Sodium is an important part of a balanced diet, but too much of a good thing can lead to many health problems. Ninety percent of Americans consume much more sodium than recommended. Less than 1500 mg is recommended by the American Heart Association, but the average American consumes 3,400 mg.

Fast and processed foods are notorious for piling on the sodium, but many people have misconceptions about low-sodium/salt options they can cook at home. Here are some salty myths to help you lower your sodium intake: 

Written by Rebecca Budde, SIU School of Medicine
After some amazingly mild days in December, the winter weather has really set in – it’s COLD outside! For some, the cold means the welcome possibility of a dusting of snow on the lawn; for others, the cold can exacerbate an already painful incurable condition.
Raynaud’s Syndrome is a disorder that can affect the blood vessels in the fingers, toes, ears and nose. This disorder is characterized by episodic attacks that cause ischemia (constricted blood vessels) and pain in the areas affected. “For those with Raynaud’s syndrome in the hands, the limited blood flow can cause the fingers to turn cold, white and/or blue and be very painful and possibly even cause sores or ulcers to form,” according to plastic surgeon Dr. Michael W. Neumeister.
In January 2004, Dr. Neumeister injected his first patient suffering from Raynauds with BOTOX^® in an attempt to help his pain. “His fingers were white with no blood supply and he had some ulcers and exposed bone,” Dr. Neumeister says. “The first time he came to me, he said, ‘Doc, cut my fingers off!’ This man had been admitted to the hospital, had intravenous morphine and even surgeries to attempt to cure the pain in his hands.” The BOTOX^® worked. It’s unclear how BOTOX^® works, though researchers think it helps make the muscles around the blood vessels relax to increase blood flow.
The side effects are minimal, and the reduction of the patient’s pain is swift. Patients may experience temporary (a couple of months) weakness in the muscles that control the spreading of the fingers. Seventy percent of patients have pain relief, according to Dr. Neumeister.
In addition to patients with Raynaud’s, Dr. Neumeister has used BOTOX^® to treat neuromas, painful scars, chronic back pain, carpal tunnel, tennis elbow, diabetic foot pain and reflex sympathetic dystrophy syndrome.

Read more about The Hidden Talents of BOTOX^®.
Read more about Raynaud’s Syndrome.
Copyright © SIU School of Medicine, Springfield, Illinois

Written by Laura Bottom, SIU Center for Family Medicine
The chilly, gloomy weather affects us physically and mentally, often leading to reduced productivity at work.
Here are 8 tips to get you through the cold winter months:

Temperature: Keep your work space at a comfortable temperature. Chilly temps will make you focus on getting warm instead of getting things done. If you don’t have access to the thermostat controls in your area, find out who does. Ask for a more suitable temperature to be set from you and your co-workers. If the thermostat cannot be changed, wear layers or have a portable heater if your place of employment allows it. For those with chilly hands, gloves, hand warmers or a heated mouse can help. For those who can’t seem to find a cool enough space, add a fan.

Diet: Eating large meals or drinking sugary drinks can make you feel sluggish and bloated. Limit your carbohydrates and opt for higher protein, nutrient-rich energy foods instead. Have fruits and vegetables nearby for snacks. Nuts are also a good source of protein and can leave you feeling full longer.

Goals: Focus on upcoming projects or volunteer for a new assignment that excites you. Your initiative will ot only make you more productive, but it could give you extra confidence and sense of accomplishment. Your extra work and drive might even get noticed by your superiors.

Organize: Clean out your space. Dump those papers that don’t apply to current projects, delete computer files that are duplicates or no longer useful. Wipe down and sanitize your work area so that you don’t spread germs that will keep you home sick.

Stay healthy: Winter illnesses that keep you home from work mean you have to catch up when you return. Piled up work makes it hard to focus and causes stress. Practice good hand hygiene, cover your mouth if you cough or sneeze and wipe down your work area on a regular basis. If you DO get sick, stay home so that you don’t infect others you work with.

Vacation: If you tend to lose steam in winter months and your work gives you personal time off, plan a vacation. If you travel to a warmer climate, the sunshine and natural vitamin D can recharge your batteries. Even a short trip doing something you enjoy can give your motivation a boost. Before leaving try to tie up loose ends or projects so that when you return you don’t have to play catch-up.

Be prepared: Watch the weather reports. If bad weather is heading your way, leave earlier for work. If you are prepared first thing in the morning, you will have better focus throughout the day.

Socialize: Plan a lunch out or a break with co-workers. Being social helps connect you to others and breaks up the isolation that work can sometimes bring. The happier you are at work, the more productive you’ll be.

Copyright © SIU School of Medicine, Springfield, Illinois

Written by Laura Bottom, SIU Center for Family Medicine
Did you know cervical cancer is the easiest gynecologic cancer to prevent?
Two screening tests that can help prevent or detect cervical cancer early:
1. The Pap test (pap smear) detects cell changes on the cervix that might become cervical cancer if not treated.
2. The HPV (human papillomavirus) test finds cell changes caused by this virus that can eventually result in cancer.
Almost all cervical cancers are caused by human papillomavirus (HPV), which has many strains. Some types can lead to cervical cancer, while others cause genital or skin warts. Usually, HPV does not cause any symptoms, and unless you get tested, you may not know you have it.  It can go away on its own, but if it doesn’t, it could lead to more serious health issues.

Are you at risk for cervical cancer?
Risk factors:

• Having several sexual partners
• Smoking
• Having HIV or another condition that makes it hard for your body to fight health problems
• Using birth control pills for a long time (five or more years)
• Having given birth to three or more children

The best way to prevent cervical cancer is by getting your regular screening tests. Make sure to follow up with your doctor to get your results. If you are in need of a doctor or nurse midwife for women’s care, SIU Center for Family Medicine provide women’s health care including gynecologic health and obstetrical care. Call 545-8000 today to make your appointment.
Copyright © SIU School of Medicine, Springfield, Illinois

If you’re living with non-cancer related pain that won’t go away, you may benefit from a chronic pain management class, hosted by SIU School of Medicine. Classes meet twice a month on Tuesdays and Thursdays for 90 minutes.
Health care professionals lead each class through group discussion, activities and educational videos. The class covers pain management techniques that can increase your or your loved one’s ability to do daily activities longer and with less pain.
Not sure if the class is right for you? Class organizer Carrie Vogler shares more about the class:
Healthy Dose: What is chronic pain? Who will this class help?
Carrie Vogler: Chronic pain is any pain that lasts six months or longer and ranges from joint pain and back pain to headaches and pain caused by previous injuries. This class could be right for you if you have chronic pain that is not caused by cancer and you would like to learn more about pain and options to control your pain.
HD: What’s a class typically like?
CV: Each class is made up of 3 – 10 participants. At the beginning of the class, the group will watch a short educational video, followed by a group discussion. Class members will have the opportunity to talk about their chronic pain battle, share their coping methods and ask for advice from health care professionals. We’ll also serve snacks and refreshments. We typically hold four unique sessions twice a month at either 10 am or 1 pm.
HD: What can I learn from this class that I couldn’t learn from my doctor or find online?
CV: Unfortunately, a lot of online information isn’t accurate. This is a free class led by a health care professional, and it gives you a chance to share stories and experiences with chronic pain and learn new coping methods from peers.  The information you learn may help you better understand your pain, your medicines and how to discuss these concerns with your doctor.
HD: How can I learn more about this class?
CV: If you would like to learn more or sign up for the free class, please call 217-545-5581 and leave a voicemail, or email siupainclass@siumed.edu. We will return your call or email within two business days.
HD: What else should I know about this opportunity?
CV: Participants also have an option to partake in a study that will determine whether classes are helping patients achieve better pain control. Eligible patients will receive $5 compensation at the end of each class. Please note: You do NOT have to be enrolled in the study to take part in the classes.