitable Gifts Part of Your legacy

Our mailing list is generated through a national mail service; no patient files are used. If you do not wish to receive this publication, please pass it on or recycle it, or contact (812) 663-1220 or david.fry@dcmh.net to be removed from this mailing. This publication does not constitute professional medical advice. Although it is intended to be accurate, neither the publisher nor any other party assumes liability for loss or damage due to reliance on this material. If you have a medical question, consult your medical professional. Images may be from one or more of these sources: ©Thinkstock, ©iStock, ©Fotolia. ©2010 Priority Integrated Marketing | priorityresults.com

720 N. Lincoln Street Greensburg, IN 47240

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assets that won’t be so heavily taxed to your family.

Use life insurance. You can name a char-ity as the beneficiary of your life insurance policy or make a gift during your lifetime of ownership of the policy.

Bequeath U.S. Savings Bonds. You or some-one to whom you give U.S. Savings Bonds would normally owe income tax on the deferred interest. But you can avoid the tax by bequeathing the bonds to charity.

Set Your Plan in MotionSelect the charitable organization(s) dearest to your heart and discuss your goals with your spouse and/or other family. Set up a meeting with a financial advisor or estate planning professional to run the numbers and devise a giving strategy that’s best for your situation. You’ll feel good about making a difference now and in the future. ❚

Note that this institution does not give tax advice. Consult a qualified tax advisor for guidance about your situation.

Planned giving helps the Hospital

Foundation of Decatur County support the

quality health care available in Decatur County for years

to come. For more information about the various ways you

can give, please contact us at (812) 663-1220.

Hospital Foundation: » www.facebook.com/dcmhfoundationDecatur County Memorial Hospital: »www.facebook.com/dcmhgreensburgSpirit of Women: »www.facebook.com/spiritofwomen