Orlando Health Orlando Regional Medical Center Newsletter (Spring 2021)

SPRING 2021

ORLANDO

Dieting: That Thing We Do

Many Americans think dieting is simply cutting back on portion Weight Loss Strategies
sizes or avoiding certain foods until the weight comes off. But
that’s part of the problem: Starting a diet usually means you will Find your motivation: Weight loss is most
eventually stop. To be successful, you need to change the way you successful when motivated by health rather
eat forever by finding a variety of acceptable tweaks that work for than physical appearance.
you, says Lisa Cooper, a registered dietitian at Orlando Health. Don’t be a dieter: Make lifelong changes
you enjoy.
While you are focusing on this new strategy, you may find that your body is fighting to regain the Have reasonable goals: Set realistic, time-
weight you are striving to lose. You also will need to work to understand internal and external limited, attainable weight and behavior goals.
cues, such as hormonal signals and the “liking” and “reward” systems (eating dessert when Be patient and consistent: Surround
already full, for example). yourself with supportive friends and family.
Permanent lifestyle modifications, such as consistently lowering calories, tracking what you eat, And never give up!
weekly weighing and daily exercise, will help you maintain your lower weight.
ChooseOrlandoHealth.com
Be a Turtle

Most weight-loss goals involve shedding a lot of pounds as fast as
possible. The problem is these ambitious plans can be easily derailed
by holidays, vacations or other disruptions in your routine.
You’ll have more success if you set smaller goals and lose weight
gradually. Even a modest weight loss of 3 percent to 5 percent
provides measurable health improvements, including lower cholesterol
and blood sugar.

Get Off the Couch –
Your Spine Will Thank You

The pandemic has forced Don’t work from the couch. At first, you Find a workspace to call your own.
millions of workers to may find the sofa to be a perfect substitute Avoid sharing your work area with kids or
set up shop at home. But for your old office desk. But over time, your partner so you don’t have to constantly
days, weeks and months you’re likely to experience numbness and readjust the seat and computer screen.
of sitting at your kitchen muscle aches from having your legs and
table or on the sofa can body stretched vertically for hours. Check your height. Your elbows should
take a toll on your body — align with the table/desk height to prevent
particularly your back. Sit up straight. When looking straight carpal tunnel stress.
ahead, your eyes should be level with your
To create a body-friendly workstation, computer browser’s address bar. Both feet Eat well and stay hydrated. Instead
Dr. Michael Silverstein of Orlando Health should be flat on the floor (or footrest) with of working straight through the day, allow
Jewett Orthopedic Institute recommends your shoulders rolled back for good posture. yourself some “me time.” Plan lunch breaks
that you: with firm boundaries away from your desk.
Use an adjustable office chair. If getting
an office chair isn’t an option, try placing a “20/20/20” breaks. For every 20 minutes
firm cushion or tightly folded towel under spent looking at a screen, spend 20 seconds
your backside to lift your hips. looking at something else 20 feet away. This
reduces eye strain.

Here’s When to Treat Cuts and Scrapes at Home

Cuts don’t always require a trip to the doctor. Generally, if a wound You also should see a doctor if you
is clean, not too large or deep and without significant bruising or haven’t had a tetanus shot in 10 years
bleeding, it can be treated safely at home. and the wound was caused by a rusty or
dirty object.
Consider these questions after an injury, says Dr. Keron Ferguson,
a wound-care specialist at Orlando Health: Treating Minor Wounds and Cuts

• Is the wound deep with wide open or ragged edges? 1 Clean the injury with lukewarm
water and mild soap.
• Is it bleeding in spurts, or is blood soaking through the
bandage? 2 Apply pressure with a clean cloth or
gauze until bleeding stops.
• Are there red streaks on your skin near the injury?
3 Use petroleum jelly to speed healing.
• Does the area around the wound feel numb? 4 Cover the wound with a sterile

• Is it leaking grayish fluid? bandage. Change it daily and keep
the wound covered until it heals.
• Have you developed a temperature over 101F?
If you don’t see improvement in about a
If you answer yes to any of these questions, seek medical care. week, see a doctor.

2 Orlando Health Orlando Regional Medical Center | Orlando Community Newsletter

Reducing Your 10
Breast Cancer Risk
Ways
Like the majority of cancers, breast cancer is more to Keep
likely to affect those who are overweight, consume an Your Family
unhealthy diet, drink too much alcohol and don’t get
enough exercise. But several risk factors are unique to Active
breast cancer and increase the likelihood of developing
this deadly disease, says Dr. Nikita C. Shah, a medical Children ages 6 to 17 should do an hour
oncologist at Orlando Health Cancer Institute. or more of moderate to vigorous physical
activity every day, according to the Centers
While there are many types of breast cancer, about 70 percent of them are for Disease Control and Prevention. If
sensitive to the hormones estrogen and progesterone. Cells from these types of children aren’t getting enough movement,
cancers bind to estrogen/progesterone, promoting their growth and opportunity parents probably aren’t either, says Dr. Stuart
to spread. Factors that influence estrogen production include: Janousky, a pediatrician with Orlando Health
Physician Associates.
• Weight and activity levels. Because estrogen is produced in fat cells as
well as in your ovaries, maintaining a healthy lifestyle is important. As a family, aim to do something physical three to
four times a week for at least a half-hour, with a
• Menstrual cycles. An early start to menses or late onset of menopause can variety of activities.
increase your body’s exposure to estrogen.
1 Go for a family walk, bike ride or roller skate.
• Hormone replacement therapy and birth control pills. Some can
increase your breast cancer risk. Discuss alternatives with your doctor. 2 Play in the yard, doing sprints or climbing trees.
3 Put up a basketball hoop in the driveway.
Breast cancer is the second-leading cause of cancer deaths for women. Here are
more ways you can decrease your risks. 4 Use stationary bikes and treadmills
in poor weather.
Your Family Medical History
5 Do a home improvement project together:
Women who have family members At the Orlando Health Women’s Paint a bedroom wall, repurpose old
with breast, ovarian, fallopian Pavilion – Winter Park, caring for furniture or plant a garden.
tube or peritoneal cancer should women is our focus. Specialists
be screened for the BRCA gene, in breast care, aesthetic and 6 Join a local community swimming
according to the U.S. Preventive reconstructive surgery, endocrinology, pool and plan visits for times when
Services Task Force. A DNA test bone health, cardiology and the pool is not crowded.
using a blood or saliva sample can behavioral health have offices in the
give you an answer within weeks. women’s pavilion. 7 Set up a scavenger hunt in the yard or on

Be Proactive a park trail, spotting and gathering leaves,
stones and wildflowers. Remember, parents can —
Perform routine self- and should —participate!
exams and have regular
mammograms, which are 8 Build an obstacle course in the yard or sidewalk
recommended for all women using common household items.
beginning at age 40. 9 Play classic sidewalk games, such as skipping rope

Eat more foods, such as salmon, eggs and fortified cereals that are rich in or hopscotch.
vitamin D. Studies have shown that getting enough vitamin D3 can reduce
your risk of breast cancers. 10 Find a safe part of the neighborhood where
kids might kick a soccer ball, play catch or
toss a football.

3Orlando Health Orlando Regional Medical Center | Orlando Community Newsletter

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is revolutionizing heart and vascular care in Central Florida —
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