Archive for January, 2017

Take 10: Short workouts can really work

January 27, 2017 Leave a comment

“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


Categories: Siena

7 ways to keep your heart going strong

January 19, 2017 Leave a comment

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

  • 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.

Categories: Siena

Ready to enjoy sweet slumber again?

Verna holds her remote control while Dr. Goll shows in Inspire implant.

Verna holds her remote control while Dr. Goll shows in Inspire implant.

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.

St. Rose Wins Consumer Choice Award for Fourth Year in A Row

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


%d bloggers like this: