I Got the Flu Vaccine. Now I Have the Flu.

Alicia Travis, CRNP, from the Penn Adolescent and Young Adult Medicine practice discusses some known – and not-so-known – drawbacks to flu season.

Alicia Travis, CRNP

As is required for all health care workers, I got my flu vaccine in October and figured this would protect me throughout this flu season. As I am writing this, though, I am under my heated blanket with a cup of green tea in one hand and a box of tissues in the other. My throat is sore, my nose is dripping, my temperature is 100.8° F, I have a deep chest cough, and worst of all, my body aches all over.

I have the flu and I am miserable!

The reality is that influenza is an ever-changing virus with several common strains that can cause an array of troublesome symptoms. These symptoms include fever, cough, congestion, sore throat, body aches, fatigue, headache, nausea, vomiting and generalized malaise. In immunocompromised patients, or people whose immune system is not capable of resisting the infection, influenza can be a much more severe, even fatal, illness. It is for this reason that every fall, your doctor and/or nurse recommends you get that pesky needle pinch (or inconvenient intranasal spray) to be protected.

Unfortunately, like most things in life, the flu vaccine is not 100% effective. When vaccine researchers formulate the components of the vaccine, they are speculating months in advance as to which strains will be dominant that year. Therefore, the effectiveness of the flu vaccine can vary year to year based on viral resistance patterns and the accuracy of vaccine researchers’ predictions.

According to an article published by the Center for Disease Control, researchers approximate the flu vaccine is around 60% effective most years. Meaning, this leaves me, and roughly 40% of the vaccinated population, at risk of contracting influenza despite getting the vaccine. That may seem like unfavorable odds, but 60% is better than nothing.

To put this in perspective, as a nurse practitioner in a busy adolescent and young adult practice, I have seen upwards of 100 patients in the past couple months with flu-like symptoms. Influenza is very contagious and, if I had not received the vaccine, I would have certainly been at a higher risk of contracting influenza.

The key to staying flu-free is to wash your hands frequently, stay away from anyone who has flu-like symptoms, stay well rested and get your flu vaccine.

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Healthy Eating Tips for the Holiday Season

Lori M. Noble, MD, a primary care physician at Spruce Internal Medicine, located at the new Penn Medicine Washington Square building, discusses some healthy eating tips for the holiday season.

As winter arrives, if you're anything like me, you just can't wait to put on that cozy, bulky sweater to keep warm. It also helps to camouflage those few extra holiday pounds the sweet potato casserole and stuffing are likely to leave behind.

But, have no fear; this season can still be enjoyed without needing to buy a new wardrobe when it's over. With a few simple tips and some pre-meal planning, you can still eat the foods you love without sacrificing taste or your waistline.

Keep Your Plate Green

This is actually a great tip for any meal, not just around the holidays! If you dedicate half of your plate to healthy veggies, you've already won half the battle. You can’t give in though. If you go back for seconds, remember the half-plate rule. Veggies are high in fiber, so they will keep you feeling fuller longer and help to prevent over-indulging on some of the less healthy options.

If you intend on bringing a dish to someone’s home, volunteer to bring roasted veggies or a big salad. This way, you know you will like the healthy option.

Don't Leave the House Hungry

One of the most common mistakes individuals make during the holidays is skipping breakfast in an attempt to "save up" calories for big meals. This tactic actually slows your metabolism to a halt. When you do eat, your body wants to hold onto every last calorie it can. Plus, when all that delicious food is put in front of an empty, growling stomach, it becomes an irresistible temptation to overeat. Be sure to eat a healthy, satisfying breakfast, such as oatmeal with a handful of dried fruits and nuts or egg whites with veggies and low-fat cheese.

Pick your "Poison"

We all have our "Achilles heels" when it comes to holiday meals - mine happens to be...well, anything on the dessert table. If you know what you're likely to over-indulge in, you can make a plan to keep yourself on track. For instance, if you're a sweets or carbohydrate-lover like me, you might avoid the "pre-dinner" snack foods and limit the stuffing and sweet potatoes at dinner to one serving each (~1/2 cup). This allows you to have that nice piece of pie for dessert without any guilt!

Keep the Food off the Table

This is a sneaky trick that I have used for years. If the food isn't kept on the table, grazing isn't nearly as easy. In order to get seconds, you have to make the conscious effort to get up from the table, get more food and maybe even heat it up if it's gotten cold. You'll be forced to ask yourself, "do I really want to get up from the table?" rather than just picking at whatever tasty treat is casually left in front of you.

Don’t Forget about Liquid Calories 

Holiday cocktails and wine with friends add up to a lot of empty calories. For example:

• One cup of eggnog – without added liquor – has about 350 calories and 19 grams of fat.
• One cup of champagne has about 182 calories.
• One, four-ounce serving of red wine has about 100 calories.

Try to stick to water or unsweetened tea. If you do choose to have “a drink”, stick to wine, low-carb beer or spirits.

So, enjoy your holidays. Just remember, a little preparation and a modest amount of self-control can go a long way. What better way to start the New Year than with a positive resolution.
 

Any questions? Any tips you'd like to add?
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Managing Holiday Stress

Elizabeth Y. Fung, DO, a primary care physician at Spruce Internal Medicine, located at the new Penn Medicine Washington Square building, discusses healthy tips for managing stress during the holiday season.

As the brilliant colors of the fall foliage fade and the crisp winter air settles in, a flurry of activities begin and it is now time to prepare for the holidays.

The holiday tradition started as a period of time set aside for religious or cultural celebrations. Today, many of us have an unrealistic or overly romantic notion of what the holidays should be, and often aren’t.

To help, here are a few tips to rekindle the holiday spirit:

Planning

• Put together a list of what you expect from the holidays and be realistic with what can be accomplished.
• If you’re looking to take it easy over the holidays, consider a vacation or simply a ‘stay-cation.’ Take it easy and relax, refresh and re-energize.
• If family, friends and feasts are on your holiday horizon, prioritize commitments and schedule them on your calendar. Don’t forget to include time for rest and relaxation.
• Plan your travels – purchase tickets in advance and arrive early for departure.

Holiday Gatherings

• If you’re hosting a holiday party, divide up the menu and give guests an opportunity to prepare and “show off” one of their favorite dishes.
• Prepare in advance – I have a patient who bakes 20 pies the week before her holiday parties in preparation to give to friends and relatives.
• Those who break bread make bread together - Share in the peeling, dicing, chopping and cleanup in the kitchen. It is a great opportunity for everyone to catch up while preparing the meal.
• Purchase prepared menu items to reduce the amount of cooking and increase the amount of family time.
• Avoid overindulgence - have a healthy snack before your holiday parties, continue to exercise and get a good night’s sleep.

Gift Giving

• Set a budget. You will be surprised how creative you can be with a budget in place.
• Ask people what they want for the holidays. This eliminates the guesswork and holiday returns.
• Online shopping – Shop at your leisure. Last year, I did most of my shopping online while on the train to/from work!
• Get creative with gift-giving. During my medical training, I gave my brother and his wife a “gift certificate” redeemable for a weekend of babysitting my nieces and nephews.

Holiday Blues

• Surround yourself with family and friends if you’re feeling lonely and sad. Reminiscing about the past, the loss of loved ones or being away from home during this time of the year can be difficult.
• Volunteer – Helping others can help us better appreciate what we have.
• Despite your best efforts, if you find yourself feeling severely anxious, persistently sad or hopeless and these feelings are affecting your daily activities, please talk to your doctor.

The holidays are an exciting time celebrating with family and friends. With some planning and a positive attitude, it is possible to be jolly during this season and to find peace and joy as we celebrate.

Happy Holidays!

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Tips To Stay Active This Fall

It seems as though everything is just a bit easier during the summer. People tend to be a little more laid back at work, there are less people on the road because many are on vacation and, with the added sunlight and warm temperatures, being active seems to be much less of a hassle.

Autumn, though, is here. Say goodbye to the warm temperatures and hello to shorter days and cooler weather. Perhaps it’s the fewer hours of sunlight, but this time of the year seems to be when many go into hibernation and ease up on their active summer lifestyles.

This doesn’t have to be the case as there are many fun things to do to stay fit during the cooler months.

“The change of seasons is a good time to focus on health and wellness goals," said Ngozi Onuoha, MD, FACP, of Penn Internal Medicine Mayfair. "Autumn is a great season to walk. Walking is a great form of exercise that does not require much preparation."

Here are some other tips to keep you moving and feeling healthy this fall.

• Make exercise fun: Autumn is synonymous with harvest season. What better way to stay active than to go pumpkin or apple picking with your family or friends? For the younger ones (or those simply young at heart, take part in physical activities such as corn mazes and haunted trails.
• Sign up for a holiday run: Fall is the season in which many fun runs and events occur. Participate in Halloween runs, turkey trots, reindeer romps, etc. Setting a specific goal, such as a race to train for, increases adherence to an exercise program. Signing up with friends or family will motivate you even more.
• Enjoy the colors: Grab a friend, and find a local park that has great trails to walk, run, or ride a bike on.
• Go to a farmer’s market: Many of the root vegetables are in season and are inexpensive. Grab some apples while you’re at it as they’re rich in antioxidants and flavanoids, both of which can reduce cholesterol.
• Take advantage of the cooler weather: Play catch, walk the dog, get a group of friends together to play ultimate Frisbee or touch football.
•  Make Fall chores fun: Raking your lawn can be a real workout. Have fun with it (perhaps by jumping in the leaves??).


Tell us how you plan on staying active this Fall.
Leave your thoughts below.

myPennMedicine: Giving Patients Access to their Online Medical Records

Penn Medicine patients now have access to their online medical records through myPennMedicine. Currently, Penn Medicine is the only health system in the region to offer patients this online health management tool. It gives patients the ability to submit routine requests for prescription refills, referrals or appointments as well as view lab results, medication lists and health summaries without having to pick up the phone.

Learn more about myPennMedicine and register to win a free iPad

On the Move: The Health Benefits of Running

Whether it's a 5K, 10K, Color Run, Tough Mudder or Marathon, it seems as though everyone is out for a run. Once reserved only for die-hards, more and more people are running for the experience and the fun than ever before. Many also see it as a way to relieve stress after a busy day, an opportunity to get a group of friends together or to simply help out a good cause.

Regardless of the reasons or motivations, there are many health benefits for those that pick up this sport.

Read the full article.

Halloween Safety Tips for Parents

Halloween is fast approaching. Soon, the streets will be filled with ghosts, goblins, princesses and cowboys. To help make this year's festivities a trick-free treat, follow these simple safety tips:

For the Young Ones

• Spotted in the dark. Bright-colored costumes are more likely to be seen after dark. Add reflective tape to your child’s costume or to the trick-or-treat bag so you and cars can keep an eye out. 
• See and breathe easy. If the costume has wigs or beards, make sure they don’t cover your child’s eyes, noses, or mouths. Same goes for wearing a mask.
• Toxic makeup. Consider using nontoxic face paint or makeup. Test the face paint or makeup on your child's arm or hand before applying; ensuring the paint doesn't irritate the skin.
• Don’t trip. Try to avoid oversized and high-heeled shoes and costumes that have long fabric that can cause children to trip.
• Home safe. Check all treats to make sure they are sealed. Throw out any candy with holes in the packages, spoiled items and any homemade foods from strangers.

For Parents with Older Kids

• Be aware. If your child is trick-or-treating on their own, find out the route they'll be taking.
• Safer in groups. Make sure they go in a group and stress that they stay together.
• Welcome in. Advise them to only go to houses with porch lights on and walk on sidewalks on lit streets. 
• Don’t play with fire. Steer clear from candles and other flames. 
• Light it up. Equip your child with a flashlight with new batteries.

Finally, make sure trick-or-treaters will be safe when visiting your home as well. Remove anything that could cause kids to trip or fall on your walkway or lawn. Double check to see if the lights are on outside your house and light the walkway to your door, if possible.

Have a safe and fun Halloween!

click here to enlarge image.

Any other tips you’d like to share? Add them to the comments section.

Is it Fall Allergies or a Cold?

Fall Allergies or a Cold?

The cooler temperatures have arrived and you aren’t feeling too well. You can’t stop sneezing, sniffing and coughing?

So, what’s the deal? Is it allergies? Are you sick? Should you be scheduling an appointment with your doctor?

Before picking up the phone, it’s important to know the difference between the two. The common cold is typically the result of a viral respiratory tract infection, but an allergy is a hypersensitivity disorder when a person’s immune system reacts to normally harmless substances in the environment.

“You should make an appointment to see your doctor for any cold symptoms that last more than 1-2 weeks, or for any persistent allergy symptoms that do not respond to over-the-counter antihistamines,” said Lauren Strohm, DO, of Penn Medicine Valley Forge.

Contrary to what many think, spring is not the only allergy-prone season. As the temperatures begin to dip, many experience the effects of allergies similar to how they would in the spring.

Ragweed is the biggest culprit as it can travel hundreds of miles in the wind. While the yellow-flowering weed usually starts releasing pollen in August, it can last well into September and October. Nearly three-quarters of people who are allergic to spring plants are also allergic to ragweed.

Another fall trigger is mold. Many think of mold growing in their basement or bathroom, but mold spores also love outdoor wet spots such as piles of damp leaves.

Dust mites tend to get overlooked this time of the year, but can be allergy trigger for many. Although they are more common during the humid summer months, they can get mixed into the air when the individuals begin to use their heat.

Tips to Tell the Difference 

• Do you have a fever? If yes, you are dealing with something more than allergies. A fever is never a feature of an allergy.
• Itchiness and watery eyes? Although not always the case, this usually points to an allergy rather than a cold.
• A cold is usually self limiting (symptoms cease in a predictable manner), but an allergy needs interventions and treatment.
• Are others around you sick? A cold is contagious, while an allergy is not.
• How long have you not been feeling yourself? Colds can last a long time, usually between 1-3 weeks. Allergies, though, can stick around for a few days or months if an individual is continuously exposed to the allergen.
• When did the symptoms start? Symptoms of a cold take a few days to develop after the viral infection, but allergic symptoms begin immediately after the exposure.

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Penn Orthopaedics and Coach Dick Vermeil: A Perfect Match

More than 30 years have passed since one of the most distinguished coaches in NFL history paced the sidelines of Veteran’s Stadium each game day. His legacy has only grown since his departure. An impeccable work ethic, a burning passion to succeed, a positive attitude and a drive for perfection has made Coach Dick Vermeil one of the most beloved sports figures in Philadelphia history.

Dick Vermeil

Similarly, Penn Orthopaedics has used those same attributes that led Coach Vermeil to his on-field success to become one of the best in the nation for outstanding orthopaedic care. A team with years of experience, the highly skilled and highly specialized team at Penn Orthopaedics treats each patient with a personalized approach.

A few years ago, Coach Vermeil was one of those patients. He was experiencing severe pain in his right hip due to arthritis. Just as fans turn to the Coach for his football expertise, Coach Vermeil turned to the pros at Penn Orthopaedics for his hip replacement.

Now, in the weekly feature, Ask the Coach sponsored by Penn Orthopaedics, Coach Vermeil will give his thoughts on a variety of topics during the Eagles Countdown to Kickoff show on SportsRadio 94 WIP. Listen to the show to hear more about Coach Vermeil’s thoughts on the Eagles, coaching decisions, and the NFL standings.

And be sure to check out the new Coach Vermeil website for exclusive interview excerpts and the story of his successful hip operation.

Back to School Health Tips for Parents

It’s almost that time of the year again - leading to a collective sigh of relief from parents everywhere.

For children across the country, school will soon be back in session. This is a difficult time as schedules become filled and new pressures are put on children and parents. Making sure your child gets off to a good start is crucial and can influence your child’s confidence, attitude and performance in the classroom.

Here are a few suggestions to help get your child on the right track to having a successful school year:

• Get your forms ready: There may be certain vaccinations your child needs prior to the start of the new school year. Most fall sports programs require completed medical forms prior to student participation.
• Don't hit snooze: Help your child get used to the back-to-school routine by beginning the transition to earlier-wake up times and bedtimes during the end of summer. This will ensure your child is ready for when the school year starts. Proper rest is vital for a healthy and productive school year.
• Feed their bodies and brains: Good nutrition influences your child’s school performance. Studies show that children who eat healthy, balanced breakfasts and lunches do better in school.
• Pick the right size pack: Ensure your child is carrying a backpack which is the right weight and reduces stress on their back.
• Wash hands: Before your child goes back to school, make sure he or she understands the health importance of proper hand washing, especially before eating and after using the restroom.
• Exercise: Fitness will help your child sleep easier and allow them to better handle physical and emotional challenges - from running to catch a bus to studying for a test.

Has your child received a back-to-school physical
and all required vaccinations?
Schedule an appointment today.

Penn Medicine In the Community: Upcoming Events

This fall, Penn Medicine will host or take part in numerous events throughout the tri-state area. These events provide our physicians and staff an opportunity to be closer to the people we serve and allow us to be more than simply a health care provider; it allows us to be part of the community.

September 8-9: Kennett Square Mushroom Festival
September 19: Street Fare
September 21: Penn Medicine Valley Forge Fall Festival
September 21: Yardley Harvest Day
September 28-29: Woodbury Fall Arts Fest

Penn Primary Care Practices at Kennett Square Mushroom Festival: Sept. 7-8

Voted one of the top festivals in Pennsylvania, the Kennett Square Mushroom Festival returns for the 28th consecutive year. Mushroom lovers from across the country come to celebrate with a two-day festival of food and family fungi, which includes a parade, competitions, music and over 200 vendors.

Visitors will also be able to:

• Taste soups and other mushroom dishes
• Meet celebrity chefs
• Tour local farms

While enjoying the festivities, be sure to visit one of the several participating Penn Medicine practices. Meet Penn physicians and staff and learn how each practice can help you and your family members stay healthy.

Practices in attendance:

Penn Family Medicine Kennett: With an emphasis on disease prevention and promoting healthy lifestyles, this practice provides care for the whole family, from childhood on.

Penn Internal Medicine East Marshall Street: Comprised of six board-certified internal medicine physicians and a physician’s assistant, this practice offers the personal attention patients deserve. Several physicians are bilingual and the practice offers same day appointments.

Penn Family Medicine West Chester: This team of board-certified physicians offers quality care and excellent service for men, women and children.

Date: Saturday and Sunday, September 7-8
Time: Saturday: 10:00 am-7 pm Sunday: 10:00 am-5 pm
Location: 114 W. State Street, Kennett Square, Pa. 19348

Penn Medicine Chestnut Hill at Mt. Airy Street Fare: Sept. 19

For the third year in a row, Mt. Airy will host a fantastic food-centric evening street festival. Come out to Street Fare and sample tasty food and beverages from gourmet food trucks and local restaurants along historic Germantown Avenue.

Visitors will also be able to:

• Check out over 40 food trucks and restaurants
• Sip on craft-brewed beer, wine and cocktails
• Meet local crafters and enjoy live entertainment

While enjoying these great street eats, stop by our Penn Medicine Chestnut Hill table to chat with physicians and staff about all of the health care services Penn has to offer in Chestnut Hill.

Penn Medicine Chestnut Hill has been a part of the community for over 20 years and the physicians and staff pride themselves on developing long-term, meaningful relationships with their patients.

Date: Thursday, September 19
Time: 6:00-10:30 pm
Location: 7000-7200 Germantown Ave Mt. Airy, Pa. 19119

Penn Medicine Valley Forge Fall Festival on Sept. 21

Join physicians and staff of Penn Medicine Valley Forge for the 3rd annual Fall Festival. The day will be filled with fun for all ages as kids can enjoy a bounce house, games, music, face painting and more! Numerous local vendors, including the Tredyffrin Township Police Department, the Valley Forge Running Company and others, will also be there with giveaways and activities.

Visitors will also be able to:

• Take a tour of the state-of-the art facility
• Check their blood pressure
• Enjoy tasty food and drinks
• Talk with physicians from a number of departments

Are you a runner? An early riser?
Begin the day by joining Penn Medicine Valley Forge in support of the TE/Conestoga Football Scholarship 5K Run/2K Walk. The event starts at 9:00 am. Sign up at: www.runtheday.com search: Conestoga

Date: Saturday, September 21
Time: 10:00 am - 1:00 pm
Location: Penn Medicine Valley Forge 1001 Chesterbrook Boulevard Berwyn, Pa. 19312

About Penn Medicine Valley Forge

Penn Medicine Valley Forge is a state-of-the art facility providing expert primary and specialty health care, plus a full range of services. Penn Medicine Valley Forge has primary care and specialty care physicians; as well as an on-site laboratory, radiology services and, now, the Abramson Cancer Center at Valley Forge.

Penn Medicine Bucks County at Yardley Harvest Day: Sept. 21

Check out one-of-a-kind craft artwork and handmade pieces offered by over 100 exhibitors, delicious food vendors, entertainment and community-sponsored booths at the 44th annual Yardley Harvest Day Festival.

While enjoying the festivities, visit the Penn Medicine Bucks County physicians and staff table to learn about the multiple health care services offered at one convenient site, located in Yardley, Pa. Patients and their families can see their primary care physician, consult with a specialist, get lab work and radiology services all in one place.

Date: Saturday, September 21
Time: 10:00 am-5:00 pm
Location: Downtown Yardley Pa. 19067

Penn Medicine Woodbury Heights at Woodbury Fall Arts Fest: Sept. 28-29

Stop by and visit Penn Medicine Woodbury Heights physicians and staff at the 2nd annual Woodbury Fall Arts Fest! The FAF is a weekend-long, free celebration of the arts, consisting of over 300 artists, artisans & craftsmen. There will be a special Starlight Concert on Saturday evening, beginning at 7:00 p.m.

Visitors will also be able to:

• Check out five stages of music, including solo acoustic artist Meghan Knight and Philadelphia-based alternative folk band The Hundred Acre Woods
• Enjoy gourmet foods, a wine and cheese experience and a chili cook-off
• Participate in craft beer tasting
• Enjoy interactive fun for kids and adults 

At the Penn Medicine tent, check your blood pressure and learn more about Penn Medicine Woodbury Heights. As a multi-specialty location, this site includes primary care and specialty care physicians, on-site laboratory services, and physical therapy.

Date: Saturday and Sunday, September 28-29
Time: Saturday: 11:00 am-6:00 pm | Starlight Concert 7:00 pm-10:00 pm
Sunday: 12:00 pm-4:00 pm
Location: Woodbury, NJ 08096

Penn Medicine Radnor Run: Join the Fight for Clean Air on Oct. 27

Join Penn Medicine and the rest of the Philadelphia Main Line community in support of the 36th Annual Penn Medicine Radnor Run. This family fun event supports the American Lung Association in Pennsylvania and their effort to help improve the lives of the Pennsylvanians currently living with chronic lung diseases. Money raised will help to provide important programs, including asthma camp, clean air in schools and smoking prevention/cessation for teens and adults.

Runners, companies, schools, families, friends and community partners will take on this challenging five mile, USA Track and Field sanctioned and certified course. The top female runner will win Jody’s Cup, the award in memory of Radnor Township resident Jody Lynn Sack and the top male runner will receive The Penn Medicine Award.

Awards will also be given to the second- and third-place frontrunners of the five-mile run in each age group and the first 100 children.

Not a runner? There will still be plenty to participate in. Some of the festivities include face painting, balloon sculptures, music, harvest-themed fun and many goodies. Penn Medicine Radnor will also be on hand at the start/finish area to provide educational information and giveaways to keep you healthy.

EVENT DETAILS

When: Sunday, October 27, 2013
Where: Radnor Township building, 301 Iven Avenue, Wayne Pa.
Register for the Penn Medicine Radnor Run today.

Why the Fight for Clean Air is so important:

It is estimated that close to 342,000 Americans die of lung disease each year, responsible for one in seven deaths. The American Lung Association and partner organizations are fighting to protect the Clean Air Act, a law that protects public health by reducing harmful pollution and gives the Environmental Protection Agency (EPA) the ability to clean up the air.

Air pollution has very serious health effects including shortness of breath, asthma attacks, heart attacks, strokes, lung disease and even premature death. The Clean Air Act helps to reduce the pollutants that lead to these types of health issues.

Learn more about the Fight for Clean Air.

Learn more about this event or register online.

Fitness Trackers – What’s All the Hype About?

Becoming more physically active and shedding a few pounds are two goals most adults strive to achieve. In today's busy world, though, it can sometimes be quite challenging to do so.

Perhaps in the past you've tried various diets and exercise programs, seeing little to
no results? And you ask yourself 'what’s left to try?' You want to be more active and healthier in general, but you just don't have the time to devote to it.

Enter the newest fitness craze - wireless fitness trackers.

These small devices are typically worn around the wrist and can track information about your overall health. Fitness trackers can sync wirelessly with computers or smartphones to display data including the number of steps taken throughout the day, calories burned, and the quality of your sleep. Also, most trackers allow you to enter the foods you've eaten throughout the day to keep track of calories and nutrition.

This latest advancement in personal fitness has many ecstatic, claiming it’s the answer to long-lasting weight loss. Could it be true? Do fitness trackers really help you effectively lose weight and live a sustainable, healthy lifestyle?

"While fitness trackers certainly can be a helpful tool to track health and weight loss progress, the individual still has to stay motivated to make dietary changes or keep up with that new exercise routine," says Lori M. Noble, MD, a primary care physician at Spruce Internal Medicine, located at the new Penn Medicine Washington Square. "Fitness technology can certainly add positive reinforcement, but it can’t pick an individual up off their couch or take the donut out of their hand."

Still, the health and fitness technology market is growing by 20% each year, making fitness trackers more popular by the minute. There are dozens of trackers currently on the market -- FitBit, Jawbone UP, and the Nike Fuelband being the most common.

All of these devices have corresponding apps that allow you to view and interact with all of the information it’s capturing. Most also have social features that allow you to connect with friends and other users online.

In addition to these apps, there are several health and fitness programs that have similar lifestyle tools to help you track your activity. MyFitnessPal, RunKeeper, Fitness Builder, and MapMyFitness are all apps that help you track your fitness without having to buy a somewhat costly fitness tracker.

Many people have made tracking their fitness a part of their daily lives. Because this technology is still somewhat new, there are questions that people have about the effectiveness of the devices.

 Fitness tracker or not, the most important thing to do is to get out there and stay active.

"Perhaps one of the most basic keys to sticking with an exercise routine is to make it fun – pick an activity that you enjoy so you actually look forward to scheduling it into your day," says Dr. Noble. "And if you start to get bored, change it up.  Rotating activities keeps your mind and your body engaged."

For those of you looking for extra motivation, sign up for the Penn Medicine Radnor Run on October 26, 2014! This fun, 5-mile run will give you something to work towards as you stay active this summer.

Men's Health Month: "Know Your Numbers" Event

Men, it’s time to take the first step to a healthier you! On June 21st, check out Enon's "Know Your Numbers" Men's Health Initiative, an event that promotes health education and the importance of regular screenings and exams.

In a unique collaboration between Penn Medicine Chestnut Hill, Chestnut Hill Hospital and Enon Tabernacle Baptist Church, men over the age of 18 will have the opportunity to get blood pressure screenings, blood tests, prostate screenings (40 years and older), HIV testing and learn their height, weight and BMI (all results will be confidential).

In addition, multiple Penn Medicine physicians will speak on varying men’s health topics.

Physician Lectures Main Sanctuary 
9:00 a.m. - Mark Corbin, Mark Corbin Seminars
10:00 a.m. - Lauren Dvorak, RD, LDN – Eating for Your Health, Chestnut Hill Hospital
11:00 a.m. - Alan J. Wein, MD, PhD – Prostate Cancer: The Basics. Do I Screen or Not?, Penn Medicine
12:00 p.m. - Frank Leone, MD – The Importance of Smoking Cessation, Penn Medicine
1:00 p.m. - Raymond R. Townsend, MD – Nephrology, Penn Medicine
2:00 p.m. - Raymond Rodriguez, MD – Heart Health, Penn Medicine
3:00 p.m. - John Cacciamani, MD – Healthy Aging, Chestnut Hill Hospital

Vendor Fair Area
Abramson Cancer Center
Penn Cardiology Chestnut Hill
Penn Family Medicine Chestnut Hill
Chestnut Hill Hospital Emergency Department
Chestnut Hill Family Practice

Event Details

Date: June 21, 2014
Time: 8:00 a.m. to 5:00 p.m.
Location: Enon Tabernacle Baptist Church
               2800 Cheltenham Avenue
               Philadelphia, PA

Interested in learning more about this event?

Win the Battle Against Allergies

Jeffrey Millstein, MD, a primary care physician at Penn Internal Medicine Woodbury Heights, explains what “allergies” are and how you can win the battle against them this season.

It is that wonderful time of year again. The black and white of winter has given way to the bright colors and plush landscapes of spring. Our moods have brightened; our clothes lightened but, unfortunately for some, the sniffling and sneezing of allergies has blurred the idyllic picture.

Jeffrey Millstein, MD

What are allergies?

Allergies – also known as “hay fever” or seasonal allergic rhinitis – is the fifth most common chronic condition in the United States. Pennsylvania and New Jersey have three allergy “seasons” the spring (when trees pollinate), the summer (when grasses release their pollen) and the fall (ragweed season).

An allergy occurs when your immune system overreacts and mistakes an ordinary substance, such as pollen, as a harmful invader. Inflammatory cells swarm to the area of contact (nose, sinuses, skin and eyes) and release antibodies, histamine and other destructive chemicals in an attempt to combat the “invader”, resulting in an allergic reaction.

How do I know if I have allergies?

Because common symptoms include runny nose, sneezing along with itchy and watery eyes. It can be difficult to distinguish allergies from an upper respiratory infection. There are, however, some clues to help determine what you are suffering from. Allergies can cause fatigue and misery from congestion to irritation of the respiratory tract, but will usually not make one feel truly “ill.” A fever, green or yellow mucous, deep cough or shortness of breath are indicative of infection and should prompt a call or visit to your primary care provider.

Allergies typically begin in childhood or adolescence, but they can develop at any time thereafter. While specific allergies are not directly inherited, your risk of developing allergies is increased if family members are affected.

Are there ways to fight allergies?

Below are some tips to help you get through the sneezing season more comfortably:

Avoid the thing you’re allergic to. Monitor pollen counts in your area and avoid outdoor activity when the count is especially high. The National Allergy Bureau or local weather stations provide accurate, accessible pollen count information. Keeping windows closed, and showering after coming indoors may also help prevent symptoms.

Try over-the-counter medications. Antihistamines are the most common of these remedies. Newer types, like certrizine, fexofenadine and loratadine are effective and are much less sedating than ones of the past. Nasal steroids, mast cell inhibitors and montelukast are other prescription options for refractory symptoms. A number of eye drops are available as well, specifically to treat itchy and watery eyes. Talk to your primary care provider to discuss what options would be best for you.

Natural remedies have shown efficacy for treating allergies. A few natural or homeopathic remedies have been shown to be effective, though some are outside the FDA’s purview: the European herb butterbur has shown some efficacy in clinical studies, similar to antihistamines and migraine relief medicine; salt water nasal spray can help wash out pollen from the nose and sinuses and, some cases, acupuncture can be helpful.

When symptoms do not respond to these interventions, as expected, and symptoms are severe or persistent, it may be time to see an allergist. They can perform skin and serologic testing for specific allergens and offer immunotherapy (allergy shots) when appropriate. Immunotherapy is based on the concept that the immune system can be desensitized to substances that trigger allergies. Injections can potentially lead to a lasting solution to allergy symptoms.

Allergies can be very annoying and sometimes disabling, but many effective options for prevention and treatment are available.

Establishing or maintaining a good rapport with your primary care provider or allergist will most likely lead to a satisfactory solution to this common problem.

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with a Penn primary care physician?

Center for Bloodless Medicine and Surgery Symposium

The Center for Bloodless Medicine and Surgery, a program for patients who prefer treatment or surgery without the use of blood or blood products such as red cells, white cells, platelets and plasma, will be holding a free symposium on Saturday, May 17.

This event will feature a presentation on the history of bloodless medicine from

Patricia Ford, MD

Patricia Ford, MD, Founder and Director of the Center for Bloodless Medicine and Surgery at Pennsylvania Hospital. It also will include panel discussions on what happens in the operating room, how the hospital identifies bloodless patients and when to enroll with the Center.

Event Details

Date: Saturday, May 17
Time: 1:00 p.m. to 3:00 p.m.
Location: Zubrow Auditorium
                Pennsylvania Hospital

                800 Spruce Street
                Philadelphia, PA 19107

To register, call 800-789-PENN (7366) or email BloodlessMedicine@uphs.upenn.edu.

About the Center for Bloodless Medicine

The Center for Bloodless Medicine and Surgery at Pennsylvania Hospital incorporates advanced technology and world-class medical specialists trained in patient blood management. Founded in 1996, this national and internationally-recognized program treats more than 600 patients per year and has options in nearly every medical specialty.

Bloodless Medicine Facts

• Bloodless medicine and surgery is a safe, proven and effective method of treating patients without the use of blood or blood products such as red cells, white cells, platelets and plasma.
• Patients who choose treatments without the use of blood often experience faster healing and recovery times and lower chance of infections.
• Bloodless medicine reduces reliance and associated costs on regional and national blood supplies.

Learn more about bloodless medicine and
the Center for Bloodless Medicine and Surgery

What to Expect at Your Annual Physical, Part 2: Vaccinations

Lori M. Noble, MD, a primary care physician at Spruce Internal Medicine, located at the new Penn Medicine Washington Square building, discusses what to expect at your annual physical. This is a two-part series. Interested in part 1? Check it out now.

Lori M. Noble, MD

As adults, many of us cannot recall the last time we had to get a routine series of vaccines. Maybe we just have a vague recollection of needing shots before college or before accepting a new job.

That being said, vaccines are an extremely important part of routine care well into adulthood. Some vaccines continue to be recommended for all age groups, while others are offered only at certain age milestones or in those with certain health conditions.

It is important to know what vaccines you may be eligible for, and remember, it’s just a sting or a pinch today that can help prevent disease tomorrow.

HPV vaccination (aka Gardasil)

WHO: Males and females from age 9-26.
WHY: To protect you from four strains of the Human Papilloma Virus, two of which cause genital warts in men and women, and two of which can lead to cervical cancer in women.
NOTES: 1) The HPV vaccine is a series of three shots. The second is given two months after the first and the third is given four months after the second. 2) Not all insurance companies are consistently covering the vaccine for young men, so check with your insurance company before visiting your doctor.

TDaP vaccination (aka Adacel, Boostrix, Daptacel)

WHO: All adults age 19 and older should receive a single dose of Tdap to replace a single dose of the “every 10 year” Td booster.
WHY: To boost protection against Pertussis (which is the infection that causes whooping cough in children), in addition to boosting protection against Tetanus and Diphtheria. There has been an increase in whooping cough in children because as adults, our protection (i.e immunity) against the infection goes down. We can then transmit it to children who are not fully vaccinated.
NOTES: All pregnant women should receive the vaccine with each pregnancy, regardless of prior vaccination.

Flu vaccination

WHO: All adults once per year (typically August-February).
WHY: To protect against the influenza virus and complications, such as pneumonia.
NOTES: There are multiple kinds of flu vaccines, and your doctor will recommend the best one for you based on your age and any other medical conditions you may have.

Pneumonia vaccination (aka Pneumovax)

WHO: One time in all adults age 65 and older AND in all adults under age 65 with any of the following: diabetes, COPD (i.e. emphysema), HIV, heart failure, asthma, chronic hepatitis, cancer or current smokers. WHY: To protect against potentially deadly pneumonia infection and its complications.
NOTES: 1) If the vaccine is given before the age of 65 for any of the above conditions, a second dose should be given as a booster at age 65. 2) In those adults whose immune systems are poor (i.e. cancer patients on chemotherapy), a booster should be given every five years, regardless of age.

Shingles vaccination (aka Zostavax)

WHO: One time in all adults, age 60 and older, who have ever had chickenpox (or whose chickenpox history is unknown).
WHY: To protect from the reactivation of the chicken pox virus, which can cause a painful, blistering rash, called shingles. The rash can leave behind permanent nerve damage at the site of the rash, leading to chronic pain.
NOTES: 1) Adults whose immune systems are very poor should not get the vaccine. 2) The CDC (Centers for Disease Control) currently recommends vaccinating all adults over the age of 50, but insurance companies are currently not approving the vaccine for those between the ages of 50-59. 3) If you have Medicare, you may need to get this shot administered at your local pharmacy, NOT in the doctor’s office, in order to be covered by insurance. Ask your doctor or your pharmacist if this applies to you.

The relationship you build with your primary care doctor is one of the most important you’ll ever have. Primary care providers are there to listen to your special concerns and help you make informed decisions about maintaining your health. If you have additional questions, please speak with your physician.

Ready to schedule an appointment
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Spring into Good Health

Spring is here - at last! The flowers are blooming, the sun is shining and people seem to have just a little extra hop in their step. But if you're still finding it difficult to get out of hibernation mode, Penn Medicine offers some spring wellness suggestions to help:

Get Up, Get Out and Get Active

It can be hard to get back into the swing of things, especially after the harsh winter many of us just endured. Your body, though, will thank you once you get out into the fresh air. Go for a jog, hike, walk the dog, do some yard work, anything that gets your body moving.

Ever think about trying a 5k or 10k run/walk? Now is the perfect time to sign up and give it a shot. Check out a few upcoming runs sponsored by Penn Medicine.


Set goals for yourself in terms of the amount of activities you want to do in a week and have fun reaching them.

Eat Healthier

We know, it's easier said than done. But here's really why: with the additional outdoor activities you’ll be enjoying in the nice weather, your body needs more vitamins and nutrients. Spring is when many different fruits and vegetables come into season, which means your grocery store will be stocked with all kinds of produce. Take advantage of these fresh foods by integrating them into your diet. Not only are they good for you, but they will give you extra energy.

Be Prepared for Allergy Season

We all know the saying, “April showers bring May flowers”. For those that are prone to sniffles and sneezes as the weather warms, now is the time to prepare a plan of defense.

Although the thought is to open windows and allow some fresh air to come in, this can have consequences to those suffering from allergies. By keeping windows closed during this time of year, you can reduce the amount of pollen entering the house. It is also recommended that you change filters in air conditioning units and vents frequently throughout springtime.

When venturing outside, wear sunglasses and a hat to block pollen from landing on your head or entering your eyes. After being outside for an extended period of time, be sure to shower to remove any pollen from your hair and skin.

Finally, talk to your doctor about a seasonal allergy drug that may be appropriate for your symptoms. Or, just schedule an appointment before the season really kicks in.

Get Ready for Spring Cleaning

Did you know there are health benefits to spring cleaning? Not only can spring cleaning help reduce sneezing and sniffling by removing dust buildup, it can also help your mental health. By living in a clutter-free environment, you can reduce stress and anxiety. Remember that spring cleaning needs to be an ongoing activity because of the additional foot traffic, pollen, etc.

A few tips to guide your cleaning:

• In an attempt to control pollen, wash bedding every week in hot water.
• Wash throw rugs every couple weeks to reduce mold.
• Change filters in air conditioning units and vents every 30-60 days.

Work Out With Your Dog

Taking long walks or runs with your dog can help both of you stay in shape! The recommended time per day for walking your dog is 30 minutes. Just think, you can burn calories and enjoy time with your pup. In fact, a 140-pound woman walking at a leisurely pace for a half an hour can burn up to 100 calories! Of course your pet benefits as well.

Benefits of getting fit with your dog include:

• Motivation to exercise – there's nothing like an workout partner who's waiting by the door with a wagging tail to keep you motivated!
• Helps digestive system – a brisk walk can help aid digestion after a big meal.
• Increased cardiovascular fitness – steady movement can get your heart rate up and can help lower blood pressure.
•  Improve balance and coordination.

All the above benefits go for your dog as well. In addition, this time together strengthens the bond between you and your pet, and leads to a strong, trusting relationship.

Spring brings many opportunities, so say goodbye to snow shovels and warmer jackets and say hello to extended days and new outdoor adventures. Like all good things, this time of year is fleeting. So be sure to make the best of it!

For more helpful tips and information, check out Patient Resources section.

Ready to schedule an appointment
with a Penn primary care physician?

Snow Shoveling Safety Tips

It didn’t take long for the first snowstorm of 2014 to hit. And, if the forecasters are correct, it surely won’t be the last of the season. While shoveling snow can prove to be a great workout, it can pose health issues if not done properly and if certain warning signs are ignored.

Put Less Pressure on your Back

Shoveling snow can be a real pain. The lower back is the most frequently injured part of the body during snow-shoveling. Musculoskeletal tissue, which supports the body’s bone structure, can become damaged by overexertion or overuse. Some tips to alleviate strain on your back.

• Pick a shovel that you feel comfortable with. Shovels that are too large or heavy will force you into unnatural body movements. Be sure to use the tool grip to enhance your leverage.
• Avoid shovels made from steel as added weight forces you to bend and twist, which could result in spinal injury.
• Rather than lifting the snow, try to push it in front of you. If you do lift, be sure to lift with your legs. Make sure you squat with your legs apart, knees bent, and back straight.
• Don’t try shoveling the biggest scoops of snow possible. Shovel in small amounts.
• Walk to where you want to dump snow. Avoid extending your arms out in order to try dumping snow far away from you. This will add extra strain to your back.

Get more helpful tips to reduce pain while shoveling.

Pace Yourself and Stay Hydrated

Although you may not feel as thirsty as you typically would in the summer, dehydration occurs quickly in cold, dry weather. Some tips on how to pace yourself and stay hydrated:

• Take frequent breaks and be sure to drink plenty of fluids.
• Try avoiding heavy meals prior to shoveling as digestion puts strain on the heart.
• Prior to shoveling it is good to warm up your muscles with light stretching.

Pay Attention to Your Breathing and Your Pulse

Shoveling snow is a strenuous exercise that can put undue strain on the heart. Factor in cold air, which constricts the blood vessels and increases blood pressure, and you have a dangerous combination for people with coronary artery disease or other forms of heart disease.

So before you go shovel your walkway or let a loved one shovel their own, take a few moments to review some heart attack symptoms.

Penn Medicine in the Community: Upcoming Spring Events

This spring, Penn Medicine will take part in numerous events throughout the tri-state area. These events provide our physicians and staff an opportunity to be closer to the people we serve and allow us to be more than simply a health care provider; it allows us to be part of the community.

Click on the image for a printable calendar

Saturday, March 15: Philadelphia More Beautiful Committee’s Annual Block Captain Rally
Saturday, April 5: Zumbathon in Support of the American Lung Association
Saturday, April 26: Lower Bucks Family YMCA Healthy Kids Day
Saturday, April 26: Cherry Hill Earth Festival
Saturday, May 3: Million Dollar Bike Ride
Saturday, May 3: Rittenhouse Row Spring Festival
Saturday, May 17: Kennett Run

2014 Philadelphia More Beautiful Committee’s Block Captain Rally

The return of warm weather means another season of keeping Philadelphia neighborhoods clean is underway. Don’t miss The Philadelphia Streets Department kickoff event with the annual Block Captain Rally. This year's event will feature all Block Captains and will be comprised of multiple workshops, including ones hosted by Penn Presbyterian Internal Medicine, as well as discussing plans for a cleaner Philadelphia.

About Penn Presbyterian Internal Medicine:
This practice provides comprehensive care to adults, including primary care and prevention of illness. Physicians treat patients with a wide array of conditions including hypertension, diabetes mellitus and heart disease. Should the need arise, the faculty also cares for patients admitted to Penn Presbyterian Medical Center.

Date: Saturday, March 15
Time: 9:00 am-2:00 pm
Location: Pennsylvania Convention Center, 1st Floor– 12th and Arch Street Entrance (Northeast corner
Penn Presbyterian workshop details:

• Workshop Room: 102AB
• Workshop Timing:
• Session 1: 10:00-10:45 am
• Session 2: 11:00-11:45 am

Zumbathon with Penn Medicine in Support of the American Lung Association

Penn Medicine supports the American Lung Association and will join them at a Zumbathon in Wayne, PA. Zumba is a dance-based fitness program that combines Latin and international music with dance moves designed to provide a fun, aerobic workout. Get fit while dancing with the area's hottest Zumba instructors and also get a taste of the new craze, Bokwa.

During one of your water breaks, stop by and say hi to the Penn Medicine table. Space is limited. Register today! 

Date: Saturday, April 5
Time: 3:00 pm-6:00 pm
Location: Radnor Activity Center at Sulpizio Gym, Wayne, PA

Penn Medicine Bucks County at Family YMCA Healthy Kids Day

Don't miss this great family event right in your community. In an effort to encourage kids and parents to commit to keeping the body and mind active, this event will feature, among other things, family Zumba, family kickball and family fun. For more information, visit Lower Bucks Family YMCA.

While enjoying the festivities, visit the Penn Internal Medicine & Family Medicine Bucks County table to learn about Penn Primary Care and other specialty care services offered at one convenient site, in Yardley, PA. Patients and their families can see their primary care physician, consult with a specialist, get lab work and radiology services all in one place.

Date: Saturday, April 26
Time: 10:00 am-2:00 pm
Location: Fairless Hills YMCA, Yardley, PA

Penn Medicine Cherry Hill at 5th Annual Cherry Hill Earth Festival

Held at historic Croft Farm, the Cherry Hill Earth Festival promises to be an engaging, healthful, entertaining day for children of all ages. A two and nine-mile Family Fun bike ride, displays and an ‘Artist-in-Residence’ are just a few of the festivities planned! For more information, visit Sustainable Cherry Hill.

Stop by the Penn Family Medicine Cherry Hill table to meet physicians and staff and to learn about the multiple health care services offered at this location. Penn Medicine Cherry Hill is home to both primary and specialty care physicians. Patients are able to see their primary care physician, plus consult with a specialist.

Date: Saturday, April 26
Time: 10:00 am-2:00 pm
Location: Croft Farm
               Cherry Hill, NJ

Rittenhouse Row Spring Festival

The annual Rittenhouse Row Spring Festival is set to take over Rittenhouse Square for a day, showcasing fantastic food, fashion, arts and entertainment. Last year’s event featured more than 40 restaurants, a terrific range of entertainment and endless shopping opportunities.

Don’t forget to visit one of the several participating Penn Medicine practices. Meet Penn physicians and staff and learn how each practice can help you and your family members stay healthy. Penn Medicine will also be partnering with Be Well Philly and feature games and other fun activities. Come check us out on the corner of Broad and Walnut Streets and enter to win a variety of raffle prizes and giveaways!

Date: Saturday, May 3
Time: 12:00-6:00 pm
Location: Broad Street and Walnut Street

Million Dollar Bike Ride

Mark your calendars for the first annual Million Dollar Bike Ride to raise money for rare disease research, organized by the Penn Center for Orphan Disease Research and Therapy and Rare Disease Cycling. The event is the only cycling fundraiser to start and end in the city of Philadelphia.

Refreshments and entertainment at the start/finish line and fun for the entire family. All participants will receive free gear, including a Million Dollar Bike Ride jersey. Individual cyclists can register and raise money for their specific orphan/rare disease foundation.

Date: Saturday, May 3
Time: 9:00 am
Location: Highline Park (31st and Chestnut) on Penn’s campus

Kennett Run

Promoting the general well-being and civic betterment of Kennett area residents, the Kennett Run is an event for all ages and abilities. Ranging from a 1 mile fun walk to a 10k Power Run, there is something for everyone. Following the race, a party will be held for all participants and families.

Be sure to set a few minutes aside to say hi to the physicians and staff from Penn Family Medicine Kennett. With an emphasis on disease prevention and promoting healthy lifestyles, this practice provides care for the whole family, from childhood on.

Date: Saturday, May 17
Time: 7:00 am-12:00 pm
Location: Anson B Nixon Park