Bayfront Health - Choose Health SUMMER 2021

SUMMER 2021

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Lifestyle Choices that
Make Your Heart Stronger
How To Tell if Your
Heart Rate Is Normal
Train Like an Athlete
To Boost Heart Health

BayfrontStPete.com/ChooseHealth

GTHRREEAET TEAMS. SUMMER 2021
OPANRETHNEEARLSTHHIPY.
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As the official healthcare
partner of the Tampa Bay Rays Lifestyle Choices that
and the Tampa Bay Rowdies, Make Your Heart Stronger
Bayfront Health St. Petersburg How To Tell if Your
is proud to provide care to Heart Rate Is Normal
the fans and our community. Train Like an Athlete
Trust the care that’s been there To Boost Heart Health
like a friend, year after year.
BayfrontStPete.com/ChooseHealth
BayfrontStPete.com
David Strong
OFFICIAL HEALTHCARE PARTNER President & CEO
Orlando Health
John Moore
President
Bayfront Health St. Petersburg
Andrew J. Snyder
Senior Vice President
Marketing & Communications

CHOOSE HEALTH CONTRIBUTORS
Jeanne Adam
Shari Anthony, MD
Tim Barker
Bari Becker
Beth Benson, MD
Coleen Taylor Blizzard
Felicia Cavuoto
Lisa Cianci
Kim Couch
William Degan, MD
Trina Espinola, MD
Marilyn Fudge, MD
Reid Graves, MD
Kathy Halley
Ravi Korabathina, MD
Rod James
Craig Levoy, MD
Michael A. Malone, DO
Kim Marcum
Jennifer Marshall, Registered Dietitian
Daniel Masvidal, MD
Lisa Nickchen
Jorge Rodriguez, MD
Steven Seltzer, DO
Justin Thompson, MD
Dan Tracy
Angela Turner, DO
Julie Vargo
Daniel Wine
Israel Wojnowich, MD
Katherine Wojnowich, MD

Proud recipient
of the APEX 2020
Award of Excellence,
recognizing excellence

in publishing

©2021 Bayfront Health St. Petersburg

WELCOME

Welcome to the summer
edition of Bayfront Health
St. Petersburg Choose Health
magazine. In this issue,
Our Guide to a Healthy
Heart brings together
tips on lifestyle choices,
healthy eating and effective
workouts to keep your heart
in tip-top shape.

Plus, we’ve included spotlight articles
and a patient journey that will leave
you feeling informed and inspired in
guiding your health.

INSIDE THIS ISSUE

Take a Breath and There’s More to Dementia
Meditate To Relieve Stress than Forgetfulness

4–5 16 – 17

Annual Physicals Can Your Guide to a
Keep You Out of the ER Healthy Heart

6–7 19 – 27

Busting 5 Myths Why You Don’t Need To
of a Diabetes Diet Be Afraid of a Rectal Exam

10 – 11 28 – 29

Home vs. Gym Workouts: Household Chores Pose
Which Is Better? Everyday Injury Risks

14 – 15 32 – 33

3ChooseHealth BayfrontStPete.com/ChooseHealth

SPOTLIGHT

Take a Breath and Meditate
To Relieve Stress

By Lisa Cianci, Editorial Contributor Many Americans also are turning to
meditation to handle stress. In fact,
It takes practice to meditation apps reported a spike in usage
learn how to meditate,
but it’s worth it. in 2020, with Headspace seeing a 20
Meditation can ease percent increase and Calm seeing its
depression, lower daily downloads double.
your blood pressure
and even reverse Meditation is the practice of
some chronic focusing attention to calm your
illnesses. nervous system. Think of it
as restful awareness — you’re
relaxed but alert as you train
your mind to focus on one
thing. When the mind settles
down, it literally changes
brain wave patterns and
opens the pathway for the
mind, body and spiritual
connection, says Dr. Israel

Wojnowich, a family practice
physician with Bayfront Health
St. Petersburg Medical Group
Wellness Clinic.

4ChooseHealth BayfrontStPete.com/ChooseHealth

Meditation Myths Improve Your Health

Think you can’t meditate because it’s too hard or your mind By taking a moment to forget about your daily needs, wants and
wanders? Think again. urgent matters, you allow the mind to focus on the present and enter
a state of relaxation, thus reducing stress, Dr. Wojnowich says.
Meditation might not be our default mode because we’re always
thinking about what’s next or what decision we need to make. But it When people routinely meditate, it can help reverse some chronic
provides the brain with a much-needed mental pause. It’s a tool that’s illnesses, lowering blood pressure by an average of five points. One
accessible to everyone. Plus, it’s free and has zero negative side effects. study found that in depressed patients, meditation was about as
effective as taking an antidepressant.
And don’t worry, it’s perfectly normal for your mind to wander
during meditation. It happens to everyone. While you might not see a reversal in diabetes, meditation can help
improve symptoms. Studies have shown that diabetes patients who
“Meditation doesn’t mean your thoughts will stop,” Dr. Wojnowich meditate have better glycemic control. If you can better control
says. “You’re just trying to interrupt them, which helps your mind diabetes, you can reduce the risk of heart disease.
settle down.”
How To Meditate
Stress and Its Effect on the Body
Consistent practice is the best way to benefit from meditation, just
When you don’t consistently take time to quiet your mind, stress can like building muscle with regular exercise. Try these tips to jumpstart
accumulate. Stress might seem invisible, but you can certainly feel its your meditation practice:
mental and physical effects.
Make time in your schedule. Creating a new habit takes time, but
Short-term effects include: it’s a matter of reprioritizing. Instead of watching TV for 30 minutes,
• Elevated heart rate set aside a few minutes for meditation. Recognize that it’s critical to
• Muscle tension give your mind and body a break.
• Increased breathing
• Spikes in blood pressure Remove distractions. Turn off your phone and put a do-not-
• Boosts in cortisol levels, the body’s stress hormone disturb sign on your door if you need to. Your meditation should be
uninterrupted.
Long-term effects include:
• High blood pressure Focus to settle your mind. Concentrate on one word or image, or
• Obesity on your breathing, to help relax and stay in the present moment.
• Diabetes
• Impaired immune function Take baby steps. Start slowly with 10- to 15-minute sessions. Then
• Decreased brain health increase your practice as your schedule allows and your meditation
• Decreased heart health skills sharpen.

Chronic stress can contribute to anxiety, depression, headaches, Do what works best for you. Some people like guided
heart disease, insomnia and even death. meditations, while others weave in prayers or mantras. Some practice
in the morning, while others incorporate it into their workday. Try
different techniques and styles to fit your needs.

Discover other wellness techniques by visiting
BayfrontStPete.com/Content-Hub.

5ChooseHealth BayfrontStPete.com/ChooseHealth

PREVENTION AND WELLNESS

oYCPAfohnatuynnhsuOKeicaeuEaletlRsp Most of us understand the importance of eating well
and exercising regularly, but we often neglect another
By Daniel Wine, Editorial Contributor crucial component of taking care of our health:
routine doctor’s visits and annual physical exams.

There are many reasons we put off those visits, including fear of doctors or
anxiety about finding something we’d rather not know about. For some people,
it’s even a point of pride to brag about never going to the doctor.

“Doctor fatigue” also can be an issue. When you’re seeing specialists for various
ailments, you might think: “Why bother with my primary care doctor?”

Recent research shows that more people are postponing checkups, say
Dr. Craig Levoy, a board-certified family medicine doctor with Bayfront
Health St. Petersburg Medical Group Family Medicine, and Dr. Traci Ryan, an
emergency medicine specialist at Bayfront Health St. Petersburg. This means
problems may not be found before they become more serious.

6ChooseHealth BayfrontStPete.com/ChooseHealth

Why Yearly Exams Catch Problems Early Annual Bloodwork
Are Important To Avoid the ER Holds the Key to Health

When we think of getting an annual exam, Emergency room doctors and nurses Annual bloodwork can reveal health issues
we probably remember being weighed, encounter a host of issues daily, but many and track your body’s changes over time,
getting our blood pressure checked and cases could have been prevented or more empowering you and your doctor to make
having our temperature taken. But physicals easily treated if caught earlier. Topping long-term adjustments to your healthcare.
include much more than that, especially as that list are cardiac disease, stroke, chronic
we get older. obstructive pulmonary disease (COPD) Some of the most common tests:
and cancer.
That’s when age-appropriate screenings for • Complete blood count
things such as breast, colon and prostate Routine physicals can catch many heart and
cancer come into play. Your doctor may want vascular problems through these simple • Basic metabolic panel
to monitor signs of heart disease such as high screening tools:
blood pressure or cholesterol, both of which • Monitoring smoking, alcohol intake • Thyroid panel
are common but with subtle symptoms you
might not notice. and exercise • Lipid panel to check HDL and LDL
• Measuring blood pressure cholesterol levels
For those with pre-existing conditions or a • Doing serial EKGs, which compare
family history of diabetes or hypertension, a • Nutrient tests to check for levels of
physical can be the first line of defense against current tests to previous EKGs important vitamins, minerals and
illnesses that can be tracked and treated early. • Talking to a patient about family history nutrients
Other symptoms – including headaches,
fatigue and difficulty breathing – can point • C-reactive protein test to identify
to illness but are easy to explain away as inflammation from a variety of causes,
exhaustion or stress. such as inflammatory bowel disease
(IBD), heart disease, rheumatoid
Usually once a patient gets to the ER, what arthritis, lupus and some types of cancer
started as a preventable illness has become
a full-blown health crisis – one that may be If you’re at-risk for cancer or other
more expensive or difficult to treat than if it conditions such as cirrhosis or stroke,
had been caught early, Dr. Ryan says. your bloodwork
can include enzyme
markers offering
your doctor clues
about what’s going on
behind the scenes.

Taking a Step Toward Better Health

Building a relationship with your primary care physician (PCP) means someone will
have an overview of your health. Your PCP is the quarterback of your healthcare team,
even if you see specialists for other health concerns.

Waiting too long can make just about any disease more complicated to treat. Catching it early
can save you time and money – and can even save your life.

Looking for a primary care physician to help keep you healthy? Call (727) 893-6060.

7ChooseHealth BayfrontStPete.com/ChooseHealth

SPOTLIGHT

Why Allergies Change as We Age

By Dan Tracy, Editorial Contributor

As we grow older, our body
changes and so does our
immune system. Just as we no
longer run as fast as we once
did, we may lose our tolerance
to potential allergens, from
pollen to dog hair.

And, on the flip side, we may build Symptoms Range from When To Talk to Your Doctor
immunities to the things that once Mild to Severe
bothered us, research shows. Quite Any time you experience new symptoms,
simply, from childhood to retirement, our For mild allergies, usually caused by you should mention it to your doctor. If
reactions to allergens change. environmental factors, symptoms you notice the beginnings of an allergic
include: reaction, especially to certain foods, make
Allergies can be mildly annoying, serious • Nasal congestion an appointment. Carrying an EpiPen
– or even life-threatening, says Dr. • Sneezing for emergencies also is important if the
William Degan, a board-certified family • Itchy eyes allergy advances to threatening levels.
medicine doctor with Bayfront Health • Watery eyes
St. Petersburg Medical Group Family & • Runny nose “Staying vigilant about how your body
Internal Medicine. • Sinus pressure reacts to foods and the environment can
• Hives save your life,” Dr. Degan says.
We’re not born with allergies, but some More serious reactions:
people are more prone to them, and • Swollen lips or tongue If you think you have developed allergies,
families can share genetic factors that • Constricted airways, causing wheezing talk with your primary care doctor about
make them more likely to develop next steps.
allergies to environmental elements, or trouble breathing
chemicals or foods. What’s more, allergies • Gastrointestinal issues, such as Looking for a doctor to help you
tend to develop in kids when they’re on your healthcare journey?
exposed to a lot of outside stimuli for the nausea, vomiting or diarrhea Call (727) 893-6201.
first time. • Anaphylaxis, which can cause

vomiting, difficulty breathing and
shock
• Low blood pressure
• Dizziness or fainting

8ChooseHealth BayfrontStPete.com/ChooseHealth

WOMEN ’S HEA LTH

5 Pregnancy Changes
You Might Not Expect

By Dan Tracy, Editorial Contributor

Morning sickness. A missed period. Fatigue.
These are all common signs of pregnancy.

But there are lesser-known changes that can take hold early in pregnancy too,
says Dr. Marilyn Fudge, a board-certified OB-GYN with Bayfront Health
St. Petersburg Medical Group OB-GYN.

Here are five you might not expect:

Acne. Acne is a common side effect of hormonal changes, so a
breakout may be a sign you’re pregnant. About 40 percent of
pregnant women experience it. While many had it before pregnancy,
more than 13 percent will experience it for the first time.

Gastrointestinal issues. During pregnancy, surging levels of
progesterone slow down the muscle contractions responsible
for moving food through your system, which might cause
gastrointestinal issues. Acid reflux also can lead to complications.
If you’re experiencing pain below the ribs, call your doctor.

Headaches. The sudden increase in blood volume during the first
trimester can cause headaches because of additional pressure on
blood vessels. Fatigue, tension and stress, increased hunger and low
blood sugar also can cause headaches.

Smell sensitivity and palate changes. Some pregnant women
discover that formerly beloved scents — their favorite perfume or
fresh coffee — suddenly cause nausea. The shift generally occurs in
the second trimester. As with other signs and symptoms, hormones
are to blame. In this case, estrogen is the culprit.

Breast changes. Cells in the breast begin to secrete a substance
called colostrum as early as the 12th week of pregnancy, and some
women may experience nipple discharge. Breast tenderness is
another possible sign of pregnancy.

“If your pregnancy symptoms are disrupting your quality of life, talk to your
doctor about over-the-counter or holistic remedies such as ginger for nausea
and stool softeners for constipation,” Dr. Fudge says.

For more health and wellness information, explore BayfrontStPete.com/Content-Hub.

9ChooseHealth BayfrontStPete.com/ChooseHealth

NUTRITION

oBfuastDiniagb5eMteystDhsiet

By Lisa Cianci, Editorial Contributor

A diabetes diagnosis can be scary, especially when you realize
you must change the way you eat to keep your blood sugar at
safe levels. But having diabetes doesn’t mean you can never
enjoy the foods you love, says Dr. Steven Seltzer, a primary care
doctor with Bayfront Health St. Petersburg Medical Group Internal
& Family Medicine. You just have to make wise choices every day.

Here are five myths – and the straight talk – about what you can eat if you are diabetic.

MYTFHA1C: T:No more carbs. Ever.

Carbohydrates have a bad rap because they raise your blood sugar, but you can still
have them in moderation. Choose healthy, high-fiber carb sources, including whole-

wheat bread, sweet potatoes, oatmeal and quinoa. Avoid empty carbohydrates, such as those found in:

• Sodas

• Candy bars

• Cakes

• Sugary cereals

If you’re having more carbs during one meal, limit them in other meals and snacks during the day.
Planning to have dessert? Skip the bread with your main dish.

MYTH 2: Fruit is off-limits.
FACT:
All fruits have natural sugars, but they also contain nutrients,

minerals and fiber, so they are an essential part of a balanced diet. Choose

fruits lower in sugar and higher in fiber, such as berries, citrus and apples. Stick to

palm-sized portions and follow these guidelines:

• Choose whole fruits over fruit that is an ingredient in another product.

• Buy fruit canned in water instead of syrup.

• Eat dried fruit sparingly because sugars concentrate when dried.

• Drink water infused with sliced fruit instead of fruit juices.

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MYTH 3: All fats are bad. MYTH 4: I’m on medication,
FACT: so I can eat whatever
A certain amount of fat is FACT: I want.

important for bodily function,

so choose healthy fats. Steer clear of Medication helps stabilize your body’s glucose level, but eating freely could counteract the
medication’s positive effects and any progress your body has made. To manage your diabetes,
saturated and trans fats that can increase stick to a balanced diet and take your medication as prescribed. Talk to your doctor before
trying any supplements or taking other medication.
your cholesterol levels. Saturated fats are

commonly found in animal products,

including milk, cheese, yogurt and meats MYTH 5: I need to lose a lot of weight immediately.

— especially red meat. Trans fats used to

be common in fast foods, such as fries, FACT:

margarine and processed foods, but they While losing weight can help balance your blood sugar and insulin levels,

are now banned. this doesn’t mean your weight loss has to be dramatic. A healthy weight loss

Eat monounsaturated and polyunsaturated goal is about 5 percent to 10 percent of your body weight. This can be achieved with calorie
fats in moderation. Monosaturated fats can
be found in: counting, following a balanced diet and exercising for at least 30 minutes a day, five days a week.

• Avocados Long-Term Diet
for Diabetics
• Peanut butter
Managing your lifestyle, including your diet, should focus
• Nuts, including almonds, cashews on controlling your blood glucose and making sure
and pecans your blood pressure and cholesterol are in a healthy
range. Keeping a food journal, calorie counting and
Polyunsaturated fats can be found in: watching how many carbs you eat also can help keep
you healthy.
• Flax seeds
Besides eating in moderation, meal planning can
• Fish high in Omega-3s, including help with blood sugar control. Create balanced
salmon and trout plates with lean protein, healthy fats, starches and
carbs, Dr. Seltzer suggests. Along with how much and
• Corn oil what you’re eating, paying attention to when you’re
eating helps, too.
Portion control is important. One gram of
fat has a higher calorie count than 1 gram of For more information on healthy eating, visit
protein or 1 gram of carbohydrates, so it’s BayfrontStPete.com/Content-Hub.
easy to overindulge.

11ChooseHealth BayfrontStPete.com/ChooseHealth

PATIENT JOURNEY

‘It Was
Scary, and
I Was in
Lots of Pain’

By Tim Barker, Editorial Contributor

The first sign that Dan
Hosmer’s hobby could be
a threat to his life appeared
as a tingling skin rash after

one of his scuba dives.
Having taken up diving nearly

two decades earlier, he was
well aware of the threat

presented by decompression
sickness, more commonly
known as the bends.

12ChooseHealth BayfrontStPete.com/ChooseHealth

The condition is caused by rapid changes Dr. Trina Espinola is an ear, nose and Hosmer was apprehensive about the
in pressure that force nitrogen gas bubbles throat specialist who happens to be a procedure, but trust in his physicians gave
into the bloodstream. It can happen to member of the Divers Alert Network, him confidence.
those who fly but is most common among which works to improve diving safety.
divers – particularly those who ascend When Hosmer learned of their mutual “I’ve been through so much.
too quickly from a deep dive. Among the interest, he hoped that Dr. Espinola, I was kind of scared of the
complications are joint pain, numbness, now the hospital’s chief medical officer, procedure for my kids’ sake
paralysis, stroke and even death. would be able to solve his problems. To and everything else,” he says.
his surprise, the evaluation uncovered a “But I have to say, after I got
For Hosmer, the tingly rash that eventually potential heart problem. done with Dr. Korabathina,
would send him to cardiac specialists he put my mind at ease.
at Bayfront Health St. Petersburg was Root of the Problem
a symptom of skin bends, which often He nailed it.”
disappears within hours. He worried over The diagnosis shifted him to the care of
the rash but figured he’d be safe if he took heart specialists at Bayfront Health Following the August 2020 surgery,
more care with decompression. St. Petersburg, where cardiovascular tests, Hosmer has made a full recovery and is
including an EKG, revealed an abnormal returning to the water. He attributes his
That worked for a while. Until the day he opening in his heart’s pumping chambers. good fortune to the dedication shown by
rose from a dive, unable to move his legs. The ventricular septal defect is essentially the team at Bayfront Health St. Petersburg.
The gas bubbles had emerged around a hole in the heart that typically closes
Hosmer’s spine, crippling him for half an shortly after birth. The defect occurs in “Everybody across the board – they went
hour. The terrifying incident happened 20 roughly 25 percent of the population, above and beyond to figure out what was
miles from shore, prompting a call to the though most people never know they going on and make me feel comfortable,”
U.S. Coast Guard. have it. Hosmer says.

“It completely put me down,” Hosmer In Hosmer’s case, this small hole was the The experience also has given him a new
says. “It was scary, and I was in lots of root of his diving problems and needed outlook on diving and the importance of
pain. I was completely immobilized.” to be closed through a procedure known taking things slowly to ensure his safety.
as patent foramen ovale closure. Board- With two teenage children to care for,
An Unexpected Twist certified cardiologists Dr. Ravi Korabathina he’s striving to be a strong father and role
and Dr. Dan Masvidal performed the model both in and out of the water.
He was airlifted to a facility with a surgery.
decompression chamber and advised
not to dive again. But Hosmer found it
impossible to turn his back on his passion.
Soon after, he resumed diving and had
another health scare, blowing out his
eardrums and developing vertigo. He was
told he ascended too quickly from his
dive and may have suffered a stroke. His
chances of recovering were slim.

Hosmer wanted a second opinion, so he
turned to Bayfront Health St. Petersburg,
where he connected with a doctor who
shares his passion for diving.

To learn more about heart care, visit BayfrontStPete.com.

13ChooseHealth BayfrontStPete.com/ChooseHealth

FITNESS

Home vs. Gym Workouts:

By Daniel Wine, Editorial Contributor

Exercise leaves you feeling Pros and Cons of Working Out at Home
energized, but you don’t
need to go to a gym to get Here are some things to consider when deciding whether to work out
a great workout. Exercising at home:
at home can be just as
effective. While gyms Pros
provide dedicated space,
home workouts offer more Convenience: You can skip traffic, and you don’t
flexibility. Using your time have to leave your house or worry about fitting in
and equipment to maximize your workout around the gym’s hours.
efficiency is the key to a
great workout. Variety of options: You can use an app, watch a
video or livestream classes.
Choose what works best for your
lifestyle and fitness goals, says Dr. Justin Cost-effectiveness: You don’t have to pay gym
Thompson, a board-certified sports membership fees, and there’s no need for fancy or
medicine physician with Bayfront Health expensive equipment to get a great workout.
St. Petersburg Medical Group Sports
Medicine. Cons

Easy to make excuses: If you aren’t self-
motivated, you may be tempted to skip workouts
or get distracted and cut them short.

Space constraints: You might not have open
areas, such as a den or backyard.

You’re on your own: There aren’t trainers at
home like there may be at the gym. The risk of
injury is greater, so it’s best to stick to exercises
you’re comfortable with.

14ChooseHealth BayfrontStPete.com/ChooseHealth

Which Is Better?

What’s an Effective Home Workout? Using Your Body Weight

An effective workout doesn’t have to take a long time or These activities, when used correctly, can be as effective
require special equipment such as heavy-duty weights. as weight-lifting for building muscle. By modifying your
Working out 10 minutes at a time, three times a day, can workouts and increasing the intensity or duration over
be as effective as one 30-minute session. time, you’ll make the most of it.

“You don’t need any complicated equipment, either,” Try planks, lunges, squats, stair-climbing and pushups.
Dr. Thompson says. “If you live in a multistory apartment
building or home, running or walking up and down the Up the ante of your body-weight circuits by increasing
stairs a few times will help increase strength in your legs, the number of repetitions per workout.
not to mention get your heart pumping.”
Use proper form to prevent injury. Ask a professional to
Getting Started correct your form or watch a tutorial online before diving
into new workouts.
The most important part of a workout is to get started.
Here are some ideas: Work your way up to 30 minutes of exercise a day,
five days a week, as recommended by the Centers for
Find a suitable space. This could be a spot Disease Control and Prevention.
in your bedroom, the den, a patio or even
the backyard or front porch. At a minimum, it Get Moving Safely
should have enough room for a yoga mat and
for you to stretch your arms in all directions Going to the gym can be advantageous when there are
without hitting anything. fitness instructors to guide you. This doesn’t mean home
workouts aren’t safe or effective, as long as you take
Plan your workouts. Schedule time to precautions.
exercise, and hold yourself accountable with
an alarm or reminder on your smartphone. If Talk to your doctor before you start working out,
you struggle with motivation, team up with a particularly if you have a medical condition or are
family member or friend. Fitness-tracking apps recovering from an injury.
or workout apps and videos can keep you
motivated. For more health and fitness information, go to
BayfrontStPete.com/Content-Hub.
Warm up and cool down. Walking, cycling
or jumping jacks are great warmups. Light
stretching and marching in place are good
ways to cool down.

Mix up your cardio. Jump rope, dance to
your favorite songs, take a jog or walk, or do
aerobics. If it gets your heart rate up, it’s a
good workout.

15ChooseHealth BayfrontStPete.com/ChooseHealth

SPOTLIGHT

By Dan Tracy, Editorial Contributor

As we grow older, it’s not unusual to forget things, like
an appointment or a recent conversation. But how can
you tell if forgetfulness is simply a normal part of aging –
or a sign of something more serious?

Dementia is a broad term that describes impaired brain function involving memory
loss, says Dr. Steven Seltzer, a board-certified internal medicine physician with
Bayfront Health St. Petersburg Medical Group Internal & Family Medicine.

But dementia, which includes Alzheimer’s disease, isn’t just memory loss.
Other signs include:
• Getting lost in a familiar place
• Not being able to complete simple tasks
• Planning and judgment difficulties
• Mood and behavior changes
• Sudden or frequent urges to urinate

Dementia typically has seven stages, starting with no symptoms. In the middle is
mild cognitive decline marked by forgetfulness and repeatedly asking the same
question. The end stage is severe cognitive decline, when patients no longer
can care for themselves and may lose the ability to speak or walk.

The disorder afflicts about 5 million Americans, and that number is expected
to climb to 14 million by 2060, according to the Centers for Disease Control
and Prevention. And it doesn’t affect just older people. As many as 500,000
Americans under the age of 65 may have dementia.

ChooseHealth 16 BayfrontStPete.com/ChooseHealth

Different Types Coping with the Disease

Alzheimer’s disease is the most prevalent type of dementia, There is no “one size fits all” treatment because there are many
accounting for an estimated 60 percent to 70 percent of cases. It types and causes of dementia. But there are treatments that can
is a neurodegenerative disease that destroys brain cells over time, improve symptoms. These include:
causing memory and thinking abilities to decline. Symptoms include
memory loss, difficulty completing familiar tasks, confusion with Medications. Some drugs help reduce symptoms of dementia and
time or place, misplacing things and trouble communicating through support brain function.
spoken or written language.
Cognitive behavioral therapy (CBT). Depression and anxiety
Lewy body dementia occurs when protein deposits — known as are common in people with dementia. CBT can help you understand
Lewy bodies — develop in nerve cells in the sections of the brain the connections between thoughts, feelings and behaviors in order
involving memory, thinking and movement. In addition to memory to make positive life changes. It also may boost the immune system
loss, the condition may cause hallucinations and changes to a and reduce inflammation, research suggests.
person’s alertness and focus. Some sufferers also experience balance
problems, rigid muscles, stiffness, slow movements and trembling. Occupational therapy. A therapist can help you prepare for
dementia progression and make your home safer by modifying the
Vascular dementia is caused by issues with blood flow to the brain environment and simplifying everyday tasks.
— often resulting from stroke — that temporarily deprive the brain of
oxygen and nutrients. Vascular dementia causes issues with judgment, The Biggest Factor
memory, planning, reasoning and other thought processes. About 10
percent of dementia cases fall under this category. Exercise appears to be the single, most important factor for slowing
the progression of dementia. You should aim for 150 minutes of
Is It Dementia? moderate to vigorous physical exercise each week. Other lifestyle
behaviors that can help include:
Lapses in memory can be caused by other conditions, such as • Don’t smoke.
depression and side effects from some medications. Your doctor will • Drink alcohol in moderation.
do a complete physical exam and take a full medical history, looking • Eat a high-quality Mediterranean diet.
at all conditions, medications, and family and behavioral history. • Engage in mentally stimulating activities, such as using a

Memory or cognitive testing can assess short- and long-term computer.
memory, concentration and attention span, language and • Maintain social ties.
communication skills, plus awareness of time and place. • Get restorative sleep.

You may be referred to a psychiatrist or neurologist who may order Tips for Caregivers
a brain scan, such as a CT scan or MRI scan, before giving an official
diagnosis and developing a treatment plan. If you’re caring for someone with dementia, there are ways you can
support your loved one.
• Attend doctor appointments.
• Find support services in your area.
• Join a support group.

“You can’t pour from an empty cup,” Dr. Seltzer says. “Practice self-
care. Eat a healthy, balanced diet, and get regular exercise and plenty
of sleep.”

Talk with your primary care doctor if you have concerns about
developing dementia. To find a doctor, call (727) 823-1234.

17ChooseHealth BayfrontStPete.com/ChooseHealth

CHI LDR EN ’S HEA LTH

10
Creative Ways
To Keep Kids Active

By Lisa Cianci, Editorial Contributor

Prying your children away from smartphones and gaming consoles to get
some exercise can be a challenge. But regular physical activity is important –
and easier when you make it a family affair, says Dr. Shari Anthony, a board-
certified family medicine physician with Bayfront Health St. Petersburg
Medical Group Internal & Family Medicine.

Exercise has many benefits – from helping kids Try These Activities
relax to improving their sleep quality. Besides
boosting their mood and reducing stress, it 1 Go for a family walk, bike ride or roller skate.
strengthens muscles and bones, cuts the risk
of chronic diseases such as diabetes and heart 2 Play in the yard, doing sprints or climbing trees.
disease, and increases overall energy levels. It also
can improve brain function and protect memory 3 Put up a basketball hoop in the driveway.
and thinking skills.
4 Use stationary bikes and treadmills when the
How Much Exercise Do Kids Need? weather isn’t good.

Children between the ages of 6 and 17 should 5 Tackle a home improvement project together:
do 60 minutes or more of moderate to vigorous Paint a bedroom wall or plant a garden.
physical activity every day, according to the
Centers for Disease Control and Prevention (CDC). 6 Join a community swimming pool.
And for more health benefits, there should be
variety in their activities. 7 Set up a scavenger hunt in the yard or
enjoy a nature scavenger hunt on a park trail,

spotting and gathering leaves, stones and wildflowers.

If children aren’t getting enough movement, 8 Set up an obstacle course in the yard or on the
chances are that parents and other family sidewalk using common household items.
members aren’t either, says Dr. Anthony. So, try to
achieve fitness goals together by doing something 9 Play classic sidewalk games, such as skipping
physical at least three to four times a week for at rope or hopscotch.
least a half-hour.
10 Kick a soccer ball, play catch or toss a football.

For more ways to keep your family healthy, visit BayfrontStPete.com/Content-Hub.

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HYeoaulr tGhuyiHdeeatorta

We all want a strong heart. The good news is that there are easy
steps you can take that will prevent or control many heart issues.
Our guide brings together tips on lifestyle choices, healthy eating

and effective workouts to keep your heart in tip-top shape.

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GU I DE TO A HEA LTHY HEA R T

Lifestyle Choices
that Make Your
Heart Stronger

By Tim Barker, Editorial Contributor

Every day, doctors see patients who are
coping with heart problems caused by
hypertension, diabetes, high cholesterol

and other conditions. The good news
is that these issues are controllable
and often preventable.

Genetics come into play for some people.
But heart-related disorders often can be
blamed on eating and lifestyle choices. Even

modest changes can make a major
difference in your overall health.

“The key is kicking these
bad habits and taking up
some new, healthier ones,”
says Dr. Angela Turner, a
board-certified cardiologist
with Bayfront Health
St. Petersburg Medical
Group Cardiology.

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Damaging Diet Decisions Ignoring
Warning Signs
The quality and quantity of what you eat directly
affects your health. When you eat foods that are Think of your heart as
high in fat and sugar, your risk of stroke or heart your body’s engine. It
attack rises. And being overweight puts added deserves the same level of attention you pay to your car if you
strain on your body and increases blood pressure. want to keep it running. There are things you can do now to
Here are some easy steps to fortify your body: head off potential problems:

Limit fried foods, soft drinks and processed Make heart health a family affair. You might be genetically
snacks. Instead, eat fresh fruits, vegetables, predisposed toward certain conditions or at greater risk
lean meats and whole grains. The DASH and because of lifestyle and diet habits picked up from your parents.
Mediterranean diets are heart-healthy options. Adopting good health habits can influence your children, too.

Reduce salt. Sodium plays an important role in Don’t skip yearly checkups. These screenings act as your
maintaining your body’s fluid balance. But too body’s own “check engine” light. Getting an annual snapshot
much of it increases water retention, leading to of key metrics will help you and your doctor assess your health
hypertension and weight gain. You should eat no trajectory and adjust as needed. Blood pressure, weight,
more than 2,300 mg of salt each day, according cholesterol and blood glucose tests can send up early red flags.
to the American Heart Association. The average
American consumes more than 3,400 mg. Monitor your blood pressure regularly. That cuff isn’t just for the
doctor’s office, especially if you’re at risk for
Drink less alcohol. You don’t have to stop heart problems. Pharmacy kiosks
drinking altogether. Instead, aim for moderation – and at-home monitoring
defined as no more than one drink a day. Studies systems offer easy ways to
show that excessive drinking can increase keep tabs on it.
triglycerides, the fat that builds up on artery walls
and causes high blood pressure and strokes.

Lifestyle Choices

Even if you eat right and see the doctor regularly, bad habits can still threaten
your heart. Consider these key lifestyle choices:

Get off the couch. Exercising just 30 minutes a day improves blood cholesterol levels, lowers blood pressure and
strengthens the heart. It doesn’t matter what you do — walking, running, dancing, cycling — just do it.

Quit smoking. Smoking is linked to heart disease and stroke. It also can lower your HDL cholesterol (the good kind),
damage the cells lining blood vessels and cause an increase in plaque buildup.

Find healthy stress relief. Stress causes physical responses such as chest pain or heart palpitations. Increased cortisol
levels (also known as “the stress hormone”) are linked to higher cholesterol and blood pressure. Find a hobby or activity
that lowers your stress. Try biking, swimming, meditation, more sleep, yoga, journaling or just spending time with friends.

Find more prevention tips to keep you healthy at BayfrontStPete.com/Content-Hub.

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GU I DE TO A HEA LTHY HEA R T

By Tim Barker, Editorial Contributor

With our hectic lifestyles, it’s easy to
forget the dangers of convenient food.
You grab breakfast in the car on the
way to school or work. Then you snag
a microwaved frozen lunch between
meetings. And you top it off with dinner
takeout from your favorite restaurant.

Undoubtedly, these shortcuts are saving time. But at
what cost to your health? What’s worrisome is that
these processed foods and much of what you buy at
restaurants – particularly fast-food – are high in sodium
and saturated fats.

“Eating too much of this stuff can create a number of
threats to your heart, including hypertension and high
cholesterol,” says Dr. Michael A. Malone, a board-certified
cardiologist with Bayfront Health St. Petersburg Medical
Group Cardiology.

The key to heart-healthier eating is
building a diet that emphasizes fruits,

vegetables, legumes, nuts, whole
grains and lean proteins. Consider two

diets that are recommended by the
American Heart Association.

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The DASH diet (Dietary Approaches to Stop Hypertension)
and the Mediterranean diet both offer easy-to-follow plans
that will benefit your heart. Both prioritize whole foods and
heart-healthy fats over processed food. They’re also flexible
and designed to prevent heart disease and stroke.

DASH Diet Mediterranean Diet

The DASH diet is based on research by the National The Mediterranean diet is inspired by the eating habits
Heart, Lung, and Blood Institute. It aims to lower or of people in countries bordering the Mediterranean Sea,
maintain blood pressure levels by slashing sodium intake. including Spain, Greece and Italy. These regions have
You’ll eat more fruits, vegetables and whole grains, while substantially lower rates of chronic disease and longer life
cutting back on full-fat dairy products, high-fat meats, expectancies, with studies suggesting that diet plays a
sugar, alcohol and tropical oils. major role. The Mediterranean diet recommends:

As with many eating plans, the DASH diet provides • 7 to 10 servings a day of fruit and vegetables
specific guidelines regarding portion and serving size. A • Whole grain breads, pasta and cereal
2,000-calories-a-day diet looks like this: • Seafood twice a week (but not fried)
• Olive oil instead of butter or margarine
• 6 to 8 servings of grains, mostly whole grains • Low-fat Greek yogurt and small portions of cheese
• 4 to 5 servings of vegetables • Salt in moderation
• 4 to 5 servings of fruit • Limited red meat
• 2 to 3 servings of dairy
• 2 to 3 servings of fats and oils Other key elements of this diet are sharing meals with
• Up to 1 serving of lean meat, poultry or fish friends and family, drinking red wine in moderation and
• 4 to 5 servings per week of nuts, seeds and legumes enjoying physical activities.
• Up to 5 servings of sweets a week

Steps for Success

Stay on track with either of these heart-healthy diets by following common-sense steps:

Do your homework. Talk to your doctor and familiarize yourself with the recommended foods and meal schedule,
making necessary modifications due to allergies or preferences.

Plan weekly meals and snacks. Prepare your menu before going grocery shopping. And plan for those times when
you’ll need the convenience of restaurant food. Know which places have healthy options that work with your diet.

Be patient. Your body might not immediately adjust to the added fiber and decreased sugar.

Add in exercise. Even a brisk walk around the block will boost your cardiovascular strength. The American Heart
Association recommends 150 minutes a week.

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GU I DE TO A HEA LTHY HEA R T

IHNsoeYraomrutarRl?ate

Here’s How To Tell

By Lisa Cianci, Editorial Contributor

What’s a “normal” heart rate? It depends
on your age, fitness level, the time of
day – and even your emotions. If you’re
feeling anxious about a job interview,
your heart might be racing. Just had a
relaxing massage? That will probably
slow down your heart rate.

The average resting heart rate for an adult is 60 to 100
beats per minute, and the lower the number, the better.
Athletes, for example, have a resting rate of 40 to 50
beats per minute. Monitoring your heart rate can help
determine what’s normal for you, says Dr. Daniel
Masvidal, a board-certified heart-rhythm specialist
with Bayfront Health St. Petersburg Medical Group
Cardiology.

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Resting vs. Active Heart Rates YHoouwr THoeaCratlRcuatlaete

Two heart rates determine a patient’s average: resting and active. The resting heart rate is the 1. Use your thumb or index finger
number of beats per minute while your body is at rest. Your active heart rate is the number of to find the radial artery. It’s in
beats per minute while you are exercising. your wrist directly below the
thumb. Press down gently, and
Knowing your resting and active heart rates can help evaluate your heart health, says Dr. Masvidal. you’ll find your pulse.
Higher resting heart rates are linked to cardiovascular disease, strokes, heart attacks and death,
research shows. 2. Count the number of beats you
feel in 30 seconds.
Your active heart rate, which is largely dependent on your age, plays a significant role in how
much oxygen your body needs to function properly, also known as “aerobic capacity.” People 3. Multiply that number by 2 to
with higher aerobic capacity have a lower risk of heart attack and death, studies have shown. find the beats per minute.

Your maximum average heart rate is the point at which your body gets the most benefit Check your heart rate three times
from exercise. To calculate maximum average heart rate, subtract your age from 220. during the day: in the morning,
The target is 70 percent to 80 percent of that number. For example, if you’re 50 years the afternoon and when you’re
old, your maximum average heart rate is 70 percent to 80 percent of 170 — so exercising.
between 109 and 129 beats per minute.

Exercise Is Key

Vigorous activity trains your heart, helps you lose weight and can lower
your resting heart rate over time.

If you’re just starting out, begin with light physical activity. Gradually
increase your intensity and monitor how your body responds. If you
start exercising and reach 50 percent of your target maximum heart

rate, it won’t be much more than your resting rate.

“Over time, you’ll increase your average active heart rate, leading
to a healthier heart overall,” Dr. Masvidal says.

You might be working out too hard if you’re feeling:
Chest pain
Shortness of breath
Dizziness or lightheadedness

If that happens, take a breather or lower your intensity.

Getting fit takes time, so go slow and be patient. If you notice
these symptoms for the first time, or if any of them persist, seek
medical attention to ensure it’s safe to continue.

You should also talk to your doctor if your heart frequently beats
fast when you’re not exerting yourself.

Find more heart-healthy tips at BayfrontStPete.com/Content-Hub.

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GU I DE TO A HEA LTHY HEA R T

Train Like an Athlete
To Boost Heart Health

By Lisa Cianci, Editorial Contributor

Professional athletes train for hours
every day to keep their hearts in
peak shape so they can perform at
their best. But you don’t need fancy
equipment or full-time trainers to
improve your cardiovascular health.

Combining aerobics and strength exercises, just like the
pros do, can go a long way toward getting your heart in
tip-top shape, says Dr. Katherine Wojnowich, a board-
certified sports medicine physician with Bayfront Health
St. Petersburg Medical Group Sports Medicine.

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Your Heart During Exercise Tips for a Stronger Heart

Your heart must pump blood at a rate sufficient to maintain a supply Try these heart-healthy activities that athletes do to help increase
of oxygen and other nutrients to the muscles, brain and other organs your heart function:
for the body to function properly.
High-intensity interval training (HIIT). This consists of bursts
As you begin your workout, your heart will pump blood faster and of intense aerobic exercise for 20 to 30 seconds, a short 10-second
stronger, which quickly transports oxygenated blood to your muscles. break and then 20 to 30 more seconds of the exercise again, over the
Practice makes perfect. course of several minutes.

“Your heart becomes more efficient with regular exercise, helping Variety. Don’t engage in the same exercises over and over. Switch up
oxygen flow throughout the body much faster, and increasing aerobic activities over time (or even in a single workout) to prevent
performance and endurance,” Dr. Wojnowich says. injury and over-training.

Taking It to the VO2 Max Strength and resistance training. Lifting weights isn’t just
about building muscle. Strength training also can improve heart
Athletes undergo aerobic conditioning — the use of continuous functionality and heart strength. Aim to strength train once or twice a
movement of muscles — to strengthen and train their heart and week to help improve cardiovascular health.
lungs to pump blood more efficiently. Aerobic exercises such as
running and swimming allow more oxygen to quickly reach working Find a buddy. Working out with a friend or family member will
muscles, the heart and other organs. help hold you accountable – and maybe bring out your competitive
spirit.
No matter the sport, athletes don’t just engage in cardio exercises.
Strength training builds stronger muscles to support the joints and Talk with your doctor before beginning any exercise
improves cardiac health. program for advice on the best exercises for you as well as how
often you should train to improve your cardiovascular health.
Doctors and athletic trainers use several methods to measure
cardiac performance in professional athletes. The VO₂ max, or Find more articles about heart health at BayfrontStPete.com/
maximal oxygen uptake, is a common measurement used to establish Content-Hub.
endurance before or during exercise. It indicates how much oxygen
the athlete is absorbing and using.

Before the VO₂ max test, a person is outfitted with a face mask
connected to a machine that analyzes their respiratory rate and
volume along with the concentration of oxygen inhaled and carbon
dioxide exhaled during exercise. A heart strap is worn to measure
heart rate while the person exercises, typically on a treadmill or
stationary bike.

VO₂ max is reached when oxygen consumption remains steady,
despite an increase in exercise intensity. VO₂ max values can be
used to establish a baseline fitness level before starting a training
program and are typically tracked over time to monitor progress.

Athletes tend to have much higher VO₂ max scores than the average
person. A study found that increasing your VO₂ max can improve
the use of oxygen in the body, and maintain health and physical
fitness as you age.

ChooseHealth 27 BayfrontStPete.com/ChooseHealth

SEXUA L HEA LTH

oNWfehaeydRYeTocoutBaDleEoAxnfa’trmaid

By Tim Barker, Editorial Contributor

Mention “rectal exam” and many people
will cringe, then start looking for excuses
to avoid a trip to the doctor. But what
exactly does a digital rectal exam entail,

and who needs one?

Doctors use them to look for tumors or cancers, assess the
functioning of the anal sphincter, examine for hemorrhoids or
determine other causes of pain or bleeding. While these exams
are sometimes performed on women, they’re more frequently
recommended for men because of the increased risk of prostate
cancer that comes with age.

About one in nine American men will be diagnosed with prostate
cancer in their lifetime, and the average age at diagnosis is 66,
according to the Prostate Cancer Foundation.

“The exam takes just a few seconds,” says Dr. Reid Graves, a
board-certified urologist on the medical staff at Bayfront Health
St. Petersburg. “Despite this, many men are reluctant to get one,
because they’re worried about what we might find or because of
the test itself.”

Why a Rectal Exam

You may wonder why there aren’t less-invasive options. There are,
but there’s no substitute for this simple exam, which also helps the doctor
evaluate other issues, including an enlarged prostate and urination problems.
To get to the prostate, doctors must go through the rectum.

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These recommendations may seem confusing. At a
minimum, you should start asking your doctor about
prostate cancer screening by the age of 40. Based
on your demographic and medical history, your
doctor can guide you from there.

What Happens on Exam Day?

It’s your doctor’s job to make sure you have
a comfortable experience, so ask questions.
Remember, this exam is the equivalent of your
doctor checking your heart with a stethoscope or
looking into your ears with an otoscope. The most
important thing you can do is just show up.

Patients may sometimes say, “Wait, but my PSA is
fine, I’m peeing fine, I don’t have cancer.” But often,
prostate cancer is found in small parts of your
prostate and won’t show up in lab work. You may
not feel it when urinating or notice any other issues,
but doctors can detect it just based on that nodule.
It’s similar to how women sometimes miss breast
irregularities that are discovered by their doctors.

During the exam, the doctor wears gloves and

gently inserts one finger, using ample lubrication.

Your doctor will feel for lumps, bumps and nodules

— looking for irregularities on the prostate. Don’t

be surprised if it feels like you need to urinate. That

happens because your urethra goes through your

prostate. But because the exam is brief, that feeling

When To Discuss Screening with Your Doctor should pass quickly. Otherwise, you shouldn’t feel

Prostate cancer is the second-most common cancer in any aftereffects from the exam unless you have
men (after skin cancer) and can be treated when caught prostatitis, a common condition.

early. Your family history and demographic offer a guide It’s natural for patients to feel self-conscious before
for when you should start screening. The American Cancer the exam. It doesn’t matter — your doctor won’t
Society recommends: judge! All they care about is protecting your health.

• Age 50 for men who are at average risk of Other Advice
prostate cancer
Remember, your primary care physician can
• Age 45 for men at high risk, including African perform this exam — you don’t need to see a
Americans and men who have a father or brother urologist. And although you won’t necessarily need
diagnosed with prostate cancer before 65 an exam every year, be sure to visit your doctor

• Age 40 for men at even higher risk, including those annually for a wellness check.

with more than one close relative who had prostate

cancer before 65

Need to schedule your annual exam or wellness visit?

Talk to your primary care physician or find one at BayfrontStPete.com/Physician-Finder.

ChooseHealth 29 BayfrontStPete.com/ChooseHealth

HEA LTHY AGI N G

Here’s How To
Build MuscleBy Lisa Cianci, Editorial Contributor

As we age, our bodies lose muscle mass, which can affect
our mobility. The good news is that muscle loss can be
slowed — and even reversed — by diet and exercise.

Maintaining strong muscle mass builds strength, preserves bone density and can keep you
physically independent as you grow older. It also may cut your osteoporosis risk, improve
sleep and reduce depression, says Dr. Beth Benson, an OB-GYN on the medical staff of
Bayfront Health St. Petersburg.

Exercise Helps Rebuild Muscle

The goal of strength training is to set your body’s natural muscle-building response
in motion. Each time you stress a muscle to the point of working it, your muscle
adapts to the damage and builds itself up.

Work out three to four times a week, giving your muscles time in between
to repair themselves, Dr. Benson says. Focusing on different muscle groups
and getting plenty of rest helps, too. Start by using lower weights and doing
eight to 12 repetitions in two to three sets. As the workout becomes easier,
increase the resistance — by using heavier weights, for example.

Tools To Get You Started

Free weights — Suspension
Kettlebells, barbells. equipment —
Straps, rings or ropes.
Resistance bands —
Large rubber bands Body weight —
(looped or straight) Use your own body
with handles at the end. weight to provide
resistance (planks, pushups).
Diet Makes a Difference, Too

Experts recommend eating a variety of low-fat, unprocessed proteins once you
start muscle resistance training so your body won’t slip into negative muscle
protein synthesis, which can lower muscle functionality and lead to atrophy.

Ready to get started? Talk to your trainer, who will consider your health
history when designing a workout and nutrition plan. And always get a doctor’s

approval before beginning an exercise routine.

To learn more about exercise and healthy habits,
visit BayfrontHealthStPete.com/Content-Hub.

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FOOD & NUTRITION

Dining Outdoors?
Tips for Summer Food Safety

By Kim Marcum, Editorial Contributor

Summer is the perfect time to enjoy a If You’re Grilling …
picnic or barbecue. Ensure your summer
gatherings are safe by practicing these Keep “ready-to-eat” food hot. Grilled food can be kept at a
food-handling tips. safe temperature until ready to serve by moving it to the grill rack
that is not lit.
Jennifer Marshall, a registered dietitian with Bayfront Health
St. Petersburg, recommends these important tips to keep your Don’t reuse platters or utensils. Using the same platter or
outdoor meals safe this summer. utensils that previously held raw meat, poultry or seafood allows
bacteria from the raw food’s juices to spread to the cooked food.
Preparing Foods Instead, have a clean platter and utensils ready at grill-side to
serve your food.
Rinse fresh fruits and vegetables under running tap
water before packing them in the cooler. Packaged fruits Cleaning Up
and vegetables that are labeled “ready-to-eat,” “washed” or
“triple washed” do not need to be rewashed. Clean hands before eating. If you don’t have access to
running water, use a water jug, some soap and paper towels. Or,
Marinate foods in the refrigerator, never on the kitchen consider using moist, disposable antibacterial towelettes for
counter or outdoors. Don’t reuse marinade. Only thaw out food cleaning your hands.
that will be prepared. Do not refreeze thawed-out meat, poultry
or seafood. Monitor leftovers. Perishable food like cooked or raw meats
and salads should never be left out at room temperature for
Use a thermometer to make sure food has been cooked over two hours. When the weather gets hot – above 90°F – your
thoroughly, using the following recommended cooking window for leaving food out is only one hour. When storing
temperatures: 165°F: Poultry; stuffed meat and seafood leftovers, put them in a shallow dish for quick cooling and
155°F: Ground beef, pork, game and any other ground meat; refrigerate at 40°F or below. Reheat all leftovers to 165°F.
ground seafood; ostrich and emu
145°F: Seafood (including fish, shellfish and crustaceans); “By maintaining correct food preparation and storage, you can
steaks/chops of pork, beef, veal and lamb ensure that you and your family will enjoy outdoor meals that are
both delicious and healthy,” says Marshall.

For more wellness tips and insights, visit BayfrontStPete.com/Content-Hub.

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SPOTLIGHT

Household Chores

By Tim Barker, Editorial Contributor

The simplest home chores – from cooking to painting to
yardwork – can be dangerous. Your house and garage are full of
gadgets, tools and devices that can injure you.

“Tackling household tasks can cause new injuries or aggravate
older ones,” says Dr. Jorge Rodriguez, a fellowship-trained hand
surgeon on the medical staff of Bayfront Health St. Petersburg.
“Many of the activities involve repetitive motions that can lead to
nerve or tendon pain.”

Watch Out

Some of these common things you do around the house involve injury risk.

Cooking: Yardwork: The same risk applies to raking
Knife cuts, burns leaves, clipping hedges, weeding and cutting
from hot liquids or tree branches. You can strain neck, arm,
fractured fingers from shoulder and back muscles. You also can
slamming kitchen irritate tendons and ligaments. Infections
drawers are among can result from being pricked by thorns or
the more common scratched by branches.
injuries.
Home projects:
Power tools: These time-saving tools can Repetitive tasks like
cause anything from severe cuts to severed painting can aggravate
fingers. rotator cuff issues.
Using a hammer or
Cleaning: screwdriver forces you
Vacuuming, mopping to repeatedly extend,
and cleaning ceiling flex and twist your wrists, which can irritate
fans force you to “golfer’s elbow” or “tennis elbow.”
repeat the same
movements over Step stools and ladders: These can be
and over, creating dangerous if you lose your balance and fall
the potential for on an outstretched hand, causing wrist or
repetitive-motion forearm fractures.
injuries.

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Pose Everyday Injury Risks

Repeated Motions Rest and Recover

While broken bones and cuts are the more obvious injuries, repetitive-motion chores can cause If you cut yourself, wash the wound with
problems, too, says Dr. Rodriguez. Often, they can lead to long-term health issues, such as: soap and water, and hold pressure to stop
the bleeding. If bleeding doesn’t stop within
Tendinitis (pain and soreness around a joint) 15 minutes, or if you have any numbness,
tingling or inability to move your fingers, go
Rotator cuff pain (inflammation around the shoulder joint) to the ER immediately.

Trigger finger (one of your fingers gets stuck in a bent position) You should see a doctor for possible carpal
tunnel syndrome if you’re experiencing
Carpal tunnel syndrome (nerve issue causing pain and numbness in the hand and arm) severe numbness or tingling. This might
be fixed with injections, splints or surgery.
Tennis elbow (inflammation around the outside of the elbow and forearm) The same goes for trigger finger — if your
fingers are popping or locking, schedule an
Golfer’s elbow (inflammation on the inner side of the arm and elbow) appointment with your doctor.

Taking Precautions For minor aches and pains, such as inflamed
tendons, rest for two or three days and use
Injuries are a part of life, but many of them can be prevented by taking simple precautions. the RICE technique (rest, ice, compression,
Here are some ways you can reduce injury risks: elevation). If you still have pain after a week,
it’s time to see your doctor.
Practice safe cutting techniques. Keep knife blades sharp. Dull blades can cause sudden
movements that lead to injury. When using a knife, protect your other hand by curling your Visit BayfrontStPete.com/Physician-
fingers when you hold vegetables or fruit and only exposing your knuckles to the knife. Finder to find a physician.

Keep everyday items within reach. Store frequently used items on lower shelves to reduce
the times you need a step stool.

Wear gloves. This will keep your hands, fingers and wrists safe from cuts when doing yardwork.

Unplug power tools and appliances before working on them. If your lawnmower jams
or weed whacker gets tangled, disable the power source before fixing it.

Limit alcohol and certain medications. Relax with a cold beverage after the work is done.

Use strong lighting. A well-lit workspace reduces accidents.

Have a safety buddy. This is especially important when using a step stool or ladder.

Take breaks and rotate between activities. When doing any repetitive motion that causes
soreness, do it for five to 10 minutes at a time. Take a break, then come back to it.

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Community
Good

Donate Life Month Vaccinate at the Plate

Bayfront Health St. Petersburg raised a flag to honor The Tampa Bay Rays,
National Donate Life Month in April. The program in partnership with the
encourages the community to register as organ, eye Florida Department of
and tissue donors. Over the last four years, there have Health in Pinellas County
been over 80 organ donors from the hospital who and Bayfront Health
provided lifesaving transplants to more than St. Petersburg, offered
215 individuals. COVID-19 vaccination
opportunities at Tropicana
Start Your Engine Field as part of Major
League Baseball’s league-
Bayfront Health St. Petersburg was proud to be the wide Vaccinate At The
official healthcare provider for the Firestone Grand Plate initiative in June. Fans who got the vaccine
Prix of St. Petersburg held April 23-25. A group of received a voucher for two complimentary tickets to a
clinical team members served as event medical staff future Rays 2021 regular season home game.

during the weekend, Show Them the Way
while other
team members LaTasha Barnes, chief financial
volunteered to officer, Bayfront Health St.
engage with race Petersburg, was invited to give
attendees at the the inaugural presentation for
Bayfront Health the new “Working Women
St. Petersburg tent. Wednesday” virtual program
series hosted by Girls Inc. of
Proud to Support Pride Pinellas. Girls Inc. gives girls the
opportunity to enhance their
Bayfront Health St. Petersburg sponsored and skills by providing experiential, hands-on activities to
participated in the St. Pete PrideFest 2021 four help them become the leaders of tomorrow.
signature events held each Saturday in June.
This year, St. Pete
Pride held a series
of smaller-scale
events designed to
attract people with
different interests
in various stages
of life.

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CHOOSE CARE CLOSE TO HOME.

Situated in the heart of downtown St. Petersburg, Bayfront Health St. Petersburg
has served the residents of the gulf coast communities for more than 110 years.
Bayfront Health St. Petersburg is a 480-bed hospital offering emergency care, including serving as
Pinellas County’s only Level II Trauma Center, as well as medical and surgical care, including heart
and vascular, neurosciences, orthopedics and maternity care, to meet all your healthcare needs.
In addition, Bayfront Health St. Petersburg Emergency Room – Pinellas Park, serves Pinellas Park
residents of all ages with expert emergency care 24 hours a day, seven days a week.

BayfrontStPete.com

ChooseHealth 35 BayfrontStPete.com/ChooseHealth

701 6th St. South Non-Profit
St. Petersburg, FL 33701 Organization
U.S. Postage

PAID

Permit No. 3459
Orlando, FL

• We care for AND about you
• Benefits begin day 1
• Generous retirement match
• Lifelong career

opportunities

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HFIETASRYTO. UR

Heal your heart with compassionate, attentive care
from the experts at Bayfront Health St. Petersburg
Medical Group Cardiology. Offering a full continuum
of cardiac care, our board-certified physicians employ
a collaborative, multidisciplinary approach to ensure
the health of your heart.

Call (727) 893-6234 or visit
BayfrontStPete.com/MedicalGroup
to learn more.