1. health and fitness
2. disease
3. heart disease

Nonprofit Org.
U.S. Postage
PAID
700 S. Park St.,
Madison, WI 53715
Platteville, WI
Permit No. 7
2011
SPRING/
SUMMER
707 14th St., Baraboo, WI 53913
Learn How to
Save a Life
W
WHEN
BARBARA
W I T N E S S E D
her
father’s collapse two years ago, the only way she could help
was by calling 911. However, after a simple 15-minute training in compression-only CPR (COCPR), she realizes that her
newfound knowledge might have kept her father alive.
Barbara is among thousands of people who have been trained at
events sponsored by St. Mary’s Hospital and other community partners.
The free cardiopulmonary resuscitation (CPR) training is provided
throughout the community in hopes of increasing survival rates for
adults whose hearts suddenly stop beating.
Since COCPR has been used in Dane County, the survival rate
for adult cardiac arrest patients went from a discouraging 17 percent
to 38 percent—a doubling of success so far.
COCPR is easier to learn than traditional CPR, which requires
rescue breaths amid each cycle of compressions. Surveys show that
most people are not comfortable with giving breaths, especially to
strangers, and research shows that COCPR still yields the same lifesaving benefits.
Another Hands on Hearts community training event is
planned for Wednesday, May 11, at many locations in southern
Wisconsin. Details will soon be available on WISC-TV’s website,
www.Channel3000.com and www.stmarysmadison.com.
Tell Us What
You Think!
Please take our newsletter survey at
www.stmarysmadison.com/goldencare
3
BONE UP ON BONE HEALTH.
TAKE OUR OSTEOPOROSIS QUIZ
5
WILL STROKE STRIKE YOU?
A CHECKLIST OF RISKS
B R I E F LY
02
CHARITABLE BEQUESTS
Giving that lives on forever
A
gift to St. Mary’s Foundation or St. Clare
Health Care Foundation in your will helps
the mission to provide exceptional health care. It
can also reduce the taxes owed by your estate and
will benefit your heirs. Some options include:
■ Designating a gift in your will or living trust.
■ Naming the foundation as a beneficiary of your
retirement plan, life insurance or bank account.
Assets with a built-in tax liability (most IRA and
retirement accounts) are ideal for charitable gifts
made through your will. Giving tax-deferred assets
not only reduces the income tax liability to your
estate and beneficiaries, it also allows your entire gift
to benefit St. Mary’s or St. Clare Hospitals.
For more information:
Feeling faint?
Squeeze tight
you’re in good company.
One-third of adults in
the U.S. take naps. So
go ahead—take a
guilt-free nap. ■
Source: National Sleep
Foundation
Source: Circulation,
Vol. 106, No. 13
www.stclare.com/
foundation
Mary Brenholt:
608-229-8382
Keri Olson:
608-356-1449
The daily
snooze:
How to take
a good nap
T
he old view of
naps—that if you’re
older than 5, they’re a
sign of laziness—has
finally been, well, put to
rest. Research now
suggests that naps
restore alertness,
enhance performance,
and reduce mistakes
and accidents. In short,
napping is good for
you.
But not just any old
nap will do.To get the
most from your shuteye,
follow these tips:
■ Choose a restful
location. Make sure
it’s not too hot, too
cold or too noisy.
Dark rooms are best.
■ Limit your
downtime. Sleeping
longer than 30 minutes
can leave you feeling
groggy.
■ Don’t nap too late
in the day. It can make it
hard to fall asleep at
your regular bedtime.
If you choose to
snooze during the day,
What is so good about peanut butter?
A
dab of peanut
butter and a
few slices of apple:
It’s a classic comfort
combo that’s fast food
too.
Peanut butter is
high in calories, but it
can be part of a healthy
diet, according to the
American Dietetic
Association. It contains
monounsaturated fat,
the kind that lowers
bad cholesterol. It’s a
good source of protein
too: A tablespoon
provides the protein
equivalent of an ounce
of meat.
The decision of
chunky or smooth is
a matter of personal
taste, not nutrition.
But try to choose
types without added
salt or sugar.
Enjoy the nutty
nosh in small amounts—
with bananas, swirled
into oatmeal or spread
on whole-wheat
crackers. ■
I
f you’re feeling faint,
there may be a way to
keep from passing out.
Try tensing your arm,
leg, abdomen or buttock
muscles while also crossing
your legs.Then hold your
position for at least 30
seconds. Research shows
these simple steps may
prevent fainting among
people who are prone to
losing consciousness.
Even when your
actions don’t stop fainting
altogether, they may help
postpone it long enough
to get to a safe position.
This can give you a
greater sense of control
over your symptoms and
improve your quality of
life.
A number of things can
cause you to faint. Some
are serious; others aren’t.
It’s always wise to see
your doctor if you’ve
been fainting. ■
www.stmarysfoundation
.org/plannedgiving
GoldenCare Update
Osteoporosis
ANSWERS
Test Your
Knowledge
T
to find out how much you really know about osteoporosis—
a disease that severely weakens bones and affects some 10
million Americans.
T
F
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TRUE OR FALSE?
1.
2.
3.
4.
5.
If I had osteoporosis, I’d know it.
Men rarely get osteoporosis.
Smoking cigarettes increases osteoporosis risk.
The risk of osteoporosis increases with age.
Swimming is an ideal way to keep bones strong.
! False. You can lose bone strength for many years without
realizing it. Often the first sign of osteoporosis is a broken bone,
usually in the hip, spine or wrist. That’s why you should talk to your
doctor about having a bone density test, which can let you know if
you have osteoporosis or are at risk for it.
@ False. Although women are more prone to osteoporosis,
2 million men have it too.
# True. Smoking is bad for your bones as well as your lungs
and heart.
$ True. Getting older is a major risk factor for osteoporosis. In
fact, if you’re older than 50 and break a bone, it’s likely your fracture
is related to osteoporosis.
% False. Exercise that puts weight on your bones—such as walking or jogging—makes bones stronger, as does a diet rich in calcium
and vitamin D.
Source: National Institutes of Health
When Allergies
Trigger Asthma
A
Allergies can bring bigger
problems than sniffling and sneezing. If you have allergic asthma,
allergies can also trigger coughing, wheezing
and breathing troubles.
Allergic asthma is the most common
form of asthma, notes the American Academy of Allergy, Asthma and Immunology.
The symptoms are similar to those of other
types of asthma, but they are triggered by
allergens that you breathe in. These can
include mold, pollen, pet dander and dust
mites.
Breathing in such allergens starts an
allergic reaction. The body responds to the
allergens by releasing a substance called
immunoglobulin E (IgE).
IgE is normally in the body in small
amounts. The allergic response causes the
body to produce large amounts. This leads
to the airways constricting as the muscles
around them tighten. It also causes irritation
and swelling of the airways.
If you have allergic asthma, it is important to keep it under control. Know your
triggers and avoid them. And see your doctor regularly. He or she can help you make
an asthma treatment plan and may recommend medications to help keep the condition under control.
Asthma screening and treatment are available free to the uninsured
and underinsured through Dean & St. Mary’s Neighborhood Asthma Clinic.
It is open Tuesdays from 5 to 7 p.m. at 4633 Verona Road, Madison.
[ Page
3 ]
GoldenCare Update
CT Scans: Looking Inside
YEARS AGO, the first x-ray machines
When it’s time for the scan, you will be positioned on a movable
produced shadowy black-and-white pho- table. You may be given a mild sedative if, for example, you have
tos of structures inside your body. These difficulty lying down for any length of time.
pictures were useful, but far less helpful
During the scan, the table moves through a circular opening
than the images produced by today’s CT in the CT scanner. Inside, x-rays pass through your body from
(computed tomography) scanners.
several angles as the machine rotates around you. You may hear
Using x-rays, CT scanners generate slight clicking and whirring sounds as the scanner revolves. As
images of your bones, organs and mus- you move through the scanner, x-rays create cross-sectional images
cles that are clear and detailed, helping doctors diagnose and treat that look like slices of your body—the more slices, the more
conditions more effectively. A CT scan can, for example:
detail.
■ Detect internal bleeding and other
abnormal conditions.
of the body’s interior, helping
■ Find osteoporosis in bones.
■ Identify injuries caused by falls or other
doctors diagnose and treat many conditions. accidents.
■ Reveal possible problems in the brain, heart and blood vessels.
While you are being scanned, a technician will be able to see,
■ Locate tumors and aneurysms.
hear and speak with you.
Images produced this way are sent to a special computer, where
HOW IMAGES ARE MADE. CT scans are usually done on an
outpatient basis in the hospital. A scan can take up to an hour, the slices are assembled and shown on a monitor. The result is a
depending on the area x-rayed. All or parts of your body (your brain, detailed, multidimensional view of the body’s interior.
A radiologist will analyze the images and send a report to your
for example) may be scanned.
Before a scan begins, you may be given a contrast material that doctor, who will share the results with you.
highlights specific areas inside the body. Tell your doctor beforehand S OURCES : A MERICAN M EDICAL A SSOCIATION ; R ADIOLOGICAL S OCIETY OF
if you are—or might be—allergic to contrast dyes.
N ORTH A MERICA
Scans give detailed views
Few Risks,
Many Benefits
CT scans are generally painless, problems
are few and benefits exceed the risks.
Scans expose you to radiation, but
the benefits of an accurate diagnosis
outweigh the slightly increased risk for
cancer that radiation poses.
In rare cases, contrast material used
to enhance x-ray images may cause allergic
reactions ranging from mild to severe. If
you think you might have allergies to
contrast materials, let the radiologist
know beforehand. If you become lightheaded or have difficulty breathing after
receiving the contrast, tell the technician
or nurse immediately.
If you have any concerns about getting a CT scan, talk to your doctor.
S OURCES : N ATIONAL C ANCER I NSTITUTE ;
R ADIOLOGICAL S OCIETY OF N ORTH A MERICA
[ Page
4 ]
GoldenCare Update
Strok e
Check
Your Risk
A
A STROKE CAN HAPPEN TO ANYONE AT ANY AGE . But
certain things make having a stroke more likely.
By recognizing these risk factors and working with
your doctor to control the ones that you can, you reduce your
chances of having a stroke.
Take a minute and look over this checklist from the American
Stroke Association and the American College of Physicians.
Yes No
WHICH ONES APPLY TO YOU?
● ●
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● ●
Do you have high blood pressure?
● ●
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Do you smoke?
Do you have high cholesterol?
Do you have atrial fibrillation, a heart condition that
may contribute to the formation of dangerous blood
clots?
Do you have diabetes?
Learn more at
the “What’s New? Stroke”
Are you African American?
event on May 22. See the back page for details.
Are you overweight?
Do you walk or exercise fewer than three times a
week?
Do you often eat greasy, fried or salty foods?
BLOOD PRESSURE
Are you older than 50?
Do you know the risks of drinking alcohol?
Did your mother or father or a sister, brother or
grandparent have a stroke?
Did your father or brother have a heart attack before
age 55?
Did your mother or sister have a heart attack before
age 65?
Do you have carotid artery disease?
Have you had a stroke or transient ischemic attack
(TIA, or mini-stroke)?
Do you have a disease of the leg arteries?
Do you have a high red blood cell count?
Do you have sickle cell anemia?
Consider taking this checklist with you to your next doctor’s
appointment. You can discuss your answers, fill in any blank boxes
and learn more about how to better control your particular risks.
Often, changes in daily diet and exercise habits can make a big
difference.
Although no one’s risk is ever zero, you can improve the possibility of avoiding a stroke by controlling as many risk factors as
possible.
[ Page
Control Is Crucial
to Stroke Prevention
High blood pressure is the No. 1 risk factor for stroke, experts
say, and one that becomes more common as we age.
People older than 55 have a 90 percent chance of developing
high blood pressure sometime in their remaining lifetime,
according to the National Heart, Lung, and Blood Institute.
Those who are overweight, obese or have diabetes are also
at higher risk.
But there are things you can do to control high blood pressure and even prevent it. For example:
■ Eat healthy foods. Your diet should emphasize fruits, vegetables, and fat-free or low-fat dairy products and be low in salt,
saturated fat, trans fat and cholesterol.
■ Be physically active. Try to exercise every day for a total of
at least 30 minutes.
■ Lose weight if you need to, and maintain a healthy weight.
The right diet and exercise regimen will help.
■ Keep in touch with your doctor. Have your blood pressure
checked regularly. If your doctor orders medication, take it as
prescribed.
5 ]
GoldenCare Update
A n xiet y
Tame Your Worries
I
ILLNESS, MONEY PROBLEMS, FAMILY CONFLICT—
these sorts of troubles and the worries they cause
are the things that sleepless nights and distracted
days are made of.
But as unpleasant as worry can be, it’s also perfectly
natural. We all worry at one time or another. Worrying
You don’t have to let your worries run away with you.
is a normal response when we’re unsure about something
Here are some coping strategies from the American
or we find ourselves in an unpredictable situation.
Academy of Family Physicians that can help:
Still, worrying can get out of control. When it
■ Realize there are lots of things in life you can’t
becomes a nagging fact of life, draining days of hapcontrol, no matter how much you dwell on them.
piness and robbing nights of rest, it’s time to seek help.
■ Keep in mind that few worries actually come to pass. Even when bad
things do happen, it’s likely that worrying wouldn’t have prevented them.
WHY AM I ANXIOUS? Anxiety can be a sign of
■ Learn to accept worry, but don’t let it command your full attention.
depression or dementia or a side effect of medication. It
Consider setting aside specific 10- to 20-minute worry periods during the
can even be a symptom of heart disease, lung disease,
day. Save your worrying for those times.
thyroid problems or psychological illness.
■ Think about what helps you relax. It may be exercising, getting a masOther times, anxiety may stem from a clinical anxisage, listening to music, writing in a journal or taking a hot bath. These
ety disorder. For example:
steps may not eliminate your worry, but they can help you calm down.
■ General anxiety disorders cause people to worry exces■ Keep some perspective. Ask yourself: Will this even matter next week?
sively about lots of things. They may know they worry
too much but can’t control it. Symptoms include fatigue,
muscle tension, trembling and trouble concentrating.
■ Panic attacks are marked by sudden bouts of anxiety
that may seem to come out of the blue. Rapid heart rate, sweating,
dizziness and other symptoms leave some people feeling like they’re
going to lose control or die.
■ Phobias make people anxious in some circumstances, such as
when they’re around specific animals, like snakes or spiders, or when
they’re in tight spaces. Heights, public speaking or being out among
people also can cause anxiety for some.
WHAT CAN I DO? If you think you have an anxiety disorder,
talk to your doctor. Treatment may include behavioral therapy and
medication.
Behavioral therapy involves working with a counselor to learn
what’s causing your symptoms and to find ways to overcome them.
Soothing music, aromas, visual images
needs
and other relaxation
techniques may be
patients for studies of depression
used. There also are
a number of medicaand mental health. Visit dean.org
tions that can be
useful.
for information. What You Can Do
About Worrying
Dean Foundation
> Worried about an upcoming hospital visit? Take control
of the situation by reading the “Patient Instructions” page at
www.stmarysmadison.com and the “Patient/Visitor Info” page at
www.stclare.com.
You can help yourself relax by using
techniques such as listening to music.
[ Page
6 ]
GoldenCare Update
Time
to Get
Salt-Savvy
T
THE HUMAN BODY NEEDS a little sodium to help it work.
Among other things, sodium helps maintain the body’s
fluid balance.
But like so many things, a little sodium goes a long way. Too
much can lead to big problems.
In some people, salt can increase
blood pressure. High blood pressure, in turn, can lead to serious
eating at our presentation
problems, such as heart disease,
heart failure, stroke and kidney
on Aug. 30. See the back
disease.
That’s why it’s so important
page for details. to keep an eye on your salt (sodium chloride) intake. The U.S. Department of Agriculture recommends less than 2,300 milligrams of sodium a day. Many people
should limit that even more, to no more than
1,500 milligrams, including:
■ People 51 years and older.
rosemary, dry mustard, thyme, allspice or
■ Anyone who is African American.
bay as a seasoning for lean meats.
■ Anyone who has high blood pressure,
Looking to ditch the salt but afraid you’ll ■ Nutmeg, cinnamon, peppermint
diabetes or chronic kidney disease.
be stuck with bland, tasteless food? Never extract, almond extract or ginger on fruit.
Even if you’re not overusing the salt
fear: There are plenty of great flavors out ■ Parsley or basil added to salads.
shaker, you’re likely getting way too much
Onions and garlic are other pungent
there that won’t put your blood pressure
salt in your diet. According to the Centers
on high alert. So put down that salt shaker alternatives to salt and are wonderful addifor Disease Control and Prevention, most
tions to soups, meat dishes and salads.
and reach for these alternatives instead.
Americans get more than double the amount
Vinegars can complement a wide range
Herbs and spices
of sodium they need on a daily basis, averoffer a host of tasty of foods. Experiment with different varietaging 3,436 milligrams every day. About
options. Mix, match ies, such as balsamic, cider and flavored
75 percent of that comes from processed,
and tr y something vinegars.
packaged and restaurant foods.
Citrus juices can brighten up the flavor
new. You might like:
Cutting back on sodium can help you
■ Caraway, chives, of many dishes, including salads, fish and
avoid high blood pressure or can help lower
dill, onion powder or vegetables.
your blood pressure if it’s too high.
savory in soups.
Sources: American Dietetic Association;
Start by reading nutrition labels on the
■ Paprika, turmeric, American Heart Association
foods you buy. Try to stick with foods that
contain no more than 5 percent per serving
of the Daily Value for sodium.
You can also:
■ Eat a potassium-rich diet, including plenty of leafy, green veggies.
■ Eat more fresh fruits and vegetables, which are naturally low Potassium helps counter sodium’s negative effects.
in sodium.
■ Look for no- or low-salt varieties of the foods you buy.
To learn more, visit www.stmarysmadison.com or
■ Drain and rinse canned foods to get rid of some of the extra salt. www.stclare.com and select “Health Info,” then click on “Nutrition.”
Learn about healthy
Salt Swaps
>
[ Page
7 ]
EVENTS
Calendar
St. Mary’s and St. Clare are sponsors of, or participants in, the following events.
Additional events may be found at St. Mary’s GoldenCare website at www.stmarysmadison.com/goldencare.
Living Well
With Chronic Illness
Five Key Strategies to
Help End the Food Fight!
Thursday, June 16, 11 a.m.
St. Clare Hospital,
“Hands on Hearts,”
Community COCPR
Education
Wednesday, May 11
Free compression-only CPR lessons
at many times and locations in
Madison and elsewhere in southern
Wisconsin. Watch for more details at
2 South, Room D
Tuesday, Aug. 30, 10:30 a.m.
Free presentation by Mike
St. Clare Hospital, Ho-Chunk Room
Lew and Mary Jane Percy
Free presentation about
from the Aging Disability
weight loss for all
Resource Center.
ages by Tut Gram-
Refreshments will be
served. To register, call
608-356-1407.
ling, director of
Camp Endeavor.
Refreshments
www.stmarysmadison.com and on WISC-
will be served.
TV3’s website, Channel3000.com.
To register, call
608-356-1407.
We All Forget: Is It
Normal Aging or Should
I Be Concerned?
Thursday, May 19, 10:30 a.m.
St. Clare Hospital, Ringling Room
Free presentation by Carol Olson from
the Alzheimer’s & Dementia Alliance
of Wisconsin. Refreshments will be
served. To register, call 608-356-1407.
What’s New? Stroke
Sunday, May 22, 1:30 p.m.
St. Mary’s Hospital Conference
Center
Dean neurologist Steve Block, MD, will
discuss the warning signs and effects of
stroke. Refreshments will be served.
To register, call 608-250-1119.
St. Mary’s Grandparents
Appreciation Day
Sunday, July 10
Warner Park, Madison
your grandchildren and get your photos
Preventing Falls
Among Seniors
‘Stepping On’ Falls
Prevention Classes
taken at home plate. This is just one of
Tuesday, July 26, 10:30 a.m.
St. Mary’s Hospital,
several baseball game events sponsored
St. Clare Hospital,
Center for Wellness
by St. Mary’s Hospital. Watch your mail
2 South, Room D
$25 with GoldenCare
for more details or get more informa-
Free presentation by Yenti Eilertson, a
membership
tion online at www.stmarysmadison.com/
St. Clare Hospital physical therapist.
An ongoing series of seven-week
goldencare and www.mallardsbaseball.com.
Refreshments will be served.
classes taught by various experts.
To register, call 608-356-1407.
For more information, call
Enjoy a pregame catch on the field with
608-258-6645.
GOLDENCARE UPDATE is published three times a year for all St. Mary’s and St. Clare GoldenCare
members. Please direct correspondence and address corrections to:
N E W M E M B E R S AG E 6 0 +
A LWAY S W E L C O M E !
M E M B E R S O F S S M H E A LT H C A R E
To apply for free membership,
contact your nearest GoldenCare office.
■ GoldenCare, St. Mary’s Hospital,
700 S. Park St., Madison, WI 53715,
telephone 608-258-5995 or 800-505-5995,
web address: www.stmarysmadison.com
Coordinator: Janet Adams
Advisor: Julie Meyer
■ GoldenCare, St. Clare Hospital & Health
Services, 707 14th St., Baraboo, WI 53913,
telephone 608-356-1407,
web address: www.stclare.com
Advisor: Deedee Heath
Also look for St. Mary’s Goldencare on Facebook and Twitter: /stmarysmadison
Information in GOLDENCARE UPDATE comes from a wide range of medical experts. Models may
be used in photos and illustrations. If you have concerns or questions about specific content that may
affect your health, contact your health care provider. Copyright © 2011 Coffey Communications, Inc. AWT26560h