Shutterstock1 / 8 Five-Minute Breakfast Ideas From the Pros
How many times have you heard that breakfast is the most important meal of the day? Countless studies have shown that adults don't perform as well at work when they're not properly fueled and the same goes for kids who go to school hungry. Yet, the excuses people make for not eating this first meal of the day are endless, one of the most common being not having enough time. To help you whip up breakfast in a flash, while also assuring you get the biggest nutritional boost for your efforts, here’s some sage advice from nutrition experts on how they start their day when they’re pressed for time. These five-minute meals prove that adding a nourishing breakfast to your daily routine doesn’t have to be stressful or time-consuming — no more excuses!
Monday, June 22, 2015
3 Cancer Screenings Every Adult Should Get
By Ranit Mishori, MD, Special to Everyday Health
Cancer, in its various forms, is scary. Though the medical world has come a long way in diagnosing and treating many forms of the disease, cancer remains something everyone wants to prevent — or if that’s not possible, find early and treat quickly.
What we all want is an early warning system — some sort of test that definitively reveals cancer’s presence. In fact, there are several tests, including mammograms, colonoscopies, and Pap smears, that can give that early warning: finding cancer before it can cause symptoms or, worse, before it spreads and cannot be contained, possibly leading to death.
However, new data from the Centers for Disease Control and Prevention (CDC) reveal that many adults in the United States are not getting the recommended screening tests for breast, colorectal, and cervical cancers. The analysis found that:
- One in five women ages 21 to 65 reported not being up-to-date with cervical cancer screening.
- Nearly one in four women ages 50 to 74 say they are missing out on recommended mammograms, which can detect breast cancer.
- Two in five adults ages 50 to 75 reported not following clinical recommendations for colorectal cancer screening.
Cancer Screening Caveats
While the screening tests for breast, colorectal, and cervical cancers can and do help catch many cancers early, it’s important to know that none of them is 100 percent reliable.
All have the possibility of missing an existing cancer (a “false negative”) or detecting something that turns out to not to be cancer (a “false positive”).
Either of these erroneous results can be harmful:
- False positives can cause anxiety and lead to unnecessary procedures such as biopsies, which can cause bleeding, infection, and pain.
- False negatives can cause delays in treatment, possibly allowing cancer to spread before it is detected.
Screening tests may also be read or interpreted incorrectly, or their accuracy may be compromised by quirks in the technology or the machines used to conduct them.
Personal anatomical and physiological differences (how dense a woman’s breasts are, for example) may also affect the accuracy of screening test results.
The Cancer Screenings You Should Get
Doctors, scientists, biostatisticians, and epidemiologists have been working together to determine which cancer screening tests have the best chances of identifying true disease, so that measures can be taken to treat cancer before it spreads and causes much harm.
One such group is the U.S. Preventive Services Task Force (USPSTF), an independent body that thoroughly and systematically examines the medical evidence and periodically produces screening recommendations to help clinicians determine which screening tests to perform, when, to whom, and how frequently.
If you are an adult with an average risk for cancer (there are no particular factors that may make you more likely to have cancer, such as a family history), here are some cancer screening tests all professional societies agree you should consider and discuss with your doctor, because evidence exists that they can save lives:
Benefits of Cancer Screening Tests
While cancer screening tests don’t prevent cancer, they can lower the number of deaths from cancer by catching it early so that treatment can start early.
Colorectal cancer. According to the American Cancer Society (ACS), colorectal cancer is the second-leading cause of cancer-related deaths in the United States for men and women combined. For 2015, the ACS predicted the toll of colorectal cancer to be:
- 93,090 new cases of colon cancer
- 39,610 new cases of rectal cancer
- 49,700 deaths from colorectal cancer
Breast cancer. Breast cancer is the most common cancer among women in the United States and the second leading cause of cancer-related death among U.S. women, says the ACS. The predicted 2015 toll:
- 231,840 new cases
- 40,290 deaths
Cervical cancer. Rates of cervical cancer, a cancer that affects only women, have decreased dramatically in recent decades with the introduction of the Pap smear. Nonetheless, the ACS estimates the toll of cervical cancer in 2015 will be:
- 12,900 new cases
- 4,100 deaths
Cancer Tests Not Ready for Prime Time
While it’s important to be screened for breast, colon, and cervical cancer as recommended, not all cancer screening tests are worth having.
The following cancer screening tests, for example, are considered very inaccurate, and many experts agree that the potential harms of screening often outweigh the benefits:
Prostate cancer. A blood test called the prostate-specific antigen (PSA) test is sometimes used to screen for prostate cancer in men. However, the USPSTF gives it a grade of D (not recommended). Nonetheless, despite the overwhelming evidence that suggests significant potential harms and only very small potential benefits, some physicians, professional organizations, and individuals are still in favor of doing PSA tests. Before you have a PSA, ask your doctor about the pros and cons.
Bladder cancer. Testing urine to detect signs of bladder cancer was once the norm. Recent systematic studies, however, have shown little to no benefit of screening for this form of cancer, and screening is currently not recommended by the USPSTF.
Ovarian cancer. Many women are understandably worried about one of the deadliest forms of cancer, ovarian cancer. It is often discovered late, after it has spread to nearby organs or beyond. Unfortunately, there are currently no accurate screening tests that can detect it early. Physicians and scientists almost universally agree that the options previously tried (pelvic ultrasound and a blood test to measure levels of a tumor marker called CA-125) are ineffective for early detection of ovarian cancer and should be avoided. The USPSTF gives it a grade of D (not recommended).
Cancer Prevention That Works
Researchers are constantly gaining new insights about cancer screening, and they continue to look for more reliable and precise methods and technologies to detect cancer early enough so that it can make a difference in people’s lives.
Until better screening tests become available, remember that no cancer screening test is perfect. Ask your doctor about the potential benefits as well as potential harms of any screening test, even those that are universally recommended.
Meanwhile, there’s a lot you can do to prevent cancer:
- Don’t smoke.
- Exercise regularly.
- Follow a healthy diet and don’t overeat.
- Drink alcohol in moderation.
- Limit your sun exposure and don’t use tanning beds.
And try to avoid or limit your exposure to such environmental cancer-causing substances as:
- Radon, a naturally-occurring, radioactive gas that can build up in confined spaces such as houses, particularly in the basement and first floor. Inexpensive radon test kits are available, and a variety of techniques can be used to reduce radon levels in a house or other building.
- Asbestos, a group of minerals used for many years in construction products and still present in many buildings. Removal or major repairs of asbestos-containing materials should be done by an accredited asbestos professional.
Sunday, June 21, 2015
10 Easy Ways to Improve Your Relationship With Your Doctor
People who have better relationships with their doctors tend to have better health outcomes. Here’s how you can improve your relationship with yours.
Ask your doctor how electronic health records could help you monitor your health.
Don't Miss This
Thursday, April 10, 2014
If you become sick in the middle of the night, you might wake up your spouse, or even let work know you won't be coming in the next day. But some people — at least, those with particularly good relationships with their doctors — might send a quick email over to their physician to let them know what's going on. This sort of interaction may be part of the reason why patients who have good relationships with their doctors tend to have better health outcomes, as a new study found.
Logically this makes sense, as people who get along with their doctors are more likely to go and see them, be honest with them, and listen to their advice. The research, conducted by doctors at Massachusetts General Hospital and published in PLOS One, analyzed 13 randomized control trials, in which doctors underwent training to improve how they interacted with patients. If the doctor-patient relationship improved, the patient's health also improved, for example, by increased weight loss or lower blood pressure. In fact, the researchers said the overall improvement seen across the 13 studies was equivalent to to the added boost that taking aspirin daily has on your risk of having a heart attack.
“Although the effect was small, it’s not smaller than other interventions [like taking aspirin] that are widely prescribed,” said study author Helen Riess, MD, director of the empathy and relational science program at Mass General.
That a good doctor-patient relationship can improve health outcomes has been shown before, for example in a study that showed diabetic patients are more successful at monitoring their blood sugar when their doctor is more empathetic, said Rodney Tucker, MD, chief experience officer for the University of Alabama at Birmingham Health System who was not involved in the study. Tucker said the finding is "common sense."
RELATED: Why Having a Primary Care Doctor Matters
While Dr. Riess and her colleagues are working on ways to effectively train doctors to have better relationships with patients, remember that it’s a two-way street.
10 ways improve your relationship with your doctor:
1. Prepare for your appointment. It’s more than just getting to the office on time. You should also bring all of your current medications (over-the-counter or prescription) to your appointment, along with notes about key facts like whether you've gotten a flu shot at a health clinic, Dr. Tucker said. Write down any recent health problems or concerns that you have beforehand, so you make sure to bring them up.
2. Prioritize your problems. It’s true that doctors tend to be pressed for time, but that doesn’t mean you should modify your needs to fit within a 30-minute window, said James Tulsky, MD, chief of palliative care at Duke University School of Medicine. Make a list of the things you want to address, and let your doctor know how many things are on it at the start of an appointment, Riess suggested. Ask how many items on your list your doctor can get to today, and if they’re not all addressed, talk about making another appointment, she said.
3. Don’t just share the chief complaint, share the chief concern. It may seem more natural to simply tell your doctor about a specific problem you’re having — pain in your knee, for example. But it’s equally important to share what your main concerns about it are, Riess said. Your concern might be about whether you need to have surgery for your knee, because surgery worries you, or because you’ll need someone to watch your kids. If you don’t share your concerns, your doctor can’t respond to them, and remember — doctors are trained to address your concerns, too.
4. Make sure you leave with the information you need. It can be hard to speak up in a doctor’s appointment to say that you don’t understand how to take a medication or what you need to do to follow up. “It feels like you’re interrupting,” Tulsky said. But when you leave the office, you become responsible for your care, so you need to make sure all of your questions, including emotional concerns, are met. Tulsky also noted that research shows that doctors respond more strongly if a patient brings up a question twice.
5. Record your visit, or bring someone to take notes. There’s often a lot of information to absorb during a doctor’s appointment, particularly if you’re facing a major, frightening health challenge. You may be distracted by trying to take in a diagnosis, so it can be helpful to bring along a spouse, friend, or family member to take notes and ask questions, said David Longworth, MD, the chairman of the Cleveland Clinic’s Medicine Institute. Alternatively, you could record your visit so you can refer to the information later, Tulsky said — just make sure you ask your physician if that’s all right.
6. Ask how to reach your doctor after hours. Every doctor will have a different preference, and some offices have systems set up, so it’s important to ask your doctor how you should be in touch in the event of a medical problem that happens outside of regular hours. If you know the system for getting in touch in advance, that’s one less thing to worry about when you’re actually facing a medical crisis.
7. Learn how to use electronic health records. EHRs shouldn't just be for doctors — the new electronic health records should be making it easier for you to manage your care, too. Find out if your doctor’s office is using EHRs, and figure out how you can use the access portal, too. Signing up to use EHRs allows you more access to your records and educational material, Tucker noted, and provides you with a secure system for emailing your doctor, Tulsky said.
8. Tell them if you’ve gone to another doctor. Whether it’s a specialist, an emergency care situation, or an appointment you had to schedule on a day that your doctor was out, it’s important to make sure your main doc is in the loop about the other medical care you’ve received. EHRs make it easy to share information if the doctors are in the same system, but always make sure to ask that a record of the visit be sent to your primary care doctor. Carrying your doctor’s card, with the relevant contact information, will make doing this a breeze, Tucker advised.
9. If your doctor isn't meeting your needs, bring it up. It can be hard to tell your doctor that there are certain parts of your care that you think are lacking, but all four physicians said it’s important that you do so. “Sometimes they just need to be told ‘this isn’t working,’ and they will try very hard to fix it,” Tulsky said.
10. Find another doctor. If you’ve brought up the problems you’re having with your doctor and nothing seems to have changed, you should feel free to find a new one. “This is all about having confidence and trust in someone that you’re entrusting your life to,” said Dr. Longworth. If you have any doubts about your doctor’s clinical competence, or you just don’t feel like you have a good relationship, look elsewhere, Longworth said.
4 Things You Can Do This Week to Be a Happier Person
Gabrielle Bernstein shares her tips on how to meditate your way to happiness daily.
Create a positive, uplifting playlist to help boost your mood and brighten your spirit.
There’s more to leading a healthy lifestyle than following an eating and exercise plan. Finding happiness in your everyday life can also make a positive impact on your overall health. According to a study in the Proceedings of the National Academy of Sciences, happiness has a positive effect in lowering cortisol levels, the stress hormone that is related to health conditions like type 2 diabetes, hypertension, and autoimmune diseases. But if you aren’t feeling that happy on a daily basis, what can be done to change that?
RELATED: Laugh Your Way to Good Health
Gabrielle Bernstein, New York Times best-selling author of May Cause Miracles, believes personal happiness — or as she refers to it, “miracles” — can be achieved through meditation. In her newest New York Times best-seller, Miracles Now, she writes that meditation helps “because it gives you time to reflect, bring inner peace, and make a true assessment of where you are in your life and where you can go.” Indeed, a study from JAMA Internal Medicine shows that meditation can help reduce stress and ease symptoms of anxiety and depression, which are related to myriad health conditions. Want to give meditation a try? Here are Bernstein’s tips for how to meditate your way to finding happiness daily, ultimately improving the quality of your life — and your health.
1. Make your first thought of the day a happy one.“When we look at ourselves in the mirror every morning and think of all the things we want to change, that’s a choice we make,” says Bernstein. “Make the commitment to think differently about yourself and make happiness the first thing of the day.” She recommends listening to music to begin your morning instead of watching TV. Create a positive, uplifting playlist to help boost your mood and brighten your spirit. If you have a few minutes, sit still and meditate while listening to a song or two.
2. Snap out of a negative mindset. Plagued by undesirable or destructive thoughts about yourself or others? Bernstein recommends employing her “Snap Out of It” meditation technique, in which you wear a rubber band on your wrist, and whenever you start to think negative thoughts about yourself or towards another person, flick the rubber band against your arm. This will literally help you “snap” out of the negative thoughts.
RELATED: 5 Steps to Finding Calm
3. Unleash your inner child. Whenever you feel stressed about your responsibilities and commitments, unplug from the world, shut off your computer and phone, and tap into your inner child. When we become more childlike, we grow our capacity for curiosity and creativity. Bernstein recommends taking a dream break during the day, in which you sit alone and spend five to 10 minutes thinking your way into a cool experience you’d always hoped to have. “Open up to silliness and having more fun. That childlike energy brings us a much more positive perspective and releases tension,” Bernstein says.
4. Sleep to restore your mind. Sleep is essential to optimal health, but people often forget that it is also a spiritual practice that benefits us mentally and emotionally. Lacking essential shut-eye is another way we block happiness from our lives. To help you get a restful night of sleep, Bernstein recommends using this simple Kundalini breathing technique: Sit up straight on your bed and breathe in using a U breath (Pucker your mouth as if you were holding a quarter between your lips.). Breathe in and exhale through your nose. Continue this cycle of breath for one minute.
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