Every kid is a winner when it comes to playing sports. Game time can boost a youngster’s social skills and selfconfidence, while providing plenty of healthy exercise that’s also a lot of fun.
But every sport poses at least some risks. As a parent, you can work with coaches and your young athlete to help reduce these risks.
Stay off the injured list. To help your child score in safety, Emily Peterson, DO, FAAP, a pediatrician at Dignity Health Medical Group’s Henderson location, suggests the following:
ASK QUESTIONS. Learn what your child’s sports program is doing to prevent and respond to injuries, such as ensuring conditioning for players and safety training for coaches.
SCHEDULE A PHYSICAL. A preseason exam from a doctor will help confirm that your youngster is healthy enough to play.
GET EQUIPPED. Depending on the sport, a helmet, body padding, mouthguards or shinguards, eye protection, and proper shoes may be needed.
PLAY BY THE RULES. From football to soccer, many sports have rules designed to prevent injuries. Make sure your child knows—and follows—them.
BEAT THE HEAT. Give your child a water bottle—and encourage frequent drinking.
WARM UP. Encourage warm-up exercises before and cooldown exercises after both practices and games.
TAKE CONCUSSIONS SERIOUSLY. In general, players shouldn’t get back in the game until medically evaluated and cleared to play.
ENCOURAGE REST. Athletes need breaks in between seasons and during practices and games.
SPEAK UP. Teach your child to speak up if he or she is sick or hurt. And remember to check with your child’s doctor if you suspect an injury.
Sources: American Academy of Pediatrics; National Institutes of Health; Safe Kids Worldwide
“Not enough time.” That’s a common lament – especially when it comes to exercise. But with minor tweaks to your schedule, the benefits of exercise can be yours if you simply take it 10 minutes at a time.
Adults need at least 150 minutes of moderate intensity exercise every week. Weight loss, better sleep, and lower risk for heart disease are all compelling reasons to be active. And as long as your weekly total is 150 minutes, exercising in 10-minute increments (that’s only three times each weekday) is as effective as doing longer workouts.
Where to find openings for three 10-minute activity breaks? Try looking here:
Time your commute on public transportation so you can get off early for a brisk walk. If you drive to work, walk through a park near your office or park as far away from the entrance as possible.
Spend the last 10 minutes of your lunch hour climbing up and down the stairs.
Repeat your morning routine, and boom! You’ve done your time for today!
Sources: American College of Sports Medicine; American Council on Exercise
Roughly 2.5 billion times. That’s how often your heart will beat by the time you reach age 70. It’s amazing, really. Nonstop, 24/7, the beat goes on and on and on.
Doctors have learned a lot about how the heart functions—and what we need to do to keep it healthy and going strong. Four cardiology experts who practice with St. Rose Dominican offer seven ways to help keep your ticker in tip-top shape.
- Put it to the test – Your “heart numbers” can tell you a lot about what’s going on with your heart and if you have risk factors that may affect its health. Moniz Dawood, MD, board-certified in cardiovascular disease and interventional cardiology, shares some key information:
High blood pressure and excess cholesterol can cause plaque to build up inside arteries in the heart. Lifestyle changes can improve your blood pressure and cholesterol numbers. Medication may also be needed in some cases.
Body mass index (BMI)—a measurement of your weight in relation to your height—is a good indicator of body fat. Excess weight forces your heart to work harder. It may also raise your blood pressure and have negative effects on your cholesterol levels. To find out your BMI, look for “BMI Calculator” under “Health Tools” at StRoseReach.org.
- Pump it up – Like any muscle, your heart gets stronger with exercise. That helps it pump blood more efficiently. But David Navratil, MD, FACC, a physician board-certified in cardiovascular diseases and cardiac electrophysiology, indicates that the benefits don’t stop there. Regular exercise can help you manage your weight, lower your blood pressure, and improve your cholesterol.
Most people should aim for at least 150 minutes of moderate-intensity exercise weekly. That’s any activity that causes a slight increase in breathing and heart rate, like brisk walking. Choose activities you enjoy so you’ll be more apt to stick with them. And start slowly, especially if it’s been a while since you were active.
- Eat heart-smart – Your entire body, including your heart, is fueled by food. So quality matters. A heart-healthy diet contains lots of delicious options, such as:
- Fruits, vegetables, and whole grains.
- Fat-free or low-fat dairy products.
- Skinless poultry, lean meat, and fish—especially those containing omega-3 fatty acids, like salmon and trout.
- Nuts and legumes.
Also aim to eat fewer foods with sodium, added sugar, and refined grains. It’s best to limit saturated fat and trans fat, too.
- Clear the air – Smoking is a major risk factor for heart disease. And simply being around others’ smoke puts your heart at risk. Fareed Sheikh, DO, a cardiologist board-certified in cardiovascular disease, says, “Smoking is also the biggest risk factor for peripheral arterial and cerebral vascular diseases, which can lead to amputations and strokes.” Primary care doctors and specialists can help you quit.
Keep this in mind: Just a year after quitting, your excess risk of future heart disease is cut in half. Fifteen years after your last cigarette, it’s as if you never smoked at all.
- Seek sound sleep – Too little sleep has been linked to heart failure and heart attack in adults. Maintaining consistent sleep schedules, keeping your bedroom dark and quiet, and avoiding large meals and caffeine near bedtime may help you sleep better. If you have ongoing sleep problems, speak with your doctor.
- Ease stress – When you’re tense or anxious, your breathing, heart rate, and blood pressure increase. If stress becomes chronic, it can take a toll on your heart. Find healthy ways to manage stress. Even taking a few minutes to sit quietly and breathe deeply may help you feel calmer.
- Know the danger signs – If you think you’re having a heart attack, call 911. Quick treatment may save your life. According to Sanjay Malhotra, MD, FACC, board-certified in cardiology and interventional cardiology, signs and symptoms of a heart attack include:
- Chest pain, pressure, or discomfort.
- Pain, tingling, or discomfort in the arms, shoulder, back, neck, jaw, or stomach.
- Shortness of breath, nausea, sweating, or cold and clammy skin.
- Dizziness or lightheadedness.
Other possible signs and symptoms of heart problems you shouldn’t ignore are chest pain that worsens with physical activity and goes away with rest, swelling in your feet, legs, stomach, and veins in your neck, or a heartbeat that is too fast, too slow, or irregular.
If your primary care physician feels you should see a cardiologist, the St. Rose Dominican physician referral service can help. Call 702.616.4900.
Verna Akina lived with obstructive sleep apnea for more than 20 years. She had tried everything, including the use of a continuous positive airway pressure (CPAP) machine—a mask you wear while you sleep that forces air through the nose or mouth.
“I used to dread going to bed,” says Verna. “I got so sick of trying to make the CPAP work for me that I finally decided to stop using it and let ‘whatever happens happen.’”
So why does Verna now look forward to going to bed? She was one of the first recipients in southern Nevada to receive the Inspire Upper Airway Stimulation implant.
Like night and day
“Inspire therapy is designed specifically for those who can’t tolerate CPAPs,” says Frederick Goll, III, MD, board-certified otolaryngologist, who implanted Verna’s device. “It addresses the root of the problem by delivering mild stimulation to the muscles and soft tissues that relax and block the airway.”
The system is placed under the skin of the neck and chest through three small incisions during an outpatient procedure. It then syncs with breathing patterns. If needed, it delivers mild stimulation throughout the night to keep breathing passages open.
Verna’s thrilled with the results, saying that since her implant was activated in early October 2016, it’s been like night and day. “I use a remote control to turn the implant on when I go to bed, then turn it off when I wake up.” Now, she doesn’t nod off while reading, and she can drive without fear of falling asleep.
A danger zone
Obstructive sleep apnea is a sleep disorder that affects 15 million Americans and causes breathing to repeatedly stop and start while you sleep. Left untreated, obstructive sleep apnea can result in:
- Poor memory and concentration
- High risk for work or traffic accidents
- Higher risk for stroke or heart attack.
Know the signs of sleep apnea—and find relief
- Dry mouth or sore throat when you wake up.
- Headaches in the morning.
- Sleepiness or fatigue during the day.
- Snoring and restlessness during sleep.
- Waking up suddenly and feeling like you’re gasping or choking.
- Trouble concentrating, forgetfulness, depression, or irritability.
Benefits of Inspire Stimulation Therapy:
- Significant reduction in snoring and apnea episodes.
- Improvement in quality of life.
Find a St. Rose physician who can tell you if the Inspire Upper Airway Stimulation implant is right for you. Call 702.616.4900.
Dignity Health-St. Rose Dominican’s Siena Campus was named a 2016/2017 Consumer Choice Award by National Research Corporation. The annual award identifies hospitals across the United States that healthcare consumers choose as having the highest quality and image. The Siena facility is the only hospital in the Las Vegas market to receive this award.
Winners are determined by consumer perceptions on multiple quality and image ratings collected in the company’s Market Insights survey, the largest online consumer healthcare survey in the country. National Research surveys more than 300,000 households in the contiguous 48 states and the District of Columbia. Hospitals named by consumers are analyzed and ranked based on Core Based Statistical Areas defined by the U.S. Census Bureau, with Consumer Choice-winning facilities being ranked the highest.
“We applaud the efforts of our medical staff and employees,” said Brian Brannman, senior vice president of operations, Dignity Health Nevada. “They work in partnership with our patients, visitors and community, to consistently and constantly improve the safety and quality of the care we provide.”
This year marks the 21th anniversary of the Consumer Choice Award celebrating the power of a strong brand image in healthcare.
“For each of the past 21 years, winning hospitals have provided outstanding experiences that have transcended their four walls to build consumer preference, loyalty, and trust in their markets. We are honored to congratulate this year’s winners on a job well done,” said Brian Wynne, Vice President of Business Development at National Research.
A complete list of winners can be found at http://www.nationalresearch.com/ConsumerChoice.
We’re proud to announce that our Siena Campus has recently been recognized as one of the best regional hospitals by U.S. News & World Report. The Siena Campus received the Best Regional Hospitals ranking for 2016-17 for southern Nevada, the only hospital in the Las Vegas valley to receive the award. This is the first time Siena has received the award, which was based on receiving high-performing hospital designations for four indicators: COPD (Chronic Obstructive Pulmonary Disease), heart failure, hip replacement and knee replacement.
Other high-performing designations received by our facilities are:
- Rose de Lima Campus: COPD
- San Martin Campus: COPD and heart failure
The U.S. News Best Hospitals rankings, now in their 27th year, help guide patients to hospitals that deliver outstanding care across 25 specialties, procedures and conditions. The Best Hospitals methodologies include objective measures such as patient survival, the number of times a given procedure is performed, infection rates, adequacy of nurse staffing and more.
For 2016-17, 1,628 hospitals received a high performing rating in one or more specialties, procedures or conditions. In rankings by state and metro areas, such as Las Vegas, U.S. News also recognized hospitals that were high-performing across multiple areas of care with the Best Regional Hospitals designation. In 2016-17, 505 hospitals were recognized as Best Regional Hospitals.
“We applaud the efforts of our medical staff and employees,” said Brian Brannman, senior vice president of operations, Dignity Health Nevada. “They work in partnership with our patients, visitors and community, to consistently and constantly improve the safety and quality of the care we provide. St. Rose is proud of this recognition.”
“U.S. News evaluates nearly 5,000 hospitals nationwide,” said Ben Harder, chief of health analysis at U.S. News. “A hospital that emerged from our analysis as one of the best has much to be proud of.”
Best Hospitals was produced by U.S. News with RTI International, a leading research organization based in Research Triangle Park, N.C. The rankings were published in the U.S. News “Best Hospitals 2017” guidebook. For more information, visit Best Hospitals and use #BestHospitals on Facebook and Twitter.
Brilliant blue skies, a refreshing dip in the pool, and fresh-squeezed lemonade. These are images of summer at its best. Unfortunately, they’re not all the season has to offer. Summer can also present its hazards, making this a good time for a quick safety review from St. Rose Dominican experts.
Tips from an emergency room doctor – Lance Allgower, DO, Emergency Medicine Physician
Alcohol. Remember, it doesn’t mix with driving, boating, or swimming.
Bites and stings. To help keep bees and other stinging insects away, avoid wearing brightly colored clothing and don’t use perfume or scented soaps. Cover food and drinks at outdoor events. To protect yourself from mosquitoes, use an insect repellent containing DEET, especially at night. Follow the instructions on the label. If using an insect repellent on kids, keep in mind that it should only contain 30 percent DEET, and never use it on babies.
Dehydration. Stay hydrated by drinking plenty of fluid, and avoid caffeinated or alcoholic drinks that can act as diuretics.
Heat illness. For prevention, dress in lightweight clothes and do strenuous activities when it’s coolest (early morning and after sunset). Seek out air conditioning when you can. Consider postponing or canceling outdoor activities in extreme heat.
Life jackets. They are smart attire for all boaters, even those who know how to swim.
Swimming. Always swim with a buddy. Avoid swimming in canals or fast-moving water.
Tips from a nutrition expert – Sherry Poinier, Registered Dietitian
Grilling. Barbecue meat to an appropriate minimum internal temperature to kill bacteria (steak to 145 degrees; hamburger, 160 degrees; and chicken, 165 degrees).
Foodborne illness. Harmful bacteria can quickly multiply on food in summer’s heat. At picnics, keep foods you’d normally refrigerate on plenty of ice.
If possible, chill or freeze foods before packing them in a cooler. Be sure to pack cold and hot foods separately. And chill perishable food that’s been sitting out for more than one hour.
Tips from a pediatrician – Emily Peterson, DO, Dignity Health Medical Group
Water safety. Extra vigilance—it’s what’s required of adults when children are in or near water. Don’t take your eyes off them, even for a moment. Practice touch supervision with young kids—keep no more than an arm’s length away when they’re in the water.
Dehydration. It’s a particular concern for active kids. Make sure they drink between 5 and 9 ounces (about 10 to 20 gulps) of fluid every 20 minutes during vigorous activity.
Yard work. When mowing, keep children indoors to prevent injuries from flying debris. Never allow kids to ride as passengers on lawn mowers or garden tractors. Only kids 12 and older should use a walk-behind power mower or hand mower—for riding mowers, make that 16 or older.
Itchy skin. It’s a problem that can affect swimmers in parasite infested waters. Known as swimmer’s itch, it usually can be treated with corticosteroid cream, cool compresses, or anti-itch lotions.
Ticks. In some areas of southern Nevada, you may encounter ticks that can spread Lyme disease. If you find a tick on your body, remove it right away. Tweezers work best. You want to take care not to leave tick mouth parts in the skin.