Fresh is in for Summer!

Move over heavy lasagna and fettuccini alfredo…

Comfort foods are out and fresh fruit and vegetables are in! When the weather gets warmer most people tend to lighten up their diets by eating less. Now is the time to renew (or begin) your love for nutritious and sweet-tooth satisfying foods to not only lose weight in San Francisco but get added health benefits as well.

Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, antioxidants, and other substances that are important for good health in San Francisco. They not only taste great, they are low in calories.

Here are some easy tips to incorporate flavorful summer crops to your weekly menus:

•  Add a banana or fresh berries to your cereal or oatmeal
• Add green peppers, spinach, tomatoes and mushrooms to eggs and frozen pizza
• See how much color you can add to your plate at each meal (green spinach, purple grapes, red strawberries, orange carrots, etc.)
• Pre-cut raw vegetables for snacks-on-the-go
• Have chocolate-covered strawberries for desert (in moderation)
• Make your own smoothies with fresh or frozen fruit and low-fat yogurt or milk
• Include corn, zucchini or other fresh vegetables in skewers, grill baskets or when grilling

You don’t have to give up comfort foods entirely this summer; just eat them less often and in smaller amounts. You’ll be amazed at how your body size will shrink and your energy level will soar!

For more tips on how to incorporate more fresh fruits and vegetables into your diet or tips to lose weight, contact Dr. Marilyn Kutzscher in San Francisco at 415-923-3560 or marilynkmd.com.

Birth Control Use May Increase Risk of Glaucoma

A recent study presented at the American Academy of Ophthalmology 2013 meeting showed that women over age 40 taking oral contraceptives for 3 years or more were twice as likely to develop a glaucoma diagnosis.  

Glaucoma results in slow optic nerve damage at the back of the eye due to various factors which can but may not include abnormally high eye pressure.  If left undiagnosed or untreated, irreversible vision loss can gradually occur.  Early stages are typically present with no symptoms, which is why early detection and intervention are essential in minimizing or preventing vision loss. 

It is important to note that the exact correlation between oral contraceptives and glaucoma has not been determined.  Estrogen is thought to be protective against glaucoma, and post-menopausal women are more at risk compared to men of similar age.  Oral contraceptives control the amount of estrogen in the body, and this alteration in hormonal levels may be a contributing factor in glaucoma development.  This has not been proven as of yet, however this study implies a potential glaucoma risk factor in addition to others (family history, race, age, high eye pressures, even history of migraine). 

Until there is conclusive data linking oral contraceptive use and glaucoma, it is prudent to make a note of any history of long term oral contraceptive use, and screen for glaucoma with annual eye examinations.  

Important Vaccines for People Over 60

Many people think that vaccinations are only for very young children. But the truth is that getting certain vaccines after you turn age 60 can strengthen your immune system and protect you from certain illnesses. The Centers for Disease Control and Prevention (CDC) recommends that adults over 60 have these vaccinations:

• Influenza Vaccine (seasonal flu) – every fall /winter

• Zoster Vaccine (shingles-painful skin rash) – 1-time dose

• Td Vaccine (tetanus-diphtheria, a bacterial infection) – 1 dose, then booster every 10 years

• Tdap Vaccine (tetanus, diphtheria and pertussis, also called whooping cough) – 1 dose in place of one 10-year booster

• Pneumococcal Vaccine (infections in the lungs, brain, blood or ear) – 1-time dose

Flu and Shingles Statistics (CDC)

• An average of 24,000 people in the United States die every year from the flu; most are age 65+

• Nearly 1 million Americans get shingles every year; half of them are age 60+

Other factors such as your current health, lifestyle, environment or occupation may make you more susceptible to certain diseases. Talk to your doctor about other immunizations available that may prevent you from becoming ill.

Dr. Marilyn Kutzscher encourages all of her patients to get immunized against preventable diseases. If you are over age 60 and have not had all of the immunizations listed above, please contact Dr. Kutzscher in San Francisco today at 415-923-3560 or marilynkmd.com to schedule an appointment.

How to Handle the “M” Words: Marriage and Menopause

Menopause. Most women are all-too-familiar with the changes their bodies will start to undergo as they head into their 50s. While jokes about hot flashes can help to lighten the mood surrounding this hormonal change, the truth is that menopause symptoms can be the root cause of failed marriages…even those that have seemingly stood the test of time. If there is any small crack in the armor of your marriage, menopause may be just the catalyst to break it apart.

We can thank the lack of hormone production (estrogen and progesterone) for the creation of menopause. This natural occurrence leads to a variety of possible symptoms, which not only affect women but also the men in their lives.

Symptoms of Menopause

• Hot flashes (short bouts of sudden heat occurring in different areas of the body or face)
• Night sweats (often due to hot flashes)
• Irregular menstrual cycles (spotting, heavy bleeding, more frequent, longer lasting)
• Unpredictable mood swings (irritability due to stress, fatigue or depression)
• Weight gain in the abdomen, hips and thighs (due to loss of muscle mass, genetics and an unhealthy lifestyle)
• Dry skin (due to the loss of estrogen)
• Thinning hair (due to hormonal imbalances, stress, genetics or illness)
• Irregular sleep patterns (often due to waking up from night sweats and hot flashes)
• Vaginal dryness (due to the reduction of vaginal lubrication produced during sex)
• Osteoporosis (weakening of bones due to the loss of estrogen)

Of course, there are varying degrees of menopausal symptoms; some women will be seriously affected while others may only experience minor changes. Regardless of where you fall on the spectrum, you have to realize that men simply won’t fully understand what you’re going through. In fact, they may be scared of your unpredictable mood swings and frustrated by your lack of interest in sex.

Ways to Combat the Effects of Menopause

• Emotional effects: Talk about your feelings regarding changes to your physical appearance. Chances are your husband is still very attracted to you, regardless of how you view yourself.
• Mood swings: Explore meditation, yoga or other ways to reduce stress. Maintain a healthy lifestyle by eating unprocessed foods and exercising regularly.
• Physical effects: Lead an active lifestyle. Don’t fall into the “couch potato” trap and let fat storage take over.
• Hot flashes: Identify what triggers your hot flashes and then work to avoid those (caffeine, spicy foods, heat, tight clothes, stress). Dress in layers and use fans when you can. Regular exercise may also help.
• Sexual intimacy: Try vaginal moisturizers or lubricants. Explore alternative stimulation techniques. Talk to your doctor about estrogen replacement to treat vaginal dryness. Talk to a therapist who specializes in sexual dysfunction.

If you are experiencing any signs of menopause, contact Dr. Marilyn Kutzscher in San Francisco at 415-923-3560 or marilynkmd.com. She can help you determine ways to deal with this inevitable condition so both you and your spouse can navigate the ups and downs of menopause.

Protect Your Health When Traveling Internationally

While traveling abroad can be exotic and exciting, many Americans make the mistake of failing to take the right health precautions before, during and after their trips. Those “precautions” will vary, depending on the region in which you are traveling, so it’s important to schedule a doctor visit at least three months before your departure to ensure you take the right measures to protect your health.

International Travel Tips for Health

• Get the appropriate vaccinations for influenza, tetanus, diphtheria, pneumonia, measles, polio, hepatitis A, hepatitis B, typhoid, rabies, yellow fever, meningitis, dengue and others
• Be aware of the diseases common to the area in which you are traveling
• Bring any prescription medications you may need
• Ask your doctor about bringing antibiotics
• Drink bottled water to avoid traveler’s diarrhea
• Avoid getting drinks with ice – the ice may be contaminated
• Avoid eating raw or undercooked food – even salads and fruit with thin skin
• Check all travel warnings
• Avoid eating in establishments that don’t appear clean
• If you will be sexually active, bring condoms and practice safe sex
• Pay attention to your body; if you are feeling ill, get medical attention 
• Wash your hands often and avoid touching your eyes, mouth or nose
• Get plenty of sleep

Depending on where you have traveled, it may be wise to visit your doctor after your trip for a routine check-up. Your doctor can advise you on this during your pre-travel appointment.

If you are planning to travel internationally, schedule an appointment with Dr. Marilyn Kutzscher in San Francisco at 415-923-3560 or marilynkmd.com to determine what steps you should take before, during and after your travels.

Is Cancer Preventable?

According to the Prevent Cancer Foundation, only five percent of cancers are hereditary. Of course, not all cancers are preventable; unfortunately healthy people get cancer all the time. However, there are some actions you can take to reduce your risk of getting certain types of cancers, such as:

• Skin cancer
• Lung cancer
• Breast cancer
• Oral cancer
• Cervical cancer
• Colon cancer
• Prostate cancer

Take Control of Your Cancer Risk

The healthier the lifestyle you follow, the less chance you will have at developing certain cancers. What does “healthy lifestyle” mean? It means more than simply eating a healthy diet. It means being proactive about your health – and your entire family’s health – by:

• Avoiding processed foods – choose “natural, fresh” foods typically found on the perimeter of grocery stores
• Regularly exercising and staying physically active
• Avoiding tobacco and exposure to cigarette smoke
• Keeping your body weight within healthy limits
• Protecting your skin from the sun’s harmful rays by applying and reapplying sunscreen with UVB and UVA protection – all year long – and wearing protective eyewear when outdoors
• Staying away from tanning beds
• Practicing safe sex by using condoms and limiting your sexual partners
• Never sharing needles
• Getting vaccinated for the Human Papillomavirus (HPV) for cervical cancer and Hepatitis B (a virus that infects the liver)
• Visiting your doctor and dentist for regular health screenings, especially if you have a family history of cancer – early detection is often vital to surviving cancer
• Performing regular self-checks to identify changes in your own body and immediately scheduling an appointment with your doctor for full testing if you find anything suspicious

The bottom line is that yes, some cancers are preventable. When you follow the lifestyle choices listed above, you may not only reduce your risk for cancer you will also have more energy and will feel better overall. 

To schedule a preventative cancer screening or get on the path toward a healthier lifestyle, contact Dr. Marilyn Kutzscher in San Francisco at 415-923-3560 or marilynkmd.com.

KaChoo! Is it a Cold or the Flu?

You know the feeling. It starts with a slight tickle in your throat, or the feeling that something “isn’t quite right.” Then…boom! You’re sick.

But how do you know if you have a common cold or the full-blown flu?

The flu typically comes on fast, while a cold can start slowly and gradually become worse. The symptoms of each condition are different, too.

Flu Symptoms

• High fever
• Extreme muscle aching over your entire body
• Major fatigue
• Headache
• Sore throat
• Nasal discharge
• Dry cough
• Vomiting or stomach pain (in children)

Flu symptoms can last one to two weeks. Flu complications can lead to pneumonia, dehydration, sinus infections, ear infections, hospitalization or even death.

Cold Symptoms

• Nasal congestion
• Runny nose
• Sneezing
• Cough
• Sore throat
• Itchy throat
• Fatigue
• Mild cough

A cold typically lasts about three days, but congestion may continue a week or more. Sometimes cold complications develop, which can lead to sinus infections, bronchitis, ear infections or asthma attacks.

The seasonal flu is caused by a flu virus; many colds are also caused by viruses. Antibiotic treatment is not typically prescribed for viruses. However, if your cold develops into a bacterial infection, antibiotic treatment is very effective.

If you’re experiencing cold or flu symptoms, contact Dr. Marilyn Kutzscher in San Francisco at 415-923-3560 or marilynkmd.com to schedule an appointment. While viral infections must typically run their course, Dr. Kutzscher may identify certain illness strains that would respond to medication. 

Here Comes the Flu (Season!)

It is estimated that between 5% - 20% of people in the United States get the flu every year. Flu season starts in the fall and really gains strength in January and February. But this pesky virus can continue wreaking havoc well into the spring months.

Seasonal flu is a contagious respiratory illness that can lead to other complications: 

• Pneumonia
• Dehydration
• Sinus infections
• Ear infections
• Hospitalization
• Death in severe cases

It is spread when flu germ droplets land on you via coughs, sneezes or by touching a surface that is laced with the virus. These germ droplets can be anywhere: on shopping cart handles, school desks, phones, books, door handles, etc. The flu virus can live on hard surfaces up to eight hours! To minimize your risk of getting the flu, keep your distance from people who are sick, frequently wash your hands and avoid touching your mouth, nose or eyes.

Your best defense against the flu? Get a flu vaccine! Seasonal flu vaccines work by causing antibodies to grow in the body two weeks after vaccination. This year’s vaccines protect against four types of viruses. The type of protection included in each year’s vaccination is different to keep up with the changing flu viruses. The flu vaccine is available as a flu shot or as a nasal spray. 

Don’t fall victim to the old wives’ tale that you’ll get the flu when you get the vaccine! The flu vaccine will NOT cause you to get the flu because the vaccines either do NOT have a flu vaccine virus at all or because the virus has been killed. Some people might feel slightly “under the weather” after the flu shot, but this is not the flu and the symptoms will be short-lived.

If you’re ready to combat the flu this season, contact Dr. Marilyn Kutzscher in San Francisco at 415-923-3560 or marilynkmd.com to schedule your flu shot. If you think you've already contracted the flu, stay home, get plenty of rest, drink lots of fluids and limit your contact with others.