Do Over

After Helena resident Les Schwelling suffered a heart attack in October 2002, he resolved to take control of his health. Under the guidance of UAB cardiologist Alan Gertler, M.D., he launched an exercise program, improved his diet and added whole-food supplements, resulting not just in a loss of 25 pounds, but also a new lease on life.

Beginning slowly with a walking routine, Schwelling eventually moved to vigorous workouts on a stationary bike and rowing machine. “I’m probably in better shape than I’ve ever been,” he says now. “I don’t feel like I’m pushing my 70th year.”

Schwelling’s transformation also has reduced his dependence on medications, showing it’s never too late to start adopting healthy habits. In fact, even if you’ve neglected your health for years, in many cases you can get a “do over”—controlling or actually reversing some of the damage your body may have experienced. To help you do just that, here’s the latest advice from top UAB health experts.

Cancer
If you use tobacco, do whatever it takes to quit. “Without any question, tobacco is the major reversible cause of cancer,” says UAB oncologist and Comprehensive Cancer Center Director, Edward Partridge, M.D.

Nutrition, exercise and proper weight management are also important, he adds—obesity increases the risk of multiple types of cancer. Strive to eat five to seven servings of fruits and vegetables a day, and reduce saturated fats and consumption of red meat.

Also, remember to get recommended screenings, such as a Pap smear, mammogram
and colonoscopy. Even if it’s been years since you’ve been screened, Dr. Partridge says, it’s not too late. Testing can detect disease early, making successful treatment much more likely. “A mammogram-detected cancer has a 95 percentplus cure rate,” Dr. Partridge says. “A colonoscopy can actually prevent cancer from occurring by detecting and removing polyps.” Talk to your doctor about which screenings are appropriate for you, and when to get them.

For more information on cancer, including diagnostics and procedures, visit uabhealth.org/cancer.

Diabetes
Type 2 diabetes typically results from weight gain, inactivity and a genetic predisposition
to get the disease, says UAB endocrinologist Carlos Arguello, M.D. Lifestyle changes, such as increasing regular physical activity and losing weight, can help manage or even prevent the disease. “A patient who has developed type 2 diabetes or is at risk of developing diabetes,” Dr. Arguello says, “can probably turn the clock back with adequate lifestyle changes.”

To do this, Dr. Arguello recommends a balanced diet that’s low in saturated fat and simple sugars. He advises a daily nutrient balance of about 50 percent to 60 percent calories from complex carbohydrates, 30 percent from healthy fats, and 10 percent to 15 percent from protein.

Also, work up to at least 30 minutes of physical activity a day at least five days a week (this can be as simple as a regular walking program). “We tell our patients to start slowly,” Dr. Arguello says. “We don’t expect anybody who is not fit to all of a sudden start to walk 30 minutes a day.”

Visit our website today to learn more about diabetes at uabhealth.org/diabetes.

Heart disease
As with cancer, heart disease risk is reduced by not smoking, Dr. Gertler says. Smoking accelerates plaque formation in blood vessels, leading to coronary artery disease—the number one cause of death among men and women in the U.S. Research has shown that after 10 years without smoking, the risk of a heart attack drops to that of a nonsmoker.

Make sure your diet includes heart-healthy fats found in coldwater fish such as salmon, as well
as in olive oil and nuts. In some cases, Dr. Gertler says, a strictly vegetarian diet may even be able to decrease the plaque that is already present in arteries.

It’s also important to control high blood pressure and diabetes, and to stay active. “I try to impress upon my patients that even though they have lived a poor lifestyle for many years,” he says, “it’s still going to have a significant impact if they can change some of these factors, as far as their longevity and reducing their chances of a heartrelated event or a stroke.”

Keep your heart healthy by logging  on today at uabhealth.org/heart.

Joints
Although you generally can’t reverse osteoarthritis, you can take steps to minimize the effects, says UAB orthopaedic surgeon Thomas Hunt, M.D.

For example, strengthening your core muscles in the center of your body—such as your abdominal and lower back muscles—improves your body’s structural stability. If you’re a runner, including other activities—such as bicycling or swimming—can balance your muscles
and reduce injury risk.

Interestingly, arthritis at the base of the thumb is common, Dr. Hunt notes, especially in those who do handintensive jobs or activities, including golfers. “The force at the base generated
through pinching can be more than nine times the force that’s actually occurring at the tip,” he explains. Using oversized grips for such things as pens and golf clubs may help reduce pain because less pinching is required by the thumb.

Skin
Even damaged skin can rejuvenate, says UAB dermatologist Patricia Mercado, M.D. “If you protect your skin, it will repair,” she says. “And you can repair precancerous lesions by blocking further carcinogenic rays from the sun.” Just as quitting smoking allows the lungs to heal, she explains, quitting sunbathing and protecting it from further sun damage
gives the skin a chance to restore.

Dr. Mercado advises using a sun protective lotion with an SPF of 15, applied every day, even if you don’t expect to be outside. If you’ll be doing a planned outdoor activity or exercising, wear a sunscreen with an SPF of 30 or above. Reapply liberally and often if you’re sweating or in water. Look for products that are “broad spectrum,” which means protection for both UVA
and UVB rays (products with zinc oxide or titanium dioxide are best for sensitive skin). Avoid being out in the direct sun during peak hours, from 10 a.m. to 2 p.m.

Dr. Mercado also says it’s important to wear a hat and specialized sun-protective clothing for prolonged outdoor activities or while on vacations. She recommends the brands Solumbra and Coolibar.