Healthlines Riverview Health Blog Wed, 17 Jun 2015 19:50:29 +0000 en-US hourly 1 The Importance of Staying Hydrated Wed, 17 Jun 2015 19:50:29 +0000 By Carol Gelatt, RN, BSN

Have you ever noticed how lifeless a houseplant looks when you forget to water it? If you add just a little water, it seems to perk back up. Water is just as necessary for the healthy function of our body. Water makes up more than two-thirds of the weight of the human body.

 Water helps our body:

  • Keep a normal body temperature
  • Lubricate joints
  • Protect the spinal cord, organs and tissue
  • Get rid of wastes through urination, bowel movements and sweat

If you don’t drink enough water you’ll become dehydrated, and your body fluids will be out of balance. Dehydration occurs when the amount of water leaving the body is greater than the amount of water taken in. Your body loses water through normal everyday functions when you use the bathroom, exhale and sweat. Your body needs more water if you’re exercising, running a fever, in warm weather or if you’re experiencing diarrhea or vomiting.

Thirst is a signal that you’re already on your way to dehydration. Other signs and symptoms of dehydration may include:

  • Fatigue
  • Headache
  • Dry mouth
  • Muscle weakness
  • Dizziness
  • Urine that appears more yellow in color

Make sure you’re sufficiently hydrated before, during and after time spent in warm weather or during exercise. If you’re a healthy adult, you can generally use your thirst as an indicator if you need more water. Individuals at a higher risk of dehydration include children, older adults and people with special needs, so be sure to help keep them well-hydrated.

If you have a health condition that requires fluid restrictions, be sure to follow the advice of your healthcare provider.

]]> 0
Healthy Water Alternatives Wed, 17 Jun 2015 19:49:17 +0000 By Katie Boscia MS, RD, IBCLC

Water is the most essential nutrient as it hydrates your body, regulates body temperature, prevents constipation, transfers oxygen and nutrients into cells, and helps cushion joints. You don’t need to sip from your water bottle all day to satisfy your fluid needs. Your diet, including the beverages you drink, can provide a large portion of what you need. Your body needs about 8-12 cups of water a day to replace the fluids naturally lost. But what if you don’t like water?

Fortunately there are several ways to hydrate your body other than plain water. There are several low-calorie or no-calorie options that can add flavor to water. These range from squirting lemon or lime juice into your water to infusing your water with fruit or herbs, or buying flavor that can be squirted into your water to make it taste better. There are also flavored seltzer waters you can buy that will give you some flavor and a little fizz to make it seem like you’re drinking a soda without all the calories. The key to these alternatives is making sure they are low in calories or are no-calorie substitutes.

If you just can’t drink water, even with flavoring, there are other ways to get your fluids. Decaffeinated tea is a healthy alternative to water. The caffeine in any beverage will have a dehydrating effect and will not help to replenish your body’s fluids. Also, you shouldn’t add sugar, as it’ll add extra calories.

In addition to these alternatives, there are a couple foods you can eat that will help hydrate your body. In an average adult diet, food provides about 20 percent of total water intake. The remaining 80 percent comes from beverages.

Fruits and vegetables—aside from being good sources of vitamins, minerals and fiber—contain a lot of water. For example, oranges are 87 percent water and cucumbers are 95 percent water. Watermelon is also a good alternative because it’s made up of about 92 percent water. Milk, juice and other beverages also have large amounts of water. Conversely, dried fruits, nuts, grain products and baked goods generally contain less water. Another option is low-sodium chicken or vegetable broth, which is low in sugar and calories and will replenish your fluids.

There are many ways to make sure you get your 8-12 cups of fluid a day, so find what works best for you and drink up!

For more information regarding healthy eating, you can learn about the Nutritional Counseling Program we offer at Riverview Health.

]]> 0
How Much Water Do You Need? Wed, 17 Jun 2015 19:47:05 +0000 By Kristin Lamb, CHWC

Every day you lose water through sweating, exhaling, urinating and bowel movements. For your body to function properly, you need to replace this water by consuming beverages and foods that contain water. The Institute of Medicine recommends men consume 3 liters (about 13 cups) of beverages each day and women consume 2.2 liters (about 9 cups) of beverages each day. These guidelines are based on national food surveys that assessed average fluid intakes.

 Another guideline for water intake is the “8 x 8 rule”—drink eight 8-ounce glasses of water each day (about 1.9 liters). Though this approach isn’t supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.

You can choose any of these fluid intake approaches to gauge your fluid needs. But your current total fluid intake is likely acceptable if you drink enough water to quench your thirst, produce colorless or slightly yellow urine, and feel well.

 You may need to modify your total fluid intake from these recommended amounts depending on:

  • The amount of exercise you do
  • Environmental factors
  • Any illnesses or health conditions you may have
  • If you’re pregnant or breastfeeding


]]> 0
Whole Foods: What You Need to Know Thu, 14 May 2015 18:45:04 +0000 Whole foods are as close to their natural or original state as possible. Studies show a diet high in healthy foods such as fruits, vegetables and whole grains is associated with a reduced risk of diseases, including cardiovascular disease, many types of cancers and Type II diabetes.

So what’s so great about healthy whole foods? Eating whole foods allows you to efficiently fuel an active lifestyle while meeting many of your daily recommended dietary goals. These foods are loaded with fiber, vitamins and minerals. They also contain phytochemicals, the general name for natural compounds in plants that help the body function in various ways. Some phytochemicals are antioxidants, which protect cells against damage. Examples of antioxidant phytochemicals are flavonoids, carotenoids and lycopene.

Let’s take a closer look at whole foods and why you should make them a vital part of your diet.

What are whole foods?

Whole foods  haven’t been processed or refined. It also means they’re free of additives, such as colorings and preservatives, that would modify them from their original state.

Are there many whole grains to choose from?

Fruits, vegetables, wheat, oats, beans and rice are common whole foods. Other examples include barley, quinoa, rye and sorghum.

What’s the difference between whole foods and processed foods?

Because whole foods are naturally occurring, this means there’s a natural interaction of the nutrients in the food. This can’t be replicated once you start processing the food. The refinement process causes the food to lose nutrients as well as increases the cost.

How much is enough?

Dietary guidelines released in 2011 recommend all adults eat half their grains as whole grains—at least three to five servings per day.

Examples of servings size

  • Half cup of cooked brown rice or other cooked grain, 100 percent whole grain pasta or hot cereal (like oatmeal).
  • One slice of 100 percent whole grain bread.
  • One cup of 100 percent whole grain ready-to-eat cereal.
]]> 0
9 Reasons Why Your Workout Should Start with a Warm-up Thu, 14 May 2015 18:43:03 +0000 Doing warm-up exercises before your workout is important in so many ways. A good warm-up will gradually increase your heart rate, increase circulation to your muscles, tendons and ligaments, and afford you the chance to mentally prepare for your workout.

The importance of warm-up exercises can be compared to driving your car in freezing cold weather. It’s generally best to allow your car to warm up a bit before driving it. The same principle applies when you work out. You want to physically prepare your body for the demands of a workout by gradually warming it up.

With so many benefits to implementing a proper warm-up, here’s a top 9 list of why you should begin your workout with a proper warm-up.

  • Blood flow to the muscles increases, allowing for the efficient delivery of glucose (sugar) and fatty acids to the muscles. These nutrients are essential for energy production.
  • Internal body temperature raises, allowing for improved muscle movements while also reducing the potential for injury.
  • Coordination and reaction times improve. A warm-up allows for nerve impulses to move faster, which lets muscles perform given tasks more accurately and efficiently.
  • Overall oxygen delivery improves, while shortness of breath decreases.
  • The incremental rise in heart rate seen during a warm-up helps prevent a rapid increase in blood pressure.
  • Muscles acclimate to a greater workload and become more pliable, resulting in enhanced power potential from the muscles.
  • Blood flow to the heart gradually increases, reducing the risk of cardiac arrhythmias.
  • Sweating is promoted, which helps cool the body during exercise.
  • Mental activity improves, leading to a more focused and beneficial workout.
]]> 0
Making Time for Exercise Thu, 14 May 2015 18:41:02 +0000 Summertime and warm weather are finally here. A wide variety of summer commitments can make it challenging to get into the gym for your normal 30 to 40 minutes of prescribed cardio exercise during the week.

But studies show that three moderately intense 10-minute stretches of exercise have the same health effect as 30 minutes of continuous activity. That means you can do 10 minutes of activity in the morning, afternoon and evening on the days you can’t make it to the gym and still get the same cardiovascular benefits of your traditional workout session.

Here are a few easy ways to add short bursts of exercise and increase your calorie burn throughout the day:

  • Instead of sitting, stand while you talk on the phone. If you walk around while talking, you can increase your calorie burn even more.
  • Park farther away. How often do you circle a parking lot trying to find a spot as close to the store as possible? Parking farther away burns a few extra calories during your daily errands.
  • Walk over to a co-worker to talk instead of using the phone or email.
  • Take the stairs. Walking up stairs is a surprisingly high-intensity activity that can raise your heart rate quickly. If you’re in need of some extra exercise, taking the stairs over the elevator is an excellent way to get it. Go find the stairs for some quick physical activity you wouldn’t get otherwise.
  • Enjoy the weather and walk around the block when you have a short break.
  • Play with kids. Kids have a ton of energy and keeping up with them can be better than doing cardio. Plus, you will be surprised at how fast the time flies by.
]]> 0
Bone Health for Aging Women Tue, 12 May 2015 22:14:40 +0000 By Thomas Hagman, MD

osteoporosisIt’s no secret that with age comes greater health risks, but this doesn’t mean you can’t live life to the fullest at an older age. The best way to stay healthy is to be in tune with your health and know what you’re up against.

For women, osteoporosis is one of those diseases that becomes more of a risk with older age and can hurt your quality of life. This disease affects the skeletal system and causes bones to weaken and become more fragile, which can lead to fractures. These fractures are typically in the wrist, hip and spine. According to the National Osteoporosis Foundation, 54 million Americans have low bone density or osteoporosis and one in two women older than 50 will break a bone due to osteoporosis. Given these statistics, it’s important for women to understand this disease and how to take preventive steps.

A DEXA scan, also known as bone mass measurement test, can help with early detection of osteoporosis, which allows you to slow the progression and prevent further bone loss and fractures.

How is a DEXA bone density scan performed?

Your spine and hips are scanned in about 10-20 minutes. The exam is noninvasive and painless. It uses a very low dose of radiation, even less than the natural radiation you’re exposed to every day without knowing it.

Who should have a bone density scan?

  • All women 65 and older and any postmenopausal women with risk factors.
  • All men 70 and older and any men older than 50 with risk factors.

What are the risk factors for osteoporosis?

The older you are, the more at-risk you are for osteoporosis. Women, Caucasians and Asians have a greater risk, as well as those with a family history of osteoporosis. Some other risk factors include smoking, heavy alcohol use and the use of steroids for long periods of time. A lack of exercise and low dairy intake can also increase the risk for osteoporosis.

Are there any symptoms of osteoporosis?

Occasionally, there are symptoms such as a gradual loss of height or a stooped posture, but osteoporosis is often silent until there is a fracture.

 For more information or to schedule a DEXA bone density scan, please call 317.776.7247.

 Learn more about Riverview Health Women’s Services >>

]]> 0
Having Fun in the Sun While Staying Safe Tue, 12 May 2015 21:54:05 +0000 By Kathleen Miller, MD, Riverview Medical Group – Fishers Pediatrics

a little girl making soap bubblesSummertime for kids often means playing outside, which is a great way to get those little ones active after a long winter. With the warm weather, there’s bound to be plenty of sunshine.  Though we get sun exposure all year long, summer is the most important time to think about our children’s outdoor safety as the sun’s ultraviolet radiation (UVR) has the greatest intensity.

Here are a few tips from the American Academy of Pediatrics on sun safety:

For babies younger than 6 months:

  • Keep them in a shaded area and dress them in lightweight long pants, long-sleeved shirts and a hat to prevent sunburn.
  • When adequate shade and clothing aren’t available, apply a small amount of sunscreen with at least 15 SPF (sun protection factor) to a small area such as the baby’s face. Avoid getting sunscreen too close to the eyes.

For children older than 6 months:

  • The best line of defense against the sun’s harmful UVR is covering up. Wear a hat with a three-inch brim, sunglasses with UVA and UVB protection, and clothing with a tight weave.
  • Stay in the shade as much as possible, and limit your child’s sun exposure between 10 am and 4 pm, which is when the sun is most intense.
  • Use sunscreen with an SPF of 15 or greater on both sunny and cloudy days. Be sure to apply enough sunscreen—a young adult needs at least one ounce per application.
  • Reapply sunscreen every two hours or after swimming or sweating heavily.
  • Use extra caution near water and sand because they reflect the sun’s UV rays and may cause sunburn more quickly.

Remember these simple tips when having fun in the sun with your family. We wish you and your kids plenty of memories playing in the park, riding bikes and spending the day at the pool this summer!

Learn more about our pediatric services, locations and board certified doctors online.

]]> 0
Vitamin D: The Sunshine Vitamin Thu, 07 May 2015 19:05:57 +0000 By Katie Boscia, RD

As summer approaches, people start to spend more time in the sun, which often triggers thoughts of sunscreen. Using sunscreen is the best way to protect your skin. But did you know while you’re protecting your skin, you’re also not absorbing the vitamin D your body needs?Vitamins_Small

Vitamin D is actually not a vitamin at all, but a hormone. With the right amount of sunlight your body can actually produce vitamin D. Because of this, it’s known as the “sunshine vitamin.” In order for your body to absorb sunlight, it needs to hit your unprotected skin. However, it’s very important to not exposure yourself to the sun without sunscreen for very long—about 5-20 minutes a few days a week should be enough. You’re less likely to get the amount of sunlight you need during winter, or if you’re older or have dark skin. To properly absorb vitamin D, you must be outside in direct sunlight.

So why do we need vitamin D? Research shows vitamin D plays an important role in bone health. Vitamin D helps your body absorb calcium and phosphorus. It also plays a role in the strength of your immune system and helps regulate cell growth. If you’re not getting enough, your body may lose bone mass, which can lead to osteoporosis and softening of the bones.

Vitamin D is available naturally in very few foods, but you can consume it as a dietary supplement or in foods that have added vitamin D (e.g., milk, yogurt, cheese, orange juice, bread, cereal and soy drinks). Be sure to check the labels on your foods to see if they have added vitamin D. Some oily fish—such as tuna, salmon or mackerel—naturally contain vitamin D.

Learn more about healthy eating by participating in the Riverview Health Nutritional Counseling program.

]]> 0
4 Facts About Osteoarthritis Wed, 29 Apr 2015 22:05:29 +0000 By Tim Williams, MD, Westfield Orthopaedics

arthritisArthritis of the joints affects the lives of millions of people and living with joint pain can decrease the quality of your day-to-day life. According to the Arthritis Foundation, about 27 million people in the United States have osteoarthritis, which is the most common of the three types of arthritis.

Also read: Treatment Options for Osteoarthritis >>

What is osteoarthritis?
Osteoarthritis is a degenerative condition of the joints, which is also known as “wear and tear” arthritis. Healthy joints move easily without pain because of smooth, firm tissue called cartilage, which covers your joints. With osteoarthritis, the cartilage breaks down and becomes frayed, rough or even worn away—often causing pain, stiffness and swelling. It can affect any joint in the body, but it’s most often found in the knee or hip.

What are some signs and symptoms of osteoarthritis?
Symptoms range from mild irritation to debilitating pain. Pain is often worse in the morning and may improve during the day. Changes in weather may affect your pain level. Osteoarthritis can cause swelling, stiffness or loss of motion, buckling and weakness. Rough cartilage may also cause sticking, popping or catching of the joint.

When should I see my doctor?
If you have joint pain that’s not responding to over-the-counter pain relievers or lasts more than a few days, you should contact your doctor. He or she can properly diagnose osteoarthritis or determine if there’s a different cause of your joint pain.

What can I do to ease everyday pain?
Try resting and using heat for pain or ice for swelling. Stretching or light exercise can be helpful. Over-the-counter pain medications such as anti-inflammatories or acetaminophen (Tylenol) help many arthritis sufferers.

Dr. Williams is a board certified and fellowship-trained orthopedic surgeon at Riverview Health. To schedule an appointment with Dr. Williams, call Westfield Orthopaedics at 317.867.5263.

 For more information about treating arthritis and joint pain, look for our Joint Health seminars featuring Dr. Williams.

Try our Arthritis Aquatics class at Riverview Health Rehab & Fitness in Noblesville and Carmel.

]]> 0