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As we near the end of March and Colorectal Cancer Awareness Month comes to an end, it’s important to remember what symptoms you should be watching out for and how to know when to call your doctor. Colorectal Cancer is often found once it has progressed, since many people don’t have symptoms or ignore the symptoms that they do suffer from. Many common signs can also be caused by other less serious problems, such as infection, hemorrhoids, irritable bowel syndrome, or inflammatory bowel disease. Keep reading to learn what symptoms to look out for, ways to prevent, and when to see your doctor.

Common Symptoms of Colorectal Cancer:

  • A change in bowel habits, such as diarrhea, constipation, or narrowing of the stool, that lasts for more than a few days
  • Feeling like you need to empty your bowels
  • Blood in stool
  • Cramping or pain in the abdomen
  • Rectal Bleeding
  • Weakness or Fatigue
  • Unexplained Weight Loss

When to Call Your Doctor

If you are experiencing any of the symptoms above, or are having any bowel issues, it is important to visit your Primary Care Physician to explain your symptoms and discuss the possibility of colorectal cancer. If your doctor suspects the possibility of cancer, or you are over the age of 45, they will suggest a screening.

How to Prevent Colorectal Cancer

With symptoms often being minor, or possibly having no symptoms at all, it is common for people to not find out they have colorectal cancer until it has progressed and spread. Because of this, it is crucial to get screened, even if you don’t have any symptoms. Doctors recommend getting screened if you are over the age of 45, or if you have a family history of colon cancer. Finding cancer early often allows for more treatment options and a higher rate of survival. Colorectal cancer screenings can help find cancer in people that don’t have symptoms, which can be life saving. Screenings can not only detect cancer, it can help prevent by finding and removing pre-cancerous growths called polyps. Lifestyle changes like exercise, maintaining a healthy diet, not using tobacco, cutting out alcohol, etc., can also help prevent colorectal cancer.

During Colorectal Cancer Awareness Month, and all year long, take the opportunity to learn more about the disease and share what you know with others. Colorectal cancer is typically slow growing, so with proper screening and early diagnosis, there are many treatment options and hopeful outcomes. Take this time to talk to your doctor about screening options for colorectal cancer.

For a complete list of Southwoods Health physicians who perform colonoscopies, click the “Learn More” button below.

 

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March is Colorectal Cancer Awareness Month, a time to educate yourself and others about the disease that affects about 1 in 23 men and 1 in 25 women according to the American Cancer Society. While anyone can get colon cancer, there are some factors that can put you at a higher risk.

Lifestyle

Lifestyle plays a prominent role in your overall health, and is no different when it comes to colorectal cancer. Things like staying active, eating a healthier diet, and visiting the doctor regularly for screenings can ensure you stay healthy and reduce your chances of getting colorectal cancer.

Age

Unfortunately, the number one risk factor of colorectal cancer is one you cannot control – age. About 90% of colon cancer patients are over the age of 50. The American Cancer Society recommends regular screenings start at age 45 and continue through age 75. For patients between 76 and 85, screening decisions should be made jointly with your doctor based on patient preference, life expectancy, health status and prior screening history.

Weight 

If you’re overweight or obese, you are at a much higher risk of developing colorectal cancer. Maintaining a healthy diet combined with exercise can help you stay at a healthy weight and reduce your risk. Eating fruits and vegetables is a vital part of a healthy diet and has been linked to lowering the risk of colon cancer and other diseases. A diet rich with foods that are nutrient packed and high in antioxidants and fiber can help decrease your risk and benefit your overall health.

Family History

If a family member, especially a parent or sibling, has had colon cancer, you are at a much higher risk because you share genetics and the same environment. If colon cancer is in your family, be sure to tell your doctor. It is important to pay attention to possible symptoms and get screened regularly.

Alcohol & Tobacco Use

Drinking alcohol in excess can be a risk factor for colon cancer. Drinking can increase the workload on the liver, which causes more toxins to build up and pass through the colon. It is important to drink in moderation or cut out alcohol completely. Smoking has also been linked to colon cancer, among many other types of cancers and health issues. It is best to quit smoking altogether to lower your risk. Quitting can be tough, so consult your doctor to create a plan that works for you.

During Colorectal Cancer Awareness Month, and all year long, take the opportunity to learn more about the disease and find out how you can take steps to keep your colon healthy. Finding colorectal cancer early, when it’s small and hasn’t spread, often allows for more treatment options and more successful outcomes. Talk to your doctor today!

For a complete list of Southwoods Health physicians who perform colonoscopies, click the “Learn More” button below.

 

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Heart disease accounts for one third of worldwide deaths each year. During American Heart month, and all year long, it is important to remember the role our lifestyles play in maintaining heart health. Following these tips can help lower your risk for heart disease and other heart problems.

Eat a Heart Healthy Diet

One of the easiest and most effective ways you can keep your heart healthy is by maintaining a healthy diet. Incorporating foods like healthy fats, lean proteins, berries, nuts, fruits and vegetables and limiting processed foods, sugar and high amounts of salt can help keep your heart strong and healthy. Supplying your body with the proper nutrients makes a huge difference when it comes to cardiovascular health.

Exercise Regularly

Staying active and focusing on regularly moving your body can help strengthen your heart and improve your overall health. It is recommended adults get at least 30 minutes of exercise 5 or more days a week to maintain a healthy lifestyle. Cardio exercises and strength training ae very beneficial. However, any type of movement such as walking, playing outside with your kids, or doing yard work can get your heart pumping and fit into your busy lifestyle. It is important to remember, any physical activity is better than none!

Reduce Stress

A stressful lifestyle can lead to many health problems, including heart issues. Your mind and body are directly related and high stress can put you at risk for heart problems. A busy lifestyle can make it hard to reduce stress, but it is important to make your mental health a priority. Some great stress relieving activities include yoga, meditation, reading and any other hobbies that help you relax and de-stress.

Get Adequate Sleep

Sleep is one of the most important, but often one of the most overlooked, aspects of heart and overall health. Deep sleep allows your body to fully relax and recover by lowering your blood pressure and heart rate – replenishing the energy you need to take on the next day. Experts suggest aiming for 8-10 hours of sleep each night.

Quit Smoking

Besides diseases of the heart, smoking increases your risk of cancer, lung disease and many other health problems. If you don’t smoke, don’t start. If you do, taking the steps to quit can benefit your heart and overall quality of life. Giving up smoking can be tough. There are many options that can help you quit. If you’re ready to quit smoking for good, talk to your doctor to see what option is best for you.

Although these tips are simple, they can make a huge difference when it comes to your heart health. Southwoods Cardiology wants to remind you that small adjustments can lower your risk of heart disease. If you are in need of cardiovascular care and are interested in an evaluation or diagnostic testing, contact your primary care physician for a referral.

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February is American Heart Month, a time to bring awareness to heart disease. According to the American Heart Association, heart disease is the leading cause of death for both men and women in the United States. By living a healthy lifestyle and eating a heart-healthy diet packed with antioxidants and nutrients, you can lower your risk for heart disease and heart attack. Cook up a healthy meal that everyone will enjoy with these easy and delicious dishes!

Sheet Pan Chickpea Chicken

  • 1 15.5-oz can chickpeas, rinsed
  • 1 16-oz bag mini sweet peppers
  • 2 Tbsp olive oil, divided
  • Kosher salt and pepper
  • 2 Tbsp harissa sauce
  • 4 small, skin-on chicken legs (about 2.5 lbs)
  • Chopped cilantro, for serving
  1. Preheat oven to 425°F. On a large rimmed baking sheet, toss chickpeas and peppers with 1 Tbsp olive oil and 1/4 tsp each salt and pepper.
  2. In a small bowl, whisk together harissa and 1 Tbsp olive oil. Rub the chicken with this mixture.
  3. Nestle among chickpeas and peppers and roast until chicken is golden brown and cooked through, 20 to 25 minutes.
  4. Toss with cilantro before serving.

Source: https://www.womansday.com/food-recipes/a33576552/sheet-pan-chickpea-chicken-recipe/

 

Chicken Kabobs

  • 1.5 lb boneless, skinless chicken breasts trimmed and cut into 1.5 inch pieces
  • 1 lemon
  • 2 scallions, finely chopped
  • 1/4 c fresh flat-leaf parsley
  • 3 Tbsp olive oil, divided
  • Kosher salt and pepper
  1. Heat grill to medium-high. Place chicken in large bowl, and finely grate zest of lemon over the chicken. Add scallions, parsley, 2 Tbsp olive oil, 1/2 tsp salt and 1/4 tsp pepper – toss to combine. Squeeze lemon juice over top and toss again.
  2. Choose a veggie combo and, in a second bowl, toss vegetables with remaining Tbsp olive oil and 1/4 tsp each salt and pepper.
  3. Thread chicken and veggies onto skewers.
  4. Grill, turning occasionally until chicken is just cooked through, 8 to 10 minutes.

Source: https://www.womansday.com/food-recipes/a32884878/chicken-kebabs-recipe/

 

Maple-Miso Salmon

  • 2 lemons
  • 2 limes
  • 1/4 c white miso
  • 2 Tbsp extra-virgin olive oil
  • 2 Tbsp maple syrup
  • 1/4 tsp ground pepper
  • Pinch of cayenne pepper
  • 1 (2.5 pound) skin-on salmon filet
  • Sliced scallions for garnish
  1. Position rack in upper third of oven; preheat broiler to high. Line a large rimmed baking sheet with foil.
  2. Juice 1 lemon and 1 lime into a small bowl. Whisk in miso, oil, maple syrup, pepper and cayenne. Place salmon, skin-side down, on the prepared pan and spread the miso mixture on top. Halve the remaining lemon and lime and arrange around the salmon, cut-sides up.
  3. Broil the salmon just until it flakes with a fork, 7 to 12 minutes. Serve with the lemon and lime halves and sprinkle with scallions, if desired.

Source: https://www.eatingwell.com/recipe/276374/miso-maple-salmon/?printview

 

Oven Roasted Sweet Potatoes

  • 4 c peeled, chopped sweet potato
  • 1 sweet onion, cut into wedges
  • 2 cloves garlic, sliced
  • 3 Tbsp olive oil
  • 1 Tbsp balsamic vinegar, or more to taste
  • 1 pinch salt and ground black pepper to taste
  1. Preheat oven to 425°F.
  2. Mix sweet potatoes, onion and garlic in a bowl. Drizzle olive oil over the mixture and toss to coat, then pour into a shallow roasting pan.
  3. Roast sweet potato mixture in the preheated oven, turning frequently, until the vegetables are soft and golden brown, 30 to 35 minutes.
  4. Remove from the oven. Drizzle balsamic vinegar over the vegetables; season with salt and pepper.

Source: https://www.allrecipes.com/recipe/241834/oven-roasted-sweet-potatoes/

 

Zucchini Crust Pizza

  • 2 c shredded zucchini (1 to 1.5 medium), squeezed dry
  • 1/2 c egg substitute or 2 large eggs, lightly beaten
  • 1/4 c all-purpose flour
  • 1/4 tsp salt
  • 2 c shredded part-skim mozzarella cheese, divided
  • 1/2 c grated Parmesan cheese, divided
  • 2 small tomatoes, halved and sliced
  • 1/2 c chopped red onion
  • 1/2 c julienned bell pepper
  • 1 tsp dried oregano
  • 1/2 tsp dried basil
  • Chopped fresh basil, optional
  1. Preheat oven to 450°F. In a large bowl, combine first 4 ingredients; stir in 1/2 c mozzarella cheese and 1/4 c Parmesan cheese.
  2. Transfer to a 12-inch pizza pan coated generously with cooking spray; spread to an 11-inch circle.
  3. Bake until golden brown, 13-16 minutes.
  4. Reduce oven setting to 400°F. Sprinkle with remaining mozzarella cheese; top with tomatoes, onion, pepper, herbs and remaining Parmesan cheese.
  5. Bake until the edges are golden brown and cheese is melted, 10-15 minutes. Sprinkle with chopped fresh basil, if desired.

Source: https://www.tasteofhome.com/recipes/zucchini-crust-pizza/

 

Chewy Oatmeal-Raisin Cookies

  • 1 1/4 c rolled oats
  • 3/4 c all-purpose flour
  • 1 tsp ground cinnamon
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1 stick unsalted butter, softened
  • 3/4 c sugar
  • 2 Tbsp molasses
  • 1 large egg
  • 1 tsp vanilla extract
  • 1 c raisins
  1. Combine the oats, flour, cinnamon, baking powder and salt in a large bowl.
  2. Beat the butter, sugar and molasses in a large bowl with a mixer on medium-high speed until fluffy, about 5 minutes. Beat in the egg and vanilla until smooth, about 2 more minutes.
  3. Reduce the mixer speed to low and add the flour mixture, beating until combined. Stir in the raisins by hand.
  4. For the best flavor and texture, cover the dough and chill at least 4 hours, or overnight.
  5. Position racks in the upper and lower thirds of the oven;Preheat oven to 350°F.
  6. Line 2 baking sheets with parchment paper. Form the dough into 12 balls, about 2 Tbsp each, and arrange 3 inches apart on the prepared baking sheets.
  7. Flatten with the back of a fork and bake until the cookies are golden, 15 to 17 minutes. Let cool 5 minutes on the baking sheets, then transfer to racks to cool completely.

Source: https://www.foodnetwork.com/recipes/food-network-kitchen/chewy-oatmeal-raisin-cookies-recipe2-1973236

January is National Thyroid Awareness month, a time to spread awareness and educate others on the different types of thyroid disorders that affect 1 in 10 people in the United States. While many thyroid disorders are genetic, there are some ways you can improve your thyroid function naturally. Below are a few ways you can improve your thyroid health.

Watch Your Diet

Maintaining a healthy diet is important for overall health, however there are some specific ways you can modify your diet to help improve and maintain thyroid function. It is important to limit and avoid processed foods, refined sugar, trans fats, preservatives and dyes. Instead, choose whole, fresh foods like antioxidant rich fruits, vegetables, heart healthy fats, lean protein and whole grains.

Certain vitamin and nutrient deficiencies have also been linked to thyroid disorders, which can be supplemented through food. An iodine deficiency can cause thyroid issues, but can be supplemented through things like table salt, dairy products, saltwater fish, shellfish and other seafood. Vitamin D deficiency has also been linked to thyroid disorders such as Hashimoto’s disease. Vitamin D intake can increase by eating foods like dairy products, eggs, mushrooms and fatty fish. Additional nutrients like selenium and B12 can also help to improve thyroid function.

Stay Active

Like diet, exercise is key to living a healthy lifestyle as well as keeping your thyroid healthy. Physical activity will help boost your metabolism and improve hormone levels and can help alleviate symptoms caused by thyroid disorders. Any type of exercise can be beneficial, however, low impact exercise like walking or cycling can have great benefits without causing joint pain that often comes along with thyroid disorders. Adding in 3-5 days of exercise each week can regulate your thyroid and benefit your overall health.

Manage Stress 

People may be surprised to learn that stress can have a significant impact on thyroid health. High stress levels can increase cortisol levels which slows down metabolism and causes drops in T3 and T4 levels, which both have negative effects on thyroid function. There are many ways to reduce stress, for example, meditation, exercising, deep breathing, self-care and hobbies are all ways that can help reduce stress in day to day life.

Schedule Regular Doctor Visits

Since symptoms of most thyroid disorders are symptoms of many other common conditions, people can suffer from thyroid issues without ever being diagnosed. Regular checkups with your primary care physician can help identify symptoms early on. Your physician will test your blood, which will identify any thyroid issues you may have. From there, your doctor will work with you to create the best treatment plan.

Although there is no way to guarantee you will not develop a thyroid disorder, these tips can help both avoid and treat thyroid disorders. Luckily, with treatment, most thyroid disorders are very manageable and will not negatively affect your quality of life. If you suffer from symptoms and you think you may have a thyroid disorder, our primary care physicians can run tests, diagnose the issue and provide treatment. If you are in need of a Primary Care Physician, visit https://www.southwoodshealth.com/findaphysician/?ilf-physician&ilf-search&ilf-speciality=primary-care.

2023 is here, and it is the perfect time to revisit your goals and focus on changes you can make to stay healthy in the new year. More exercise is typically included in many people’s New Year’s resolutions, and can be beneficial for everyone whether you are trying to lose weight or just focusing on your overall health. Here are a few tips for living healthy in 2023.

Start Slow

If you aren’t already working out regularly, starting a new workout regimen can be overwhelming and even a bit scary. It is important to start slow and do what you can. Many people will overdo their workouts at the beginning, leading them to give up on their goals. Start with adding activity into your daily life by taking the steps instead of the elevator, a simple walk around the block, or a swim in a pool. As you get more comfortable start adding in cardio and strength training, either at a gym or at home.

Find Something you Love

If you hate running, chances are investing in an expensive treadmill won’t be the greatest way to get active and stick to your exercise routine. Finding a workout you really enjoy will make it much easier to stay on track and stay motivated to work out. If you’re someone who gets bored easily, make sure you add variety to your workouts. Find new ways to add in cardio, strength training and other types of movement to help you stay consistent without getting bored.

Schedule It

Just as you would schedule a meeting or an appointment, schedule time to be active and make it a priority in your day. Whether you take group classes, visit your local gym or exercise at home, it can be helpful to block off time during your week to get moving. This can help you prioritize your exercise and take time out of your busy schedule to make it happen.

Set a Goal

Having something to work towards can be very motivating. Whether it’s to lose 10 pounds, run a mile without stopping, or bench press a certain amount of weight. Setting a goal will help you keep progressing and working towards achieving that goal.

Find a Buddy

If you find it tough to keep yourself motivated and accountable when it comes to exercise, having a workout buddy can be extremely helpful. It’s easier to skip a workout when you’re on your own, but if you have a workout buddy holding you accountable, you will be much less likely to miss it. Pick a friend, spouse, roommate, sibling or anyone else who has similar goals so you can help keep each other accountable.

Being more active is a great New Year’s resolution that can help both your physical and mental health. Many people start out strong in January but lose focus after a few months or weeks. With these tips, you’ll have an easier time staying motivated and reaching your goals in 2023!

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