National Prostate Cancer Awareness Month: Screening information and more

September is National Prostate Cancer Awareness Month.  Let's take a look at the basics of prostate cancer, screening procedures to detect prostate cancer early on, and resources to help you or a loved one who is dealing with prostate cancer.

The basics:

• Only men can get prostate cancer.  The prostate is a walnut-sized organ located just underneath the bladder and in front of the rectum in men.
• What are possible symptoms of prostate cancer?  FamilyDoctor.org provides a list of possible prostate cancer symptoms.  Keep in mind that many of these symptoms can be caused by other conditions.
• How common is prostate cancer?  Besides skin cancer, it is the most common type of cancer that affects American men.

Screening:

• There are benefits and risks to being screened for prostate cancer.  According to the CDC, the biggest benefit is that prostate cancer could be found early, potentially making treatment easier.  The risks include dealing with a "false positive" test result, treating prostate cancer that may never affect your health, or dealing with the side effects from prostate cancer treatment.
• Who should be screened?  The American Cancer Society recommends that at age 50, men who are at average risk of prostate cancer and who are expected to live at least ten more years discuss with their doctor whether or not they should be screened.
• Where can you get screened?  Zero, The Project to End Prostate Cancer is offering free screenings at drives around the country.  Click here to find the drive nearest you (or learn how to bring a drive to your community), and click here to find out what to expect at the drive.  You can also get screened by your primary care physician or urologist.
• There are two types of tests most commonly used to screen for prostate cancer.  A prostate   specific antigen test (PSA) measures the level of PSA--created by the prostate--in the blood.  Someone's PSA level could be higher if he has cancer--but higher levels are also caused by other conditions such as an enlarged prostate or a prostate infection.
• The other commonly used test is a digital rectal exam (DRE).  A doctor or nurse examines the size and shape of the prostate.
• What happens if test results are abnormal?  Further testing will need to be done to determine if cancer is present.

Resources:

• If you're the patient...  Zero, The Project to End Prostate Cancer published a good list of resources for concerns that you may be dealing with during your treatment.
• You are not alone.  Check out this list of prostate cancer support groups that you can use to connect to others going through situations similar to yours.
• If your loved one has prostate cancer...  Click here for resources and information to help you understand and cope with the situation.

Whether you're the patient or the loved one of a patient, consider reaching out to an advocacy service to help you during this challenging time.  A service like Health Advocate or Health Proponent can help locate a primary care physician or urologist who can perform a prostate cancer screening, can set up the appointment and/or arrange for transportation to and from the appointment, can get a patient a second opinion on recommended treatment, help untangle confusing medical bills, and so much more.

It's National Yoga Awareness Month!

Interested in practicing Yoga but not sure where to start? Well, if so, you’re in luck, because September is National Yoga Awareness Month and today we’ll discuss what Yoga is, how it can benefit your health, what you need to get started, and finally, provide a handful of exercises to begin with.

Before we start, it’s important to note that Yoga, though a low-impact exercise known for its healing potential, is not an advisable exercise for everyone – so just to be safe, be sure to consult with your doctor before beginning your new regimen.

What is Yoga? How can it benefit your health?

Rooted in Sanskrit, the term Yoga means to merge or join. Its exercises, practiced to harmonize a person’s body and mind, emphasize controlled breathing, meditation, and steady body poses, also known as asanas. In addition to balancing body and mind, Yoga offers a number of other potential health benefits. Based on recent studies, practicing yoga can help in the following ways:

• General Fitness. Learning and perfecting different poses can help you to improve flexibility and strength, making you less prone to injury during other physical activities, such as running.
• Posture. Yoga is known to strengthen your core and increase body awareness, leading to better posture.
• Cardiovascular Health. Yoga has been found to lower blood pressure and heart rate, which can reduce your risk for a heart attack. Research also shows that it lowers cholesterol and improves circulation for people with heart disease. And lastly, a University of Kansas study found practicing Yoga to cut episodes of atrial fibrillation in half. While the lead researcher says Yoga should be considered as alternative treatment, be sure to consult your doctor before using it as such.
• Chronic Conditions. Per WebMD, Yoga can help to alleviate the symptoms of asthma and arthritis, amongst other chronic conditions. And according to Dr. Karen Mustain of the University of Rochester, it can help to improve the quality of life for cancer survivors.
• Mental Health. As we mentioned in the definition above, Yoga is a holistic exercise, helping to improve not only physical, but mental health as well. Specific poses can be used to help you overcome insomnia, helping you to feel refreshed and sharp, while others can help to alleviate anxiety or depression. Because practicing Yoga requires calmness and a relaxed mind while focusing on inner peace, it makes for a terrific mental health exercise. In fact, one California prison has implemented a program in hopes of helping inmates cope with anger and violence issues.
•  Curious as to what else Yoga can do for you? Here are 77 Surprising Health Benefits of Yoga.

Getting Started

Now that you have an idea of what Yoga can do for you, the next step is to decide which poses to try. There are hundreds of types of poses of varying degrees of difficulty, each offering a different set of health benefits. Deciding which poses to try is something to discuss with your doctor – determining what you want to get out of the exercise will optimize your experience, and you’ll also want to make sure that you don’t attempt a pose that you’re not yet able to handle, since that could lead to injury.

Before signing up for class, check to see if your employer offers free classes or subsidizes a fitness center membership as a part of its wellness initiatives. If you need help figuring out your benefits, talk to an advocacy service such as Health Advocate or Health Proponent. If your employer does not offer classes, you can check your local gym (free classes are commonly offered with memberships) or use a worldwide class directory such as YogaFinder.

According to CostHelper.com, the average cost of a single Yoga class is about $12, which often decreases when you sign up for multiple sessions. You can also save money by signing up for a service like Groupon, a free deal-of-the-day website that offers a variety of deals all over the country. For instance, this coupon will get you 10 classes at Usha Veda Yoga in Brooklyn, a $130 value, for just $39! While there are great deals to be found, the most cost effective way to practice Yoga may be to buy an instructional DVD ($5-$20, depending on contents), and just do it at home. If you’re a beginner, enlist an experienced friend or family member to participate with you – it’s a good safety precaution to take, and it’ll be nice to have someone to refer to if you have any questions.

As far as supplies go, all you’ll need for your first class is breathable clothing and a yoga mat (more advanced poses may require a medicine ball or blocks). While the studio should supply most of the equipment, it’s a good idea to purchase your own mat since you never know how often public mats are cleaned/replaced. You can get them at your local sporting goods store or Five Below, where they’re just $5.

With that, here are three simple poses to get you started. Enjoy!

TREE POSE


CAT COW


SEATED FORWARD FOLD

Where to get low-cost help after a sexual assault

Today is RAINN Day, the Rape, Abuse & Incest National Network's (RAINN) annual campaign to raise awareness and educate students against sexual violence on college campuses.  But if you or a loved one have been the victim of a sexual assault, every day is the right day to seek help.  Below, check out low-cost ways to get help in the wake of a sexual assault.

Did you know...?

• 44% of victims of rape, abuse, and incest are under the age of 18. 80% of victims are under age 30.
• Someone in the United States is sexually assaulted every 2 minutes. Every year, there are about 213,000 victims of sexual assault.
• 15 out of 16 perpetrators of sexual assault will not spend time in jail--60% of sexual assaults are not even reported to the police.
• About 2/3 of sexual assaults are committed by someone the victim knows.
• These facts and many more can be found at RAINN.org.

Need help?  Find free and low-cost resources for you or a loved one.

• In conjunction with using any of the below resources for help and support, it is always a good idea to report any sexual assault or abuse to local law enforcement officials.  Take a trusted friend or family member with you to report the incident if you aren't comfortable going alone.
• RAINN runs a great set of resources available to help you, including: 1.800.656.HOPE, the National Sexual Assault Hotline; the National Sexual Assault Online Hotline that provides live and secure internet-based help to victims; and resources for finding a local counseling center.
• The Sexual Assault Training & Investigations site offers a list of sexual assault resources for each state.
• The National Center for Victims of Crime website features many helpful articles and videos in their Dating Violence Resource Center.
• Pandora's Project features a message board, chat room, lending library, and other resources to give support to victims of rape and sexual abuse.  Safe Horizon and PAVE are also places that victims of rape, domestic violence, and sexual abuse can find articles, information, and support, as well as get involved in initiatives to promote awareness of sexual assault.
• RAINN offers resources about best practices that you can take to reduce your risk of becoming a victim of sexual assault, such as a list of back-to-school safety tips, ways to avoid dangerous situations, and how to reduce your risk of assault in social situations. 
• RAINN also offers tips for helping a loved one who has been a victim of sexual assault.
• The National Sexual Violence Resource Center's website features a national resource directory and handbook preventing child sexual abuse.  Stop It Now! has a website devoted to preventing child sexual abuse.

 

How advocacy can help...

• If you have access to an advocacy service such as Health Advocate as part of your employee benefits package--or if you use an advocacy service for individuals, such as Health Proponent--there are a number of ways that the personal health advocates at these companies can provide assistance.
• An advocate can connect you to the right medical providers.  If you would like to talk to a therapist, an advocate can help you find one. 
• If you'd like to see a doctor to have them evaluate any injuries sustained in a sexual assault, or to test for any sexually transmitted diseases, the advocate can find you a local, in-network medical provider.
• An advocate can help schedule appointments for you to see these medical providers.
• Talking to an advocate can be comforting--it will remind you that you don't have to tackle this situation alone.

Tips to incorporate more fruits and veggies into your diet

September is "Fruits and Veggies More Matters Month," so it's a great time to talk about how to incorporate more fruits and veggies into your diet!  Fruits and veggies are very versatile foods.  They can be added to many meals as a healthful topping.  Many of them taste good cooked as well as raw.  Let's explore some interesting ways to incorporate fruits and veggies into your meals and snacks.

Here's how to get veggie-fied and fruit-afied...

• Top this!  Having cereal?  Top it with sliced strawberries, blueberries, or sliced bananas.  Top salads with dried fruits, bite-size chunks of apples and pears, or mandarin orange slices.  Toss some fresh berries into your yogurt or on top of a dish of ice cream.  Slice fresh peppers, onions, mushrooms, and tomatoes to use as toppings on a homemade pizza.
• Keep 'em reachable.  Leave a bowl of fresh fruit that doesn't need to be refrigerated, like apples, bananas, and navel oranges, on the kitchen counter; when you're craving a sweet treat, these fruits will be easy to grab, and the colorful fruit basket is likely catch your eye before a sugary or salty snack food.  Keep individual servings of carrots, celery, and grapes in sandwich bags in the fridge so you or your kids can quickly grab them for a snack.
• Get soupy.  You can make a hearty and healthy fall/winter soup from low-sodium broth, a can of beans, and your favorite veggies.  If you're pressed for time, use canned or frozen veggies; if you have the time and you enjoy cooking, why not chop up your own veggies?  Either way, it's a simple and healthy one-pot meal, and leftovers can be frozen for future lunches and dinners.  In the spring and summer, puree berries to make colorful chilled soups that could function as appetizers or desserts.
• Grow your own.  Get the whole family engaged in creating a backyard garden.  Don't have a backyard?  Plant tomatoes or herbs in pots.  This is a family project that allows you to reap some truly delicious rewards.  Check out this "Fruits and Veggies More Matters" how-to guide on growing your own garden.
• Break free from the norm.  Is your family bored with having green beans as a side dish night after night?  Visit the grocery store and scour the produce and frozen sections to find new and interesting fruits and veggies to try.
• Transform old favorites.  Love lasagna?  Consider making a vegetable lasagna.  Swap out chicken parmigiana for eggplant parmigiana.  Replace your child's peanut butter and jelly sandwich with a peanut butter and banana sandwich.  Baking a cake?  Add some applesauce to the mix for extra moisture.
• Skip the bun.  Instead, use lettuce as a wrap for shredded sandwich meats.  Wrap your pulled pork, chicken or beef for a taco, or Sloppy Joe meat in a large lettuce leaf.
• Drink 'em.  If you have a blender, you can turn some of your fruit and veggies into smoothies.  Pour your smoothie into a reusable travel mug, and now you have a good excuse to skip the pre-work Starbucks run.
• Use them as an excuse for a field trip.  If your family is looking for a fun weekend activity, take the kids to a local produce stand or farmer's market and encourage them to help choose some fresh fruits and veggies for the whole family to enjoy later.  In the fall, go apple picking or to a pumpkin patch.

For the best advice on adopting a more diet with fruits and vegetables, talk to your primary care physician or a nutritionist. If you're in-between doctors or don't have a nutritionist, consider asking an advocacy service for help. Services such as Health Advocate and Health Proponent can connect you to a variety of medical providers who can help you and your family achieve your dietary goals.

Resources for chronic pain management

Chronic pain affects more than 25 million Americans of all ages and races.  The most common types of chronic pain are headaches, back pain, arthritis pain, sciatica, carpal tunnel syndrome, fibromyalgia, whiplash pain, neuropathy pain, and phantom limb pain.  If you are suffering from any type of undiagnosed pain, you should make an appointment with your doctor.

Also, since September is National Pain Awareness Month, we thought it would be a good time to share some chronic pain management resources, recommended by the National Resource Directory, with you. 

Helpful resources:

• American Chronic Pain Association.   Provides links to resources for people living with chronic pain, including communication tools, lessons learned about chronic pain and its management, and more: American Chronic Pain Association
• American Pain Foundation.  Provides educational information and support to help Service Members and Veterans suffering from chronic pain get better care, decrease their isolation, and pursue a better quality of life: American Pain Foundation
• American Pain Society.  This site talks about specific study findings, including the role of medication in pain treatment, non-medicine treatments and the role of medical professionals: American Pain Society
• Army Regional Anesthesia and Pain Management Initiative.  Aims to improve the management of pain in military and civilian medicine through clinical and research efforts: Army Regional Anesthesia and Pain Management Initiative
• Chronic Pain Treatment Information.  Provides information on treatments for chronic pain such as neurostimulation, pain pumps and transcutaneous electrical nerve stimulation (TENS) units: Chronic Pain Treatment Information
• Exercise to Help Manage Chronic Pain and/or Fatigue.  Discusses the benefits of regular physical activity and/or exercise to help manage chronic pain and/or fatigue: Exercise to Help Manage Chronic Pain and/or Fatigue
• Military In-Step: Managing Pain.  Provides information on residual limb wound pain, phantom limb sensation and other causes of pain after amputations, as well as information on interventions and treatments for pain: Military In-Step: Managing Pain
• National Institute for Neurological Disorders & Stroke.  Defines and explains chronic pain, plus discusses treatment options and current research. Includes contact information for relevant organizations as well as links to NINDS publications and information: National Institute for Neurological Disorders & Stroke
• Pain--Hope Through Research.  Discusses the diagnosis, components and treatment of chronic pain, including pain associated with neurological and other conditions: Pain--Hope Through Research
• VA Chronic Pain Rehabilitation Program.  Provides in-patient chronic pain treatment to Veterans. Designated a VA Clinical Program of Excellence for pain treatment. Part of the James A. Haley VA Hospital in Tampa, Florida, but accepts referrals for patients from all 50 states, Puerto Rico and the Virgin Islands: VA Chronic Pain Rehabilitation

If you are in pain and would like to get help, an advocacy service like Health Advocate or Health Proponent could be a useful resource for you.  Your Personal Health Advocate can help you find medical providers including primary care physicians, specialist, and counselors, and they can also help you locate other chronic pain-related resources in your area.

All about gluten: what it is, where it hides, and what's safe for Celiac sufferers to eat

In honor of today being National Celiac Awareness Day, we thought we'd talk a little bit about gluten.  Gluten is the sticky protein found in wheat.  It's found in many grains, cereals, breads, and more.  Gluten is present in many food products and other products that people frequently use.  Those who suffer from Celiac Disease, and also those who suffer from gluten intolerances, have to avoid eating or ingesting products that contain gluten.  Besides foods, some alcoholic beverages, medications, and beauty and skincare products contain gluten.

According to Celiac.com, you might suspect a gluten intolerance or Celiac disease if you have general gastric complaints, like intermittent diarrhea, abdominal pain and bloating.  But many of these symptoms also mimic those of other diseases like Crohn's or anemia.  Also, some people who suffer from a gluten intolerance or Celiac disease don't have any symptoms at all.  If you suspect that you may have a gluten intolerance or Celiac disease, it's important that you talk to your doctor, who can evaluate your symptoms and determine if you should be tested for these conditions.  Since Celiac disease can cause malabsorption of nutrients, it is important that you get diagnosed so you can modify your diet to exclude glutenous foods.

So where exactly is gluten found?

• Some obvious places...  Gluten is found in wheat, barley, malt, and rye; it can also be found in oats.
• Some less obvious places...  Gluten can often (although not always) be found in sauces (including soy sauce) and gravies, salad dressings, processed meats and cold cuts, soups, and ice creams.  Glutenous ingredients are often used to thicken these products.  If you are gluten-free and would like to eat one of these products, always be sure to read the label carefully to ensure the product is free of anything glutenous.  Click here for celiac.com's comprehensive list of unsafe and potentially unsafe ingredients for people who must avoid gluten; Allergic Living also has a detailed list of potentially glutenous products.
• Read food labels carefully.  Before, you may never have had a reason to understand what substances like hydrolyzed vegetable protein, modified food starch, dextrin, natural and/or artificial flavorings, or things labeled as "extracts" are.  These mysterious-sounding ingredients--depending on where they were made--may contain gluten.  
• It's not just in food...  If you must avoid gluten, beer is off-limits to you, as are malt beverages like wine coolers.  
• Talk to your pharmacist.  Many medications contain gluten, which acts as a "filler."  Ask your pharmacist about whether gluten could be present in your prescription or over-the-counter medications or supplements.
• Makeup and personal care products can contain gluten.  Products like lipstick, shampoo, body lotions and sunscreens, and toothpaste can contain gluten.  Again, read the product label carefully to make sure that all ingredients are safe for you to use if you're gluten-sensitive.
• One really unexpected place that gluten hides...  The adhesive on envelopes.  If you have a gluten intolerance, use a moistened paper towel to wet the envelope adhesive before you seal it--don't like the adhesive.  

OK, so what food products can Celiac or gluten intolerance sufferers eat?

• Click here to see what foods Celiac.com has deemed safe.  All-natural foods like fresh fruits and veggies, eggs, unseasoned white or brown rice, beans, many un-cured and un-smoked meats, many (but not all) cheeses, nuts, tea, sugar, corn, honey, milk, potatoes, quinoa, tofu, and soy and soybeans are generally considered safe foods.
• Again, read food labels carefully.  For instance, while rice is considered a safe food, a rice mix with spices and other ingredients may contain thickening agents or other glutenous substances.  Do not assume that a natural and "safe" food product is still safe when combined with other ingredients to become a processed food.  
• There are many food products designed with the gluten-free consumer in mind.  There are pizzas made with rice crusts, pastas made from rice or quinoa, breads made from tapioca flour, snack foods made from corn.  Some of these can be found at your local grocery store, others can be found at specialty and health food stores, and even more can be found at numerous online retailers that cater to those who maintain gluten-free lifestyles.  Many restaurants also have gluten-free menus; Outback Steakhouse, Olive garden, and Pizzeria Uno, among others, all have a variety of tasty gluten-free choices.

Other helpful tips...

• If you are unsure of whether or not a food is gluten-free, call the manufacturer and ask. 
• If you're dining out, talk to your server.  Let them know you must maintain a gluten-free diet.  Ask for their help in verifying that the entree you've selected will be prepared gluten-free.  
• Find a nutritionist.  If you want to plan healthy gluten-free meals, a nutritionist may be a very handy resource.  
• Never be caught without a snack.  If you're headed to a social event or meeting where food will be served, chances are that it will not be gluten-free food.  Always carry gluten-free snacks with you (a piece of fresh fruit, gluten-free pretzels or a breakfast bar, celery or carrots, a bag of corn tortilla chips, etc) so that you aren't starving the whole time.  
• Have a medical team. Make sure your primary care physician and any other specialists, such as a nutritionist, allergist, or gastroenterologist, are aware of your Celiac diagnosis and/or gluten intolerance.  If you don't yet have a primary care doctor lined up, or you need a specialist, reach out to an advocacy service like Health Advocate or Health Proponent, who can connect you to providers who meet your needs.  

How an advocacy service can help you find the best options for eldercare

September is Healthy Aging Month, and in the spirit of healthy aging, why not consider how we search for the best eldercare facilities for ourselves and/or our loved ones?

Last week The New York Times published a thought-provoking article, "A Helping Hand, Paid On Commission."   In it, the author discussed a growing phenomenon: someone's searching for reputable eldercare options for a loved one.  They come across an eldercare referral service that promises to find the best place for your loved one.  Yet there's only certain places they'll refer your family to--places that have all paid the referral company to include them in the pool of eldercare options that the referral companies pick from when they're called by a family in need.

On the one hand, often these eldercare referral companies are free.  They give you eldercare recommendations free of charge, and it is up to you whether or not you use their suggestions--you're under no obligation to actually use any of the eldercare options they recommend.  Additionally, simply being able to talk to one of specialists at an eldercare referral company might be comforting to you, as that person can provide a sympathetic ear when you need someone to listen.  But you should also consider whether you would be willing to trust a company who's only giving you recommendations from companies that pay them.  What about the companies that aren't paying the referral service?  What if one of those eldercare options is the best choice for your loved one, but you aren't made aware of its existence because that eldercare facility isn't aligned with the referral service?

You could go it alone and do your own research on eldercare facilities, but you shouldn't have to, especially when caring for your elderly loved one is already stressful enough for you.  Luckily, you don't have to be alone in this.  Advocacy services are available to help you.  The mission of an advocacy service is to be at your side, helping you when you need it most.  Advocacy services will refer you to a company based on the quality of that company's service and whether it fits your and your loved one's needs.  They can also offer help in other areas relating to eldercare, such as helping you figure out the right questions to ask when you call or visit an eldercare facility, and assisting you in setting up the appointment for you to visit a facility.  You can also use an advocacy service to determine a second opinion on eldercare facilities--you could talk to the advocacy service about facilities recommended to you by the free eldercare referral service, have them look into whether these facilities have good ratings and reputations, and ask them to offer additional recommended eldercare facilities for you to check out.

Check into whether your employer offers an advocacy service as part of your benefits package.  Often, advocacy services extend not just to you and your spouse and/or children, but also to your parents and parents-in-law; such is the case with Health Advocate, whose advocacy benefits are often an integral part of an employee's benefits package.  If you are out of work, uninsured, and don't have access to an advocacy service as a group benefit, Health Proponent is a trusted advocacy service that can help individuals and their families.  Both Health Advocate and Health Proponent can review your case for free (although they both charge a small fee for their services) and help you locate eldercare facilities that meet your needs, and they will truly have your and your loved one's best interests in mind.