As the days grow shorter and the temperatures drop, more women turn to tanning salons for a dose of sunlight and a healthy glow. But no tan is truly healthy and one earned indoors is especially dangerous. In fact, research suggests that using a tanning bed – even just once – is associated with a 75 percent increased risk of melanoma, especially for those younger than 35.

MYTH: Tanning is safe as long as I don’t get sunburn and it may even prevent sunburn during vacation.

FALSE!

There is very little difference between a suntan and sunburn; they are just different degrees of the same UV damage process. Any change in pigmentation – including a tan – is an indication of DNA damage that stimulates cellular repair mechanisms in the skin.

Many people tan before vacations because they think it will decrease their risk of sunburn, but you can burn even with a tan. If you do burn on vacation, it only means you were not protecting yourself well enough to avoid the burn.

MYTH: Tanning beds are safer than sunbathing outdoors.

FALSE!

The sun emits two types of ultraviolet rays: UVA (long-wave) and UVB (shortwave). Tanning beds use mostly UVA to avoid the burning and peeling associated with UVB, but these rays are still dangerous. In fact, UVB actually encourages skin cells to increase their natural DNA repair enzymes. So, you may be getting more permanent DNA damage with UVA-only tanning beds, because your body is not able to repair itself as well as with the UVA-UVB mix from the sun. In addition, tanning beds on average emit at least 5 times more UV per unit time than mid day sunlight.

MYTH: A tanning bed is a good source of vitamin D during the winter when there is not as much sunlight.

FALSE!

Even with sunscreen and other protection, the few minutes of sun exposure we get on a daily basis – to and from work, going to the store, mowing the lawn in the evening – provides adequate vitamin D exposure, especially if you have fair skin. If necessary, vitamin D can be supplemented through vitamin pills.

MYTH: Tanning beds are an effective treatment for “winter blues” or seasonal affective disorder (SAD).

FALSE!

I do not recommend tanning beds or salons for SAD syndrome. However, having a very bright, sun simulating lamp to sit under for up to 30 minutes a day can be helpful. Safe options include PureLite, Verilux, or Chromalux neodymium bulbs to replace the usual incandescent or fluorescent bulbs.

Dr. Lawrence Mark is a dermatologist, specializing in melanoma and cutaneous lymphomas, at the IU Health Simon Cancer Center in Indianapolis. He is also an assistant professor at IU School of Medicine. For more information, visit iuhealth.org/cancer.

Jennifer gave Hope so much great information, we couldn’t fit it all in our Fall/Winter issue!  Here are the additional tips that she gave us.

Fans of The Biggest Loser remember Jennifer Rumple from two seasons ago. How could you forget her? Jennifer worked through a major leg injury and came up a big winner at the finale, where she took the title of At-Home Winner along with the $100,000 prize.

Before the finale, Jennifer had to get through Thanksgiving and part of December with all of the holiday goodies they bring with them – along with her busy job as a news producer in San Francisco. She shared her nutrition and fitness tips for getting through the season without undoing all of the progress you’ve already made with Hope. Her top five tips appear in our Fall/Winter issue.

Here are the rest of Jennifer’s great ideas:

1. Plan a high calorie meal, and eat healthy the rest of the time. “I have my high calorie meal every ten days or so; that way I don’t feel deprived.  Plan yours around the party or holiday dinner so you can enjoy your favorite foods a little bit. But don’t turn it into a high calorie day or weekend.  I see so many people kill themselves in the gym and starve themselves all week only to blow all of that hard work over the weekend. Limit it to one meal. And always drink plenty of water, no matter what.”
2. Know your “slippery slopes”. “Avoid any food that you can’t eat without consuming way too much of it.  For me it’s ice cream. Stay away from any food that triggers you to eat like crazy; by all means don’t keep it in the house.”
3. Realize that eating sugar and artificial sweeteners will only make you crave sugar more. “If those are what you crave, don’t eat them or only have them for your high calorie meal. Over time you’ll discover that you are satisfied with a much smaller portion and eventually you won’t crave those foods anymore.”
4. If you “have to have it”, eat a small portion. “That way you won’t feel deprived. Just make sure you stop after that portion and don’t go back for more.”
5. If the party is at your house, make healthier swaps in your recipes. “There are plenty of ways to lighten up those holiday favorites. You can even use cauliflower in place of potatoes or crusts. Be creative! And if you are bringing a dish to an event, take something healthy to balance out all of the rich foods everyone else will be bringing.”
6. Pull out old pictures of yourself when you were in shape, or hang a piece of clothing that you want to fit into where you will see it every day. “These will remind you where you want to be, and help you keep focused on your goals so you don’t ruin all of your hard work during the holiday season. Plus, try on that goal outfit often, so you can see the progress you’re making. Signs of progress can keep you away from the rich treats.”
7. Don’t starve yourself all day before a party. “You have to eat regularly to keep your blood sugar levels steady.  Otherwise you may be lightheaded and not enjoy the party, or you could binge all night at the event to make up for it.”

Be sure to check out Jennifer Rumple’s top five tips in our new issue.  All of this information combined will help you stay on track … and maybe even lose a few pounds before the New Year!

Marie Cauley is a freelance writer who also pens inspirational romance with hopes of soon being published. Her interests include health, music, dance, spinning, and Pilates.  You can also check out her blog http://www.mtclosetowin.blogspot.com where she writes about faith, fitness…and the connection between them.

Lung cancer is the number one cause of cancer death in the United States. More than 200,000 people are diagnosed each year, yet a majority of these cases – roughly 90 percent – are linked to smoking tobacco and could have been prevented.

In recognition of Lung Cancer Awareness Month this November, here are four easy ways to take care of your lungs:

1. Don’t smoke. The best thing you can do to decrease your risk of lung cancer – and all cancers in general, as well as multiple cardiovascular and pulmonary diseases – is to quit smoking. It’s estimated that if everyone stopped smoking, lung cancer rates would decrease by 90 percent.
2. Avoid secondhand smoke. Secondhand smoke, which contains at least 69 chemicals that are known to cause cancer, is responsible for roughly 3,000 lung cancer deaths among nonsmokers in the United States each year. If you don’t smoke, living with a smoker can increase your risk of lung cancer by 20-30 percent.
3. Check your environment. Certain chemical and environmental exposures can increase your risk of lung cancer. Radon, a radioactive gas found in many older homes, and asbestos, previously used in insulation, can both harm your lungs. Test your home and office to ensure safety.
4. Get screened. According to a recent study from the National Institutes of Health, low-dose CT scans are able to detect lung cancers at very early stages, when they are most treatable. When used to screen high-risk patients, lung cancer survival improved by 20 percent.

Lung cancer screening using CT scans is available to heavy smokers (current and former) at IU Health facilities in Indianapolis, Carmel and Muncie, Indiana. To inquire about eligibility and to schedule a screening, please call 855-293-LUNG or visit iuhealth.org/lungcancerscreenings.

While older patients who smoked or were around smoke or environmental hazards are at higher risk of lung cancer, it is important to remember that lung cancer can affect anyone. I have met plenty of young patients who never smoked yet developed the disease.

Although most lung cancers are usually ‘silent’ until they grow or spread, signs and symptoms may include a cough that doesn’t go away, coughing up blood, chest pain, shortness of breath or wheezing, and unexplained weight loss.

Dr. Ceppa is a thoracic surgeon at Indiana University Health and an assistant professor of surgery at Indiana University School of Medicine in Indianapolis. Dr. Ceppa also directs the lung cancer screening program at IU Health. To learn more, visit iuhealth.org/cancer.

1 in 71. That’s each woman’s lifetime risk of developing ovarian cancer – an aggressive, drug-resistant and deadly disease. Perhaps one of the biggest obstacles to curing this disease is the absence of screening tests, like a Pap smear or mammogram, to detect ovarian cancer at an early stage.

Without this test, it is imperative for each woman to be aware of her own personal risk and how to decrease it, as well as the often-overlooked symptoms of ovarian cancer. Below are six important things you should know about ovarian cancer.

1. A woman is diagnosed every 24 minutes. The American Cancer Society estimates more than 22,000 women in the United States will be diagnosed with ovarian cancer in 2012. Another 15,000 will succumb to the disease.
2. Overall five-year survival is less than 50 percent. Ovarian cancer is the fifth leading cause of cancer death in women and is the deadliest of all gynecologic cancers. It is often referred to as a ‘silent killer’ because most cases are not caught until the cancer has spread to the lymph nodes or other organs, making it more difficult to treat. If caught early, survival rates are greater than 90 percent.
3. Nine in 10 cases are not genetic. Most ovarian cancers are caused by random changes – or mutations – in the cells on the surface of the ovaries. Only one in 10 ovarian cancers are caused by a genetic mutation that increases her likelihood of developing ovarian cancer, and often other cancers too such as breast cancer.
4. Only 15 percent of cases are diagnosed early.  Symptoms of ovarian cancer – abdominal bloating, increased abdominal size, nausea, pelvic pain and pressure, changes in bowel habits, and difficulty eating – overlap with many mild gastrointestinal conditions and are often dismissed as such. Make an appointment with your OB-GYN if these symptoms are new, coexist with other symptoms, occur almost daily (or about 20 times per month over two months), are persistent, or are more severe than expected.
5. Extra pounds increase risk by 80 percent. Obese women – or approximately one third of women in the United States – are more likely to develop ovarian cancer. Diets high in saturated fats can also increase your risk. Meat and dairy products, such as cream, butter and cheese, tend to contain high levels of saturated fats. Moderation is key.
6. Risk increases with the number of periods. Starting your period early in life or starting menopause late can increase your risk of developing ovarian cancer. This relationship has to do with how long your body is exposed to increased levels of estrogen. Interestingly, birth control pills taken for five or more years can lower your risk by about 50 percent.

Dr. Emma Rossi is a gynecologic oncologist at Indiana University Health and an assistant professor of obstetrics and gynecology at IU School of Medicine. She specializes in the diagnosis and treatment – including robotic surgery – of ovarian, cervical and uterine cancers.

With the holiday season in full swing, it’s easy to be tempted by flavorful – but fatty – foods. The tempting treats could put you at risk, though, for a higher level of a waxy fat known as cholesterol.

We’ve all read what can happen to you when you have high LDL cholesterol levels (also often referred to as “bad” cholesterol): inflammation of the arteries, possible artery ruptures and subsequent blood clotting, a heart attack or stroke.

Your arteries can go numb after eating a highly fatty meal, which many of us do during the holidays. Numb arteries don’t function normally and while that short-term stunting typically goes away, it does demonstrate the power cholesterol can have on your arteries. This is particularly important for anyone with coronary heart disease because numb arteries won’t open the way they should normally.

But how can you enjoy what the holidays have to offer while still staying healthy?

Tips for healthy eating:

• Don’t finish your plate – take leftovers home for another meal.
• Know the difference between eating until you’re no longer hungry versus eating until you’re full. Focus on achieving the former.
• Practice moderation in eating.
• Watch out for salty and fatty meals and focus on consuming more fiber and plant oils. A prolonged mix can lead to other issues, such as hypertension and heart attack.

Dr. Yazid Fadl is a cardiologist at IU Health. You can learn more about IU Health at www.iuhealth.org.

Americans will consume 46 million turkeys this Thanksgiving, not to mention countless mashed potatoes, cranberries, green bean casseroles and other side dishes. But with that cornucopia of flavorful foods comes an issue for many: heart failure.

More than 23 new cases of heart failure are diagnosed in Indiana each day, and I typically see an increase in heart failure patients this time of year because they’re often eating both too many foods and too many foods packed with sodium. These poor eating habits can lead to swelling, difficulty breathing, high blood pressure and other issues. The key is to enjoy yourself this Thanksgiving, but to do so in moderation. Do not gorge! This can lead to heart failure.

Imagine your heart is like a car going up a hill. Eventually, the car will slow down and struggle to move upward on that hill. During one of the most common forms of heart failure, your heart can’t pump strong enough to keep blood flowing in the right direction, so it starts to back up and fills up your lungs with fluid.

During heart failure, the heart cannot pump enough blood to the rest of the body, which can result in some of the following symptoms:

• Weight gain of 2-3 pounds or more in one day
• Difficulty breathing, even while lying down
• Sweating with minimal exertion
• Leg swelling
• Chest discomfort

If a big Thanksgiving dinner wasn’t enough of a danger, those with heart issues who plan to shop on “Black Friday” should steer clear of dining in restaurants, which will likely just give them a “one-two punch” of consecutive heavy-sodium meals. Those with heart conditions should be cautious when engaging in strenuous physical activity, like digging holes and planting fall bulbs in lawns, because such activity can be comparable to shoveling snow; it can place extra stress on the heart, leading to heart attacks.

Dr. Yazid Fadl is a cardiologist at IU Health. You can learn more about IU Health at www.iuhealth.org. 

It’s a “chameleon” that takes the shape of the symptoms of other illnesses. Often, it can go undiagnosed or untreated, even though it kills more women than all cancers combined.

Heart disease affects more than 1 in 3 U.S. women, yet many will brush off its symptoms as nothing more than extreme fatigue or indigestion. That’s why Dr. Elisabeth von der Lohe, director of the Women’s Heart Program with Indiana University Health Cardiovascular, suggests women who see any of the following symptoms check with their doctor to ensure they’re not indicative of a bigger problem: heart disease.

Extreme fatigue

This is more than simply being tired. Rather, extreme fatigue is something that lasts over an extended period of time and inhibits you from doing even simple things, like going up and down the stairs or doing laundry. For the elderly, it can mean passing out entirely.

Shortness of breath

We all experience shortness of breath at times; however, when a woman experiences breathlessness while walking, it can be a telltale sign of heart disease. That said, it’s still difficult to determine whether this is a sign of heart disease or just overexertion, so your physician will also likely look to see if you have other risk factors, including diabetes, high blood pressure or cholesterol, and a family history of heart disease.

Indigestion

We’re not just talking about indigestion after a heavy meal – although, that can be a sign of heart disease – rather, we’re concerned if it occurs while exercising, walking, or even climbing the stairs.

Fainting

So many young women faint and it’s usually due to anxiety, but fainting can be an indicator of heart disease, especially in those ages 70 and up.

Nausea and vomiting among diabetics

Some patients who are diabetic lack an appropriate flow of oxygen to the heart. This is rare, but is also sometimes a sign of heart disease.

Source: Indiana University Health Cardiovascular

Dr. von der Lohe is regarded in the Connolly Guide as one of the top cardiologists in the country for women’s health. She’s the director of the Women’s Heart Program at Indiana University Health and a professor of clinical medicine with the Indiana University School of Medicine and the Krannert Institute of Cardiology. Learn more at iuhealth.org/heart.

The American College of Sports Medicine maintains that exercising at least 30 minutes a day at a moderate level is necessary to reduce the risk of disease. Those 30 minutes have nothing to do with weight loss, weight maintenance, etc., but routine is key. Make sure you put forth the effort, even if it is just a ten-minute workout when you normally do an hour. Something is better than nothing.

“The all or nothing attitude needs to be thrown out the window,” Katie Schuver stated. Schuver has her Masters, is an experienced registered yoga teacher, and is a doctoral candidate at the University of Minnesota’s (U of M) School of Kinesiology. She is also a Senior Master Trainer for YogaFit and a research coordinator.

“Women need to establish their exercise journey,” Schuver states. “Are they trying to pick up new habits? Are they trying to maintain their weight? Are they trying to keep a goal?” By finding what is unique to you and setting realistic goals – short and long-term – you will get where you need to be.

“We need to get rid of the idea that we exercise to eat,” Shuver continues. Rewarding yourself with health-oriented awards won’t sabotage your progress. Stay away from goals like chocolate or cookies, and find incentives that are on track with your healthy lifestyle. Work for a massage, new clothes, or new music.

If you live in a climate where winters are white from November to April, Schuver suggests taking advantage of this opportunity to cross-train. “In San Diego, you can run every morning. Any repetitive exercise takes a toll on your body,” she says. A state like Minnesota provides you with the opportunity to go snowshoeing and cross-country or downhill skiing. Embrace the winters as your cross-training time, and try various exercise activities. Not only will your body appreciate it, but your mind will welcome the refresh from your repetitive runs.

Schuver also indicates that always having an exercise back-up plan is a great way to guarantee that you keep fit. Don’t allow a lapse in your routine. If your plan is to wake up in the morning and go for a run, have a plan B. If it is raining, don’t let that be an excuse to go back to bed. Instead be prepared to pop in the new fitness DVD.

So, keep your body challenged and your mind interested by leaving the Halloween candy to the kids, keeping the holiday feasting to a minimum, and creating a new plan for your winter workouts. Remember, determine your exercise intentions, find workouts that you like, and train towards goals that won’t sabotage your healthy lifestyle.

Nicole studied Creative Writing and Mass Communications – Journalism. She is a certified yoga instructor and former ballet dancer. Currently Nicole teaches ballet and barre fitness for Continental Ballet Company.

Lying silently in the wombs of thousands of women is a type of muscular tumor called fibroids. Fibroids are the most common type of non-cancerous tumors affecting women between the ages of 30 – 50. These tumors typically develop within the wall of the uterus, but can also be found within the uterine cavity or attached to the outside of the uterus.  Three out of every four women can have fibroids for years without any significant symptoms. Often these tumors are found during a routine pelvic exam. Although these tumors almost never turn into cancer, they can still adversely affect your health.

• Fibroids can cause swelling of the abdomen with abdominal distortion that resembles that of pregnancy.
• Fibroids can cause pressure on the bladder leading to bladder spasms, frequent urination, incontinence, heavy sensation in the pelvic region, difficulty emptying the bladder and increase urinary tract infections.
• Fibroids can cause prolonged menstrual cycles that last beyond seven days.
• Fibroids can cause heavy menstrual bleeding with clot formation which can lead to severe blood loss anemia and iron deficiency.
• Fibroids can cause increase discomfort and pain during intercourse.
• Fibroids can make it difficult to conceive leading to infertility.
• Fibroids can cause complications during pregnancy including poor attachment of the placenta, miscarriages, preterm delivery, and failure to progress leading to a cesarean section.
• Fibroids can cause bowel problems including bloating, constipation, rectal pressure, hemorrhoids, and rectal pain.
• Fibroids can exert pressure on the nerves leading to the back and the legs causing pain in these areas.

If you are diagnosed with fibroids, it’s important to know the size of the tumors. They can be small like a grape or the size of a grapefruit or cantaloupe. There are multiple health care options for treatment depending on the size and severity of your symptoms.   For those with small fibroids and little to no symptoms, conservative treatments like iron replacement pills can be used to manage any associated anemia. Anti-inflammatory medications can be used to decrease pelvic pain and discomfort in mild cases as well. However for those with larger tumors or more significant symptoms, an invasive procedure may be needed to remove the tumor (myomectomy), remove the endometrial lining (ablation), cutting off blood flow to the tumor to shrink it (Uterine Artery Embolization) or even remove the entire uterus (hysterectomy).  Only 10-20% of fibroids require invasive procedures.

The cause of fibroids is unknown.  These tumors seem to grow best in a high estrogen environment like during pregnancy and shrink when estrogen levels drop during menopause.  Fibroids affect approximately 40 percent of women over the age of 35 and are more common in the African-American population.  Fibroid have been found to be common in some families, suggesting some may have a genetic predisposition for these tumors.  Knowing your family fibroid history and staying current on your scheduled PAP smear and pelvic exam appointments is the best way to screen for your personal fibroid risk.

Additional Links:

Uterine Fact Sheet:  http://womenshealth.gov/publications/our-publications/fact-sheet/uterine-fibroids.cfm

National Uterine Fibroid Foundation: http://www.nuff.org/health_uterinefibroids.htm

By Jesse Stanford

“Why don’t I care about the things I used to care about?” “Why can’t I see a future for myself?” “Why don’t I have enough energy to serve those I care about most?” “Why do I feel tired all of the time?” “What’s wrong with me?”

Do you ever ask yourself these questions? You might be wondering if it is normal to have these “blue” feelings now and then.  The answer is, absolutely! We all go through periods of feeling “blue.” For most of us, these periods of sadness typically last for a few days. However, those who struggle with clinical depression have feelings of a depressed mood that last 2 weeks or more.

Women are 70% more likely to struggle with depression than men (Major Depressive Disorder in Adults). If you are a woman who struggles with clinical depression, you will be able to identify with 3-5 of the symptoms listed below lasting at least 2 weeks, and these symptoms generally interfere with your daily activities and relationships.

• Loss of hope
• Sad or depressed mood almost every day
• Loss of pleasure
• Fatigue
• Insomnia
• Significant weight loss
• Difficulty concentrating almost every day
• Feelings of worthlessness
• Frequent thoughts of death and/or suicide

Grief versus Depression

“Have I recently been impacted by a major life transition such as career change, loss of a relationship, loss of a loved one, or a child going away to college?”

If you answered, “Yes,” to this question, your depressive symptoms are better characterized by bereavement. You can find hope in knowing that depressive symptoms are a natural stage of the grieving process. In fact, research shoes that 35% to 58% of individuals experience symptoms congruent with clinical depression one month following a major loss (Depression, Bereavement, and “Understandable” Intense Sadness: Should the DSM-IV Approach Be Revised?). These symptoms will likely dramatically decrease after 2 months.

Coping with feeling “blue”

If you are struggling with grief, or are a general state of feeling blue, there are a few things you can do to help yourself.

1). Make yourself do something, even if it’s small.

“I’m just going to get up and (Fill in the blank)”

• Walk around the block
• Eat a bowl of cereal
• Read one magazine article
• Call my mom/friend/dad/relative
• Go for a walk/run
• Walk the dog
• Go to the grocery store
• Bake a cake

2). Write down your thoughts and feelings or talk about them with someone you trust.

3) Join a support group through your local church or counseling center

3) Visit websites for more ideas about how to cope with depression

Focus on the Family

Depression-Beyond Serotonin

Psychology Today- Depression Treatment

Give up Perfection

Treatment for Clinical Depression

If you think you may struggle with clinical depression, visit Psychology Today and make an appointment with a psychiatrist or counselor to determine if you may need anti-depressant medication.

Jesse Stanford is a professional counselor in Atlanta, specializing in women’s issues, abuse survivors, and trauma. For more information, visit www.jessestanford.com.