Counting calories: Get back to weight-loss basics
Despite all the diet strategies and fad diet promises out there, weight management still comes down to the number of calories you take in versus the number of calories your body uses. Replacing high-calorie foods with lower-calorie alternatives and reducing your portion sizes can help you cut calories and manage your weight. For a successful and sustainable weight management plan, though, you also need to increase your physical activity. Combining regular activity and healthy eating will help you achieve and maintain a healthy weight. Here's what you need to know.

EXPERT ANSWERS
How does trauma affect memory?
During a sexual assault or other traumatic event, the victim typically focuses on the main terrifying or traumatizing event — the central details, that can remain vivid in memory. Other less important details, called "peripheral details," may not be as well retained in memory. Learn more from Dr. Craig Sawchuk, a Mayo Clinic psychologist.

Is petroleum jelly safe for a dry nose?
Petroleum jelly is generally safe to use. Rarely, however, inhaling fat-based substances, such as petroleum jelly or mineral oil, for prolonged periods can cause lung problems. Learn more from Dr. Lawrence Gibson, a Mayo Clinic dermatologist, about safely soothing a chapped nose.

PLUS ADDITIONAL HIGHLIGHTS
Traumatic brain injury
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Cranberry orange glaze
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How well do you wash your hands?
Washing your hands is one of the best ways to avoid getting sick. But do you wash properly? Remember to follow these steps:

1. Wet your hands with warm or cold water, and apply soap.
2. Rub your hands vigorously for at least 20 seconds.
3. Scrub all surfaces, including the backs of your hands, wrists, between your fingers and under your fingernails.
4. Rinse well.
5. Dry your hands with a clean towel.

Need practical advice on diet and exercise? Want creative solutions for stress and other lifestyle issues? Discover more healthy lifestyle topics at mayoclinic.org.

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The post Housecall: 7 benefits of regular exercise appeared first on Mayo Clinic News Network.

Coping with stress: Workplace tips
The workplace can be a source of stress. Effectively coping with job stress can benefit your professional and personal life. From identifying and addressing triggers, to keeping perspective and knowing when to seek help, here are some tips for managing your workplace stress.

EXPERT ANSWERS
Is loss of taste and smell normal with aging?
Some loss of taste and smell is natural with aging, especially after 60. However, other factors can contribute to loss of taste and smell, including allergies, medications, cigarette smoking and dental problems. Learn more from Dr. Paul Takahashi, a Mayo Clinic internist and geriatrician.

Are isometric exercises a good way to build strength?
Isometric exercises are contractions of a particular muscle or group of muscles. Isometric exercises help maintain strength. They also can build strength but not effectively. Isometric exercises may increase stability and lower high blood pressure. They also may be useful for people with arthritis or an injury making exercise involving movement difficult. Learn more from Dr. Edward Laskowski, a Mayo Clinic physical medicine and rehabilitation specialist and co-director of the Mayo Clinic Sports Medicine Center.

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Feeling faint? What to do
If the blood supply to your brain is inadequate, even momentarily, you may feel faint. You may even lose consciousness for a short time. If you feel faint, lie down or sit down. If you're sitting down, place your head between your knees. Don't stand up again too quickly. Sometimes fainting has no medical significance. In other cases, fainting can be caused by a serious underlying condition. Discuss it with your health care provider.

Need practical advice on diet and exercise? Want creative solutions for stress and other lifestyle issues? Discover more healthy lifestyle topics at mayoclinic.org.

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The post Housecall: Easy bruising and age appeared first on Mayo Clinic News Network.

Transgender facts
Transgender is an umbrella term used to describe the spectrum of gender identity and gender expression diversity. It covers a range of gender identities and expressions that might fall outside of the idea that all people can be classified as only one of two genders: male or female (gender binary). Do you want to better understand what it means to be transgender? Here's a primer on the basics, as well as the definitions of common terms used to describe gender identity

EXPERT ANSWERS
When do early HIV symptoms first appear?
The first signs of HIV usually occur within a couple of weeks to a month or two after infection, and usually disappear within a week to a month. The symptoms are similar to those of other viral infections or a bad case of the flu. They may include fever, headache, fatigue, swollen lymph glands, rash, sore joints or muscles, and sore throat. During this period, you are very infectious. More persistent or severe symptoms of HIV infection may not appear for several years after the initial infection. Learn more from Dr. James Steckelberg, a Mayo Clinic infectious diseases expert.

Can some types of osteoporosis drugs hurt my bones?
Certain types of osteoporosis drugs have been associated with an increased risk of two rare, but serious, problems: osteonecrosis of the jaw and an unusual type of fracture in the upper thigh bone. The risk appears to increase with the length of time the drugs are taken. Learn more from Dr. Kurt Kennel, a Mayo Clinic endocrinologist.

PLUS ADDITIONAL HIGHLIGHTS
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Quinoa cakes
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HEALTH TIP OF THE WEEK
Stuffy nose? Try saline spray
Try saline nasal drops to relieve nasal congestion. You can buy these drops over the counter, and they're effective, safe and nonirritating. Also, they won't lead to the rebound congestion that sometimes follows the use of nasal decongestants.

Need practical advice on diet and exercise? Want creative solutions for stress and other lifestyle issues? Discover more healthy lifestyle topics at mayoclinic.org.

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The post Housecall: Understanding shingles appeared first on Mayo Clinic News Network.

More than 5 million people are living with a brain injury in the U.S., according to the Brain Injury Association of America. Annually, the association estimates approximately 3.5 million children and adults sustain a brain injury.

March is Brain Injury Awareness Month. There are many types of brain injuries ─ the most common being concussion, which is caused by a bump, blow or jolt to the head that disrupts the normal function of the brain.

Concussions can happen to anyone, but children and athletes are at a particularly high risk, says Mayo Clinic neurologist Dr. W. David Freeman.

Effects of concussion are usually temporary but can include headaches, blurred vision, nausea, and problems with concentration, memory, balance and coordination. Anxiety and sleep issues also can occur.

Though some injuries can cause a loss of consciousness, most concussions do not. Because of this, some people don't realize they have a concussion. “It is important to be aware when someone sustains a head trauma and stay vigilant for concussion, especially in a young person,” Dr. Freeman says.

“The second most common type of brain injury is an acquired injury, which is what we call hypoxic ischemic brain injury, which happens in about 324,000 individuals each year who have a cardiac arrest outside of a hospital setting,” says Dr. Freeman.

“When the patient’s heart stops, there is lack of oxygen to the brain, and, so, it can be focal in one part of the brain or global, meaning affecting the entire brain,” he adds.

Stroke, which occurs in about 800,000 people in the U.S. each year, is another form of acquired brain injury.

“Stroke is a medical emergency,” Dr. Freeman notes. “It’s imperative to seek emergency medical care as soon as possible, because certain therapies are time-sensitive, depending upon whether a patient is suffering from a ruptured brain aneurysm, or an ischemic or hemorrhagic stroke.”

Calling 911 and being transported to a Comprehensive Stroke Center, which has a dedicated neuroscience ICU can be the difference, he says, between life and death.

“At Mayo Clinic, we not only have teams of neurosurgeons, neurologists, specialty nurse practitioners and physician assistants, but a dedicated neurocritical care unit to ensure the best care is available for brain injury patients,” says Dr. Freeman.

“Also, we have the latest technology and research available for patients that allow us to monitor a patient’s progress and guide their treatment,” he says.

There are several things people can do to help avoid brain injury. Dr. Freeman recommends wearing a helmet, especially when biking or riding a motorcycle, and always wearing a seatbelt.

To minimize brain injury in patients who have cardiac arrest, which can result in loss of oxygen to the brain for four minutes ─ even with CPR ─ Dr. Freeman says maintaining a healthy lifestyle is key. This includes a healthy diet and managing conditions such as diabetes, high cholesterol and hypertension with your doctor.

“Our research has shown that the better your lifestyle, the less complications you may have if you suffer from a brain injury,” he says.

The post Prevention is key to brain injuries appeared first on Mayo Clinic News Network.

For 31 years, Shari had been an accident-free motorcycle rider. In September 2015, she was involved in a devastating crash. Shari may never fully know what happened that day — the traumatic brain injury she sustained despite wearing a helmet wiped away her memories. But she does recall an ever-present sense of support throughout the time she spent in the hospital at Mayo Clinic Health System in Eau Claire, Wisconsin.

“I have been on the other side and am thankful,” Shari says. “The patient does come first.”

On the receiving end of care

Shari had always been a conservative rider who followed the rules of the road and didn’t drink. Her husband, Cary, taught her how to ride a motorcycle when she was 24, because he believed it safer to be a driver than a passenger. But on Labor Day 2015, while Shari, Cary and a group of friends were out for a ride, something went terribly wrong.

The riders with her that day report that the front wheel of Shari’s bike appeared to wobble when she rounded a curve, which caused her to lose control of her bike and go into a skid. She careened into a truck, slid underneath the pontoon it was towing, and was run over.

“I can’t fathom it, all these years being a safe rider,” says Shari, who cannot remember the accident or the ensuing days in the intensive care unit. “Something distracted me; I don’t know.”

When Shari arrived via helicopter to the Emergency Department at the Luther Building at Mayo Clinic Health System in Eau Claire, the response was fast and furious. A team of specialists was immediately called in, and within hours Shari was in the operating room. It was a response that echoed her experiences as a surgical assistant in the operating room on the other side of the gurney.

“Whenever we had a level-one trauma come in, we had to respond quickly,” Shari says. “I’ve always thought that the people there were very professional and respectful to the family members and the patients. It’s a scary time for a lot of people.”

In the thick of severe injuries

Shari’s care team discovered that as a result of the crash, she had not only sustained a traumatic brain injury, but fractured her pelvis and several cervical vertebrae, as well. All of the ribs on her left side were broken, and her left lung was punctured. Shari’s right rotator cuff was damaged, her right tibial plateau was broken, and her right index finger was dislocated.

Following the initial surgery that centered on repairing her damaged lung, the focus shifted to Shari’s head injuries. The swelling was such that the next day she was intubated and put into a medically induced coma. The brain injury also caused Shari to forget how to swallow, so she required a feeding tube. On Sept. 11, 2015, she woke up and, while she doesn’t remember it, pulled out her breathing tube.

“My husband told me that every day he was checked on. When I was in the ICU, social workers talked to him a lot, and I was impressed that someone was watching over him too.” — Shari Callaghan

“My husband and dad were there, and they said I kept trying to say something,” Shari says, adding that what she was trying to say over and over was: “I’m alive!”

Not only did her nurses and physicians provide Shari unparalleled care and treatment throughout her hospital stay, she says, but the attention her husband received during her acute recovery was equally remarkable.

“My husband told me that every day he was checked on,” Shari says. “When I was in the ICU, social workers talked to him a lot, and I was impressed that someone was watching over him too.”

Persevering through recovery

Shari says she has always been a go-getter, but her recovery forced a shift in her perspective.

“People who know me, know I’m like, ‘How come that’s not done yesterday?’” she says. “I think through this whole process I just had to accept that I can’t do anything right now, but I can keep working through it.”

Shari’s ability to remember began returning in late September, just after a surgery to repair her tibial plateau. One of the most poignant memories she has is of her transfer from Luther to a rehabilitation center on Sept. 23.

More than 30 doctors, nurses and support staff who knew Shari first as a co-worker and then as a patient, filled the hospital entrance to send her off. They were there to give her hugs, handshakes and tissues to wipe away tears of happiness that streamed down her face.

“It was very heartwarming,” she recalls.

When she was discharged back home after her acute rehabilitation, the special treatment Shari received from her Mayo Clinic Health System family didn’t end.

“I am so blessed to work with such a great group of people.”  — Shari Callaghan

“The OR and clinic staff and friends took turns and brought or cooked two meals a week when I was home recovering,” Shari recalls. “I had so many positive thoughts and prayers, and lots of help from all my great co-workers.”

Throughout the 11 months following her accident — the longest time she’d ever been away from work — Shari’s recovery moved steadily forward.

“I believe part of the reason my recovery was so great was because I had all the specialty doctors there right away,” she says. “Dr. (Bradley) Grewe was my general surgeon and trauma doctor when I arrived. I also had consults with neurosurgery and orthopedics. All these doctors saw me right away.”

On Aug. 8, 2016, Shari was cleared to go back to work as a surgical assistant in urology. Beginning at only five hours a day, Shari’s ever grateful to be back at work helping others.

“I'm so happy to be back to work and have some normalcy in my life now,” Shari says. “I am so blessed to work with such a great group of people — I have friends all over the hospital from working there 23 years. Mayo is my family also.”

HELPFUL LINKS

• Learn more about Mayo Clinic Health System.
• Read about the Emergency Department at Mayo Clinic Health System in Eau Claire.
• Explore all of Mayo Clinic Health System’s medical services.
• Connect with others talking about the patient experience at Mayo Clinic on Mayo Clinic Connect.
• Connect with others talking about traumatic brain injuries on Mayo Clinic Connect.

The post After Motorcycle Crash, Surgical-Assistant-Turned-Patient Sees Hospital With New Eyes appeared first on Mayo Clinic News Network.

THIS WEEK'S TOP STORIES
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Wrinkles
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HPV infection: How does it cause cervical cancer?
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Stop multitasking and learn how to focus
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HEALTH TIP OF THE WEEK
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Flaxseed is high in fiber and omega-3 fatty acids. Including these small brown seeds in your diet can reduce your total blood cholesterol and LDL cholesterol levels. You can buy raw flaxseed in bulk at many grocery stores and health food stores. At home, grind the seeds in a coffee grinder or food processor, and stir a spoonful into yogurt or cereal. It's that easy.

Need practical advice on diet and exercise? Want creative solutions for stress and other lifestyle issues? Discover more healthy lifestyle topics at MayoClinic.org.

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Receive a free e-subscription to Housecall and other health newsletters.

The post Housecall: What are your barriers to fitness? appeared first on Mayo Clinic News Network.

ANSWER: Quite a bit of research has been done on this topic. The results clearly show that when people without any prior mental health concerns or history of depression suffer a traumatic brain injury, their risk for depression increases significantly. Some studies suggest that the risk for developing depression following a traumatic brain injury may be two to five times higher than in the rest of the population.

For people with a traumatic brain injury who are diagnosed with depression, treatment for depression needs to be integrated into an overall rehabilitation treatment plan. If it’s not, successful long-term recovery from a traumatic brain injury may be difficult.

A traumatic brain injury happens when damage to a person’s head or body from an outside force — such as a fall, a vehicle collision or a sports injury — leads to problems with brain functions. A TBI can cause a wide variety of physical symptoms, such as headaches, seizures, weakness, numbness and loss of coordination, to name just a few. These injuries also frequently trigger cognitive or mental symptoms, including confusion, frequent mood changes, memory loss, and difficulty with reasoning or learning.

Because the damage that a moderate to severe TBI can cause is far-reaching, most people who have a significant brain injury require comprehensive rehabilitation that includes physical, social and cognitive therapies. The overall goal is to improve their ability to function, so they can perform daily tasks and take part in activities they enjoy.

Therapy may begin in the hospital and continue at an inpatient rehabilitation unit, a residential treatment facility or through outpatient services. The specific type of rehabilitation and how long treatment lasts depends on the severity of the brain injury and what part of the brain was injured.

Making progress in rehabilitation can be especially challenging when a TBI is complicated by undiagnosed depression. That’s why it is so important for health care providers to thoroughly screen people with a TBI for depression and to watch for signs of depression during the rehabilitation process.

Common symptoms of depression include, among others, persistent feelings of sadness, emptiness or hopelessness; frequent tearfulness, anger, irritability or frustration; loss of interest or pleasure in activities a person usually enjoys; sleep problems; significant fatigue or lack of energy; changes in appetite; feelings of worthlessness or guilt; difficulty concentrating; problems with thinking and memory; and recurrent thoughts of death or suicide. Identifying symptoms of depression in someone who has a TBI can be tricky, because some depression symptoms may be mistaken for symptoms caused by the brain injury.

When depression is diagnosed along with a traumatic brain injury, treatment may include antidepressant medication and behavioral therapy — treatment options similar to those recommended for people with depression who are not dealing with a TBI. But, treatment for depression needs to be carefully integrated into the overall TBI treatment plan, so recovery from the brain injury and depression can move forward together.

It is also worthwhile to note that TBI is not the only medical condition that can raise a person’s risk for developing depression. For example, cardiovascular disease, stroke and heart attack all can play a role in the onset of depression. If left untreated, depression often can lead to poor outcomes from these health problems, along with a decrease in a person’s quality of life overall.

If you or a loved one has experienced a TBI or another significant health concern, and you see symptoms of depression, do not ignore them. Talk to your health care provider or a mental health professional right away. Help and effective treatments for depression are available. — Dr. Craig Sawchuk, Psychiatry and Psychology, Mayo Clinic, Rochester, Minnesota

The post Mayo Clinic Q and A: Risk for Depression After Traumatic Brain Injury appeared first on Mayo Clinic News Network.

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Having trouble adding whole grains to your diet? Using white whole-wheat bread may make it easier.

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Click here to get a free e-subscription to the Housecall newsletter.

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Tai chi is an ancient Chinese exercise that uses slow, gentle dance-like movements to encourage relaxation, improve balance, and strengthen muscles and joints. You don't need special clothing or equipment to do tai chi. Look for tai chi classes at your local community education center, senior center or health club.

Need practical advice on diet and exercise? Want creative solutions for stress and other lifestyle issues? Discover even more healthy lifestyle topics at MayoClinic.org.

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One way to understand your risk for a heart attack or stroke is to learn your heart age with an online calculator.

The post Monday’s Housecall appeared first on Mayo Clinic News Network.

Colon cancer remains the second-leading cause of cancer death among both men and women in the U.S. On this week's program, we hear about #strongarmselfie, the social media campaign to raise awareness and funds for a cure. Gastroenterologist Dr. Paul Limburg explains why the best test for colon cancer is the one you get. Also on the program, physical medicine and rehabilitation specialist Dr. Allen Brown discusses why older adults are as vulnerable as athletes to traumatic brain injury. And we'll have suggestions for choosing palliative care from general internal medicine specialist Dr. Jacob Strand.

Myth or Matter-of-Fact: African-Americans are at the same risk as other groups for colon cancer.

Mayo Clinic Radio is available on iHeart Radio.

Click here to listen to the program on Saturday, March 21, at 9:05 a.m., and follow #MayoClinicRadio.

To find and listen to archived shows, click here.

Mayo Clinic Radio is a weekly one-hour radio program highlighting health and medical information from Mayo Clinic. The show is taped for rebroadcast by some affiliates.

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Miss the show?  Here's the podcast:  MayoClinicRadio PODCAST March 21 2015

Myth or Matter-of-Fact: African-Americans are at the same risk as other groups for colon cancer.

To listen to the program at 9 a.m. Saturday, March 21, click here.

Follow #MayoClinicRadio and tweet your questions.

Mayo Clinic Radio is available on iHeartRadio.

Mayo Clinic Radio is a weekly one-hour radio program highlighting health and medical information from Mayo Clinic.

To find and listen to archived shows, click here.

The post Mayo Clinic Radio: Colon Cancer Awareness/Brain Injury/Palliative Care appeared first on Mayo Clinic News Network.