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  1. SHARE WITH A FRIEND! golden llfe Dealing with Painful Sciatica—What are the Best Treatments? Spring 2016 Owww. If you’ve ever experienced sciatica, you know it’s difficult to get comfortable either sitting or standing. Sciatica is a pain extending from the back of your pelvis down the back of your thigh, sometimes down to the foot. Leg numbness and weakness are also symptoms in more severe cases. Why does sciatica hurt so much? Your sciatic nerve is the primary nerve of your leg and also the largest nerve in your entire body. Usually, sciatica is caused by a herniated disk in your spine that presses on your sciatic nerve. Sometimes, the cause for sciatica cannot be identified. Its symptoms may resemble other conditions or medical problems so always consult your healthcare provider for a diagnosis. How effective are common treatments for sciatica? Based on the evidence from evaluating relevant studies on the issue, our group of Valley family medicine physicians concluded: • Epidural steroid injections may be offered to patients with sciatica of more than six month’s duration; Conclusion: Minimal short-term improvement in leg pain and disability scores RESOURCES • Surgical diskectomy can be offered to patients with severe sciatica; Conclusion: Modest, short-term improvement in leg pain and disability scores Cholesterol & Blood Sugar Screens • Nonsteroidal anti-inflammatory drugs (NSAIDs) and systemic steroids; Conclusion: Should notbe used in patients with sciatica—all of these medications have adverse effects and do not appear very effective Tuesday, June 7, 2016 8 AM – Noon Registration required Screenings for GoldenCare members include total cholesterol, (high-density lipoprotein, or HDL, and low-density lipoprotein, LDL), triglycerides and blood sugar. Cost is $20 for GoldenCare members. For proper results, fast after midnight the night before and refrain from drinking alcohol for 48 hours before your test. Immediate results. • Traction and bed rest; Conclusion: Should not be offered to patients with sciatica because they do not improve pain or disability, and bed rest can worsen back pain What treatments are most effective? Sciatica usually heals on its own with some rest, time and patience. Staying active is important for those with back pain. To help relieve the pain, treatment may include: Call 425.226.4653 to register. • Heat or cold applications to the sore muscles • Movement (keeping your body in motion minimizes inflammation) FREE Events and Seminars • Surgery (to repair your herniated disk, if the condition continues) STROKE CLUB By Adam Stephenson, DO; Gary Kelsberg, MD; and Jon O. Neher, MD, University of Washington at Valley Family Medicine Residency and Leilani St. Anna, MLIS, AHIP, University of Washington Health Sciences Library Monthly Potluck & Support Group 2nd Tuesday of the month Next meeting: June 14, 2016, 6:30 PM Medical Arts Center 1st Floor, Room C 4033 Talbot Road S, Renton Need to find a doctor? See 6 Steps for Enjoying a Healthier Plane Ride Bring a meal item to share. Drop by—registration not required. View more info PRESCRIPTIVE EXERCISE INFORMATION SESSION FREE Event— offered multiple times during the month Fitness Center Conference Room Talbot Building, 1st Floor Get a prescription for a lifetime of good health. Attend this free, 1-hour presentation to learn about our specialized, prescriptive exercise programs, Healthy Foundations and Lifestyle 365. Planning a plane trip? There are steps you can take for a better, healthier excursion. 1. Store medication to be taken during the trip in a carry-on bag. 2. Pack extra meds in case of unexpected delays. 3. Talk to your doctor about whether you'll need to adjust your meds during your trip. Healthy Foundations is a 16 Week Lifestyle Modification Program that is comprised of Physical Therapy, Nutrition Counseling, Weekly Wellness Workshops and Lifestyle 365 Prescriptive Exercise. 4. Keep an identification card with you at all times if you have epilepsy or diabetes. 5. Bring a list of all medications and doses, and your doctor's contact information. 6. Drink plenty of water before and during your flight to prevent dehydration. Lifestyle 365 is a results-based fitness program based on detailed fitness and wellness assessments, health history, and personal goals. Protect the Skin You’re In More info or register HIP & KNEE REPLACEMENT SEMINAR Thursday, May 19, 2016, 6 – 7 PM Medical Arts Center Auditorium, 1st Floor William Barrett, MD, Orthopedic Surgeon More info or register UNDERSTANDING AND PREVENTING AORTIC ANEURYSMS, A SILENT KILLER Shielding yourself from skin cancer is even more important as we age. Between 40 and 50 percent of Americans who live to age 65 will have skin cancer at least once. It’s also been reported that more than half of skin cancer-related deaths occur in persons more than 65 years old. The longer people live, the more likely they are to develop skin cancer, and the greater their chances of dying from it. Thursday, June 16, 2016, 6 – 7 PM Medical Arts Center Auditorium, 1st Floor Sherene Shalhub, MD Vascular Surgeon More info or register Why? Most skin cancer results from sun damage over the course of a lifetime. In fact, the majority of our skin’s UV exposure, the primary cause of skin cancer, occurs after age 40. Since seniors have lived longer, they are more at risk because they’ve experienced the most UV exposure and have the most sun damage. If you’ve received five sunburns over your lifetime, your risk of melanoma doubles. Each successive burn raises your risk further. And as the Earth's protective ozone layer has thinned in the last few decades, our exposure to stronger, more harmful ultraviolet light has increased. Sun protection should remain a priority throughout our lives because a burn in later age could be the one to trigger cancer. SENIOR HEALTH FAIR Save the Date! Friday, September 30 Medical Arts Center 1st Floor Health screenings, senior services booths, doc talks, giveaways & great health info! What else makes seniors more susceptible to skin cancer? • Reduced immune systems • Reduced ability to heal • Thinner skin • Damage to skin from exposure to smoking and other pollutants in the environment 3 Ways to Help Avoid Skin Cancer as We Age 1. Stay out of tanning beds. More people develop skin cancer because of UV tanning than develop lung cancer because of smoking. Cancer Lifeline provides emotional support, resources, classes and exercise programs in the Puget Sound area. They serve all people living with cancer—patients, survivors, family members, friends and coworkers. 2. Practice effective sun protection daily. Wear broad spectrum (UVA/UVB), water resistant sunscreen with an SPF of 30 or more, even on cloudy days. Wear protective clothing on arms and legs, wide-brimmed hats and sun glasses when possible. Seek shade, especially when the sun is the strongest between 10 AM and 2 PM. Use extra caution when near reflective surfaces like water, snow and sand. Get vitamin D safely through a healthy diet, which may include a supplement. For more info, call 206.297.2500 or visit Downsizing and Organizing: An Informational Presentation S P O N S O RE D BY 3. Check your skin. Periodic head-to-toe self-checks are recommended. Watch for any growth with an irregular border, multiple colors and increased size or any other notable change. If you see something suspicious, make an appointment and show your primary care provider or dermatologist. Retirement Community Monday, May 23, 3:30 PM Chateau at Valley Center, 4450 Davis Avenue S., Renton 98055 Call 425.251.6677 to register Moving to a smaller home may seem daunting after years of accumulation. However it’s doable with proper planning and knowledge of the process. Pick up tips about organizing and scaling back your belongings. Ron Swensen, MD As Medical Director of Valley Medical Center's Oncology Services, I am alarmed at the exponential rise in patients experiencing skin cancer. May, Skin Cancer Awareness Month, is the perfect time to recommit ourselves to practicing thorough, consistent sun protection. Remember, a healthy tan is not healthy. Family Diversity: Past, Present and Future Need to find a doctor? See S P O N S O RE D BY 4 Ways to Give Healthy Food an Extra Flavor Boost Retirement Community Friday, May 27, 2 PM Chateau at Valley Center, 4450 Davis Avenue S., Renton 98055 Call 425.251.6677 to register Whether nuclear, step, foster, extended, transnational, adoptive, or informal, American families are more diverse than ever. Sociologist Teresa Ciabattari leads a conversation about the complexity and history of modern American families. Participants will explore how the economy and society influenced these changes, and new ways to interpret changes in make-up and definition of the American family. 1. Give veggies a sweeter, smokier flavor by brushing them lightly with oil and a sprinkle of herbs, then roasting in the oven at 450 degrees. HEALTHY & DELICIOUS 2. Using a bit of oil, slowly caramelize onions in a pan over low heat. Use the sweet, rich sauce over a meat or poultry dish. 3. Enliven flavors by tossing in a variety of colorful peppers or hot pepper sauce, citrus juice, pomegranate seeds, or herbs such as cilantro into your entrees, salads and side sides. 4. Opt for condiments with less sugar, such as fresh salsa, tapenade, horseradish, mustard, bean puree or wasabi. 15 Reasons Why Staying Active Should be a Priority Chicken Salad Blues Ingredients 1 9.75-ounce can premium chunk chicken breast packed in water (or a similar amount of leftover chicken breast chunks) 1 large stalk celery, finely chopped 1/4 cup reduced-fat mayonnaise 4 leaves romaine or red leaf lettuce, washed and trimmed 2 ounces blue cheese, crumbled 1 ripe tomato, quartered (or 8 cherry tomatoes) 1 small cucumber, washed and thinly sliced Directions It’s never too late to start an exercise program and with spring in full swing, it’s a great time get in the habit of making regular physical activity an essential part of your day. Even if you aren’t regularly active, it’s not too late to start. While there are recommended activity goals, remember that some physical activity is better than none at all. Your health benefits will increase with the more physical activity that you do. Drain chicken, if using canned chicken. Add chopped celery and mayonnaise. Mix lightly to keep the chicken chunky. Arrange lettuce in a shallow serving bowl. Put chicken salad in the middle and crumble blue cheese over it. Arrange tomatoes and cucumber slices around the plate. Cover with plastic wrap and refrigerate until ready to serve. Exercise does not have to be vigorous to be beneficial. Even a walk around the park or 30 minutes working in the garden can be helpful for the body and mind. Also, if 30 minutes of exercise at one time seems too much, research now suggests that three, 10-minute intervals spread out over the day is just as effective. In a week’s time, aim for at least 150 minutes of moderately vigorous activity like brisk walking, and strength-building activity twice a week. Serves four Each serving contains about 175 calories, 15 g protein, 10 g fat (51 percent calories from fat), 46 mg cholesterol, 3.5 g carbohydrates, 1 g fiber, and 675 mg sodium. Benefits of Staying Active 1. Increases flexibility DONATE 2. Tones muscles 3. Builds stronger bones Shop at Fred Meyer or Amazon and They Will Donate to Valley’s Volunteers in Action 4. Improves mobility and balance 5. Boosts self-image 6. Relieves insomnia 7. Relieves tension and stress 8. Offsets feelings of anxiety and depression 9. Helps maintain a healthy weight Valley Medical Center’s Volunteers in Action is now participating in the Fred Meyer Community Rewards Program. 10. Enhances cardiovascular fitness 11. Increases high-density lipoprotein (HDL) cholesterol levels (the "good" cholesterol) Now you can support VIA just by shopping at Fred Meyer with your Rewards Card. The donation VIA will receive is related to how many customers select VIA as their Community Rewards organization and how much they shop. How Can You Sign Up to have Fred Meyer Donate to VIA? You can link your Rewards Card to VIA by clicking this link and filling out the online form. Whenever you use your Rewards Card when shopping at Freddy’s, you will be helping VIA earn a donation from Fred Meyer. If you do not have a Rewards Card, you can sign up for one for free at the Customer Service Desk of any Fred Meyer store. 12. Reduces the risk of chronic diseases (like type 2 diabetes or certain types of cancer, including breast cancer or colon cancer) 13. Provides fun, enjoyment and an opportunity to get social 14. Provides for a longer, healthier, more independent life 15. Reduces joint and muscle pain If you have an existing medical condition, or are just starting an exercise program, be sure to talk to your healthcare provider before beginning to make sure the exercise program that you choose is designed with your health and wellness in mind. Valley’s Fitness Center can help you get started on an exercise program that’s just right for you. Register for a free info session about our prescriptive exercise program. To schedule a free tour, call 425.656.4006 or to learn more visit What is AmazonSmile? When you shop at, you’ll find the exact same low prices, vast selection and convenient shopping experience as, with the added bonus that Amazon will donate a portion of the purchase price to your favorite charitable organization. Find out how to sign up to support Volunteers in Action. Activity Quiz Make sure you have your facts straight about the importance of exercise by taking our activity quiz. Tips for Preventing High Blood Pressure Why Support VIA? In addition to serving the hospital with their time and talents under hospital staff direction and supervision, our VIA organization is a valuable financial contributor to Valley. The VIA organization uses the money it raises through the gift and flower shops, special vendor sales and now Fred Meyer's Community Rewards and AmazonSmile, to fund scholarships for Valley employees to further their professional development, purchase vans for our free shuttle service, sponsor the NICU Family Thanksgiving dinner, fund special purchases around Valley, like the DAISY display case in the hospital main lobby and provide low-income families in our district Fred Meyer gift cards so they can purchase groceries for their holiday meals or buy gifts for their children. High blood pressure is sometimes called "the silent killer" because it can be deadly and those who have high blood pressure may not know they have it. To help prevent high blood pressure, the U.S. Centers for Disease Control and Prevention offers these four tips: 1. Monitor your blood pressure regularly. 2. Keep your blood sugar well controlled if you have diabetes, which is a risk factor for high blood pressure. GOLDENCARE WEBSITE 3. Take your meds for diabetes, blood pressure and other chronic health conditions exactly as prescribed. PREVIOUS NEWSLETTERS 4. Discuss with your doctor any health issues that may contribute to high blood pressure. Back Issues of GoldenLife Are Available Online. Click here to view back issues. If This is Your First Time Receiving GoldenLife Welcome to all of our new GoldenCare members! GoldenLife is our quarterly e-newsletter, keeping you current with what's going on that may interest you.