This booklet is for women recovering
from a hysterectomy, a bladder or rectal repair, or a
surgery to treat endometriosis. It tells you how to take
care of yourself in the days—and years—following
your surgery.
As you read, keep in mind that no booklet can replace
the advice and care of your doctor and other health care
providers. If you have any questions or concerns about
your health, always call your health care provider.
©2 0 0 5 I N T E R M O U N TA I N H E A LT H C A R E . A l l r i g h t s r e s e r v e d .
\Çá|wx
Terms
recovery
used in this booklet
4
from surgery
5
Your
Bleeding . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Pain . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Fatigue . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Incisions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Physical activity and exercise . . . . . . . . . . . . . . . . . . . . 8
Sexual activity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Gas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Urination and self-catheterization. . . . . . . . . . . . . . . . . 10
Constipation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Menopause and hormone replacement therapy (HRT) . . . 13
Your
total health and well-being
14
Hear t disease . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
Cancer screenings . . . . . . . . . . . . . . . . . . . . . . . . . . .15
Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
Depression . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
Osteoporosis
Summary:
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
When to call
your doctor
19
TERMS
gxÜÅá
used in this booklet
Types of surgeries
The list below includes some of the most
common surgeries among women.
Bladder and urethral repair. This surger y lifts up the
bladder and urethra, moving them away from the vaginal
wall and into a more normal position. Repairs can be done
through the vagina or through a cut in the abdomen
(laparotomy).
Endometriosis ablation. This is a surger y to destroy
(ablate) abnormal growths of uterine tissue with intense
heat or cold. This can be done through a cut in the
abdomen (laparotomy) or with laparoscopy.
Endometriosis excision. This is a surger y to cut away
(excise) abnormal growths of uterine tissue. This can
be done through a cut in the abdomen (laparotomy) or
with laparoscopy.
Hysterectomy. A hysterectomy is a surger y to remove the
uterus. Sometimes during a hysterectomy, the surgeon will
also remove other reproductive organs. For example, the
surgeon can remove your ovaries, fallopian tubes, cer vix, or
all of these. A hysterectomy can be done through the vagina
or through a cut in the abdomen (laparotomy). Sometimes
a laparoscope is used to help the doctor see inside the
abdomen.
Rectal repair. Rectal repair is a general name for
surgeries to help repair muscle and ner ve damage of the
bowel or rectum. Rectal repairs can restore correct bowel
position, improve bowel control, and ease discomfort and
constipation. Depending on the type of repair, your surgeon
may use abdominal, laparoscopic, or vaginal surger y.
Repairs are also done through the anus and through the
perineum (the tissue between the anus and vagina).
4
Surgical
approaches
Gynecologic surgery is approached in
different ways, and affects where the initial
incision (cut) will be on your body. Here are
some common approaches.
Abdominal surger y (laparotomy). Abdominal surger y is an
“open” surger y done through an incision in the abdomen.
(A cesarean section deliver y—a c-section—is the most
common example of this type of surger y.) The incision
leaves a scar of 5 inches or so. But if the surgeon uses a
“bikini-cut” incision just above the pubic hairline, the scar
will be smaller.
Laparoscopic surger y (laparoscopy). In laparoscopic
surger y, the surgeon moves, cuts, and sews tissue through
small tubes put into several small incisions in the
abdomen. A laparoscope (a tiny lighted camera) is also
passed through one of the tubes, and helps guide the
surgeon during the surger y. Since the incisions are only
¼ to ½ inch long, the scars they leave are small.
Vaginal surger y (transvaginal surger y). This refers
to operations done through the vagina. They involve
making an incision in the vagina. The surgeon must pass
instruments through the incision to perform the procedure.
If tissue needs to be removed, the surgeon pulls it back
through the incision and out the vagina.
YOUR RECOVERY
lÉâÜ ÜxvÉäxÜç
from surgery
Recovery is different for every woman,
and has a lot
to do with the type of surgery you’ve had and how it was done. It can last
anywhere from 3 to 8 weeks. This section gives information to help you know
what to expect—and what to do—as you recover at home. Of course, you
should always follow the specific instructions of your own doctors and nurses
if they’re different from what you see in this guide.
Vaginal
bleeding and discharge
After a hysterectomy, it’s normal to have light vaginal bleeding for
up to 6 weeks. The blood tends to be bright red or pink at first.
It takes
Gradually, it changes to a brownish color. Here’s what to do to take
time
to heal
care of yourself:
Slow down, pay attention to
❧
your body, and be patient.
Use pads to absorb bleeding or discharge. Change them
every time you go to the bathroom.
❧
Do NOT douche or use tampons. Ask your doctor when you
It will probably take about
3 to 8 weeks before you
feel well.
can start douching again.
❧
❧
In general, recover y from
Wipe front to back after going to the bathroom. This helps
abdominal surger y takes
prevent infection.
longer than recover y from
vaginal or laparoscopic
CALL YOUR DOCTOR if you have unusually foul-smelling
vaginal discharge.
❧
GET EMERGENCY CARE if your bleeding is heavier than a
normal menstrual period, or if you pass bright red clots.
surger y. The incision usually
takes about 6 weeks to heal
completely. It will leave a
pink scar that will fade to
white over time.
5
YOUR RECOVERY
Pain
Pain and soreness are common after surgery, but
they should gradually go away as the days pass. If
you’ve had laparoscopy or a vaginal surgery, you
may have less discomfort than a woman who’s
had abdominal surgery.
Cramps and low back pain are two common
complaints. Also, your incisions may be sore at
first, and itchy as they heal. A bloated abdomen
is also common. To help ease and monitor your
pain, do these things:
❧
Take any medication as prescribed. Often
your doctor will prescribe medication to
treat pain. Follow your doctor’s instructions
carefully.
❧
CALL YOUR DOCTOR if you have:
Fatigue
•
Any increase in your pain, or if pain
It’s normal to feel tired after surgery. Your body is
medication isn’t working
healing! Try these tips to help speed the process:
A lot of bloating or swelling in your
❧
•
abdomen
•
Pain, redness, or swelling in one leg, or
in your groin
❧
GET EMERGENCY CARE if you have chest
pain, a cough (not caused by a cold), or
Tr y to get at least 8 hours of sleep each
night.
❧
Take rest periods throughout the day. You
can take naps, too, if you feel like it.
❧
Tell your family what they can do to help
you get the rest you need. See the section on
trouble breathing.
physical activity for ideas.
❧
CALL YOUR DOCTOR if you are:
•
Increasingly tired or fatigued
•
Dizzy for more than a few seconds at
a time
6
YOUR RECOVERY
Incisions
from an abdominal or laparoscopic procedure
If you’ve had an abdominal surgery, your incision will take longer to heal than the smaller incisions from a
laparoscopic surgery. But basic care for the incisions is the same. Here’s what to do:
❧
If you have steri strips, leave them alone
swimming pool. Wait until your steri strips
tape placed over your incision. They help
are off and your incision is well healed. (It’s
keep the wound closed as it heals. Most
all right to sit in about 6 inches of warm
doctors and nurses tell you to leave the strips
water, however. Just don’t let the water
on until they fall off by themselves. (You can
reach your incision—and don’t put soap or
trim the edges if they start to curl up.) But if
shampoo in the water.)
days, you can gently remove them.
If you have stitches (sutures), leave them
alone. They’ll dissolve on their own.
❧
CALL YOUR DOCTOR if you have any of
these signs of infection:
•
throughout the day. This will help prevent
infection.
bloody discharge—but not red bleeding.)
•
Redness, swelling, separation, odor, or
yellowish drainage from your incision.
•
Fever of 100.4°F (38.0°C) or greater.
•
Flu-like symptoms (for example, chills,
body ache, fatigue, or headache).
Take a shower ever y day. You can use soap
and shampoo. After showering, gently pat
Ongoing red bleeding from your incision.
(It’s normal to have a small amount of
Wash your hands before and after you
touch your incisions. Also wash them often
❧
❧
Wear loose clothing. You don’t want to
rub or irritate the incision.
❧
Do NOT soak in a bath, hot tub, or
for the first week. Steri strips are strips of
the strips don’t fall off on their own in 10
❧
❧
•
your incision dry with a clean towel. Or, you
Increase in pain, or pain medication that
isn’t working.
can use a blow dryer on a low setting to dry
the area. Do NOT rub the incision.
Another
reason to quit
If you’ve had a vaginal procedure, you won’t need to take care
of the incision. The internal stitches will dissolve on their own.
smoking…
For the best healing of your incisions, you need plenty of oxygen in your blood.
So stop smoking before and after your surger y. Better yet, stop smoking for good!
Call this phone number today for help with quitting: 1-800-784-8669.
7
YOUR RECOVERY
Physical activity
and exercise
Although it might feel strange or uncomfortable at first, light activity is good for you right now. It can help
prevent many problems after surgery—such as gas, stiffness, weakness, pneumonia, and blood clots. The
trick is being active at the right level. Here are a few guidelines:
❧
Take it easy for the first two weeks. See
the list at right.
❧
Take pain medication as needed to stay
active. The more you’re up and moving, the
easier movement will become!
❧
Take shor t walks several times a day.
Walking inside the house is fine at first. Ask
❧
❧
For the first
❧
2
weeks...
Don’t stay sitting or standing for longer
than half an hour.
❧
❧
Don’t push, pull, or strain.
Don’t lift anything heavier than 5
someone for support if you feel shaky or
pounds. This includes pets and kids! And
dizzy. Start with short distances, and work up
when you’re picking up small things, bend
to longer walks.
carefully at the knees and lift slowly.
Avoid climbing stairs if it hur ts. You can
❧
Don’t do housework or yard work. This
climb them as soon as you can do so without
might be happy news! Get your family to
pain.
pitch in, or hire help.
ASK YOUR DOCTOR when it’s okay to
❧
Don’t drive for at least 2 weeks
return to work or do more strenuous
following your surger y. Braking suddenly
exercise.
or using a clutch can strain your
abdomen.
Gauging your
activity
Are you doing too much? Not enough?
Common sense is a good gauge.
Listen to your body. Rest when you feel tired
or uncomfor table. But don’t be afraid to
move. Being active—gently—can help you feel
better and recover faster.
8
YOUR RECOVERY
Sexual activity
Most of the time, it’s fine to have sex again once
your incision has healed and vaginal bleeding has
stopped. But it’s still a good idea to check with
your doctor beforehand.
❧
Ask your doctor when you can have sex
again after your surgery.
Gas
Many women have gas after surgery. It can be
uncomfortable! Here are some things to do to
Ever y hour until your gas pains improve,
prevent or treat gas:
gently press on your abdomen as follows:
❧
1
Walk more often, or a little further, every
cleansing breaths. Blow out slowly.
day.
❧
❧
Drink warm drinks.
❧
3
Take a deep breath and hold it for
5 slow counts.
4
Breathe out slowly and completely
Rock in a rocking chair.
through your mouth while pressing
Lay on your left side, with your knees
in and down on your abdomen.
drawn up to your chest.
❧
Place your hands below your navel with
the fingertips touching.
Tr y the steps at right when you have gas.
Pressing gently can help you feel better.
❧
❧
2
Stay away from carbonated drinks— and
don’t use a straw.
Take a few deep breaths—called
Get on your knees and lean forward,
5
Move your hands a half-inch closer
to your incision, and repeat steps 2 to 4.
placing your weight on your folded arms
with your buttocks in the air.
❧
CALL YOUR DOCTOR if you have
continuing or severe abdominal swelling
or bloating.
9
YOUR RECOVERY
Urination and self-catheterization
After surgery, you might have trouble urinating. The problem might be due to your surgery. But it can also
come from pain medication, discomfort, or anxiety. Here’s what to do:
❧
Don’t strain or bear down while going to
the bathroom. This can damage the area of
your recent surgery.
❧
Urinate while sitting in a few inches of
warm water. Remember to avoid getting
❧
CALL YOUR DOCTOR if you:
•
Can’t urinate, or have ongoing difficulty
urinating
•
Have problems with your catheter, or with
self-catheterizing
•
Have bloody, cloudy, or foul-smelling
urine
•
Have burning, painful, or frequent
urination
your incision wet if it hasn’t healed yet.
❧
Don’t let your bladder get too full. Believe
it or not, it’s easier to go if you urinate more
frequently.
❧
❧
Do your Kegels! See the box at right.
If you can’t urinate on your own before you
leave the hospital, you may need to go
home with a catheter (a small tube) in place.
Or, you may need to put a catheter in
yourself several times a day. Don’t be
concerned. At first, many women need to
use a catheter to drain urine from the
bladder. So, until you can urinate on your
own, follow these instructions:
•
If you have a catheter in place, follow
the nurse’s instructions for caring for
the catheter and drainage bag. Do any
exercises you’ve been taught. And make
sure you know when and how the
catheter will be removed.
•
exercises
Kegels work the muscles around your
vagina, bowel, and bladder. They’re great
for women of all ages, and they’re easy to
learn and do. Here’s what to do:
1
Tighten the muscles around your
vagina and rectum. (These are the
muscles you use when you’re trying
to stop the flow of urine.)
2
If you need to self-catheterize, a nurse
will teach you how before you leave the
hospital. Use the instructions on the next
page as a reference at home. Be sure to
self-catheterize as often as your nurse has
told you to—usually every 3 to 4 hours
during the day.
10
Kegel
Hold for a count of 10, retightening
as needed.
3
Relax the muscles very slowly.
4
Repeat several times a day. Work up to
100 a day.
fàxÑá
yÉÜ
self-catheterization
If you need to self-catheterize at home, follow the steps below. Self-catheterize as often and for
as long as your health care providers have told you to.
1. First, gather the equipment: catheter,
water-soluble lubricant, drainage
container for urine, plastic bag for used
catheter, mirror, clean washcloth, clean
towel, soap, and water.
2. Tr y to urinate (void) on your own. The
first few times you tr y to urinate on your
own, you may get little or no urine. But
later, you may get more urine on your own
than with self-catheterization.
3. Wash your hands well with soap and
water, and put soap and water on the
washcloth.
4. Get in a comfor table position:
•
•
•
Sitting: Sit on the toilet, or on the
edge of a straight-backed chair. Lean
back. If it’s easier, put your feet up
on another chair (or the toilet) in
front of you. Bend your knees, and
spread your legs.
Standing: Stand with one foot up on
the toilet or chair. Spread your legs.
In bed: Put a pillow behind your
back so that you’re sitting up at a
45º angle. Bend your knees, put
your feet flat on the bed, and spread
your legs.
5. Separate your vaginal folds with one
hand. Wash the area well with the
washcloth, using downward, front to back
strokes.
7. Lubricate the tip of the catheter.
8. Keeping the vaginal folds open, find the
urethral opening. The opening is below
the clitoris and above the vagina. Use
the mirror if you need to.
9. Holding the catheter with your fingers,
gently slide the catheter into the
opening—guiding it upward as if toward
your belly button. When the catheter is
about 3 inches past the opening, urine
will star t to flow. (Make sure the other
end of the catheter is in the drainage
container.)
10. Gently press down with your abdominal
muscles to help empty the bladder,
11. When the urine stops draining, slowly
take out the catheter a half-inch at a
time.
12. Wash the catheter with warm, soapy
water.
13. Rinse the catheter inside and out.
14. Dr y the catheter with a clean towel, and
put it in the plastic storage bag.
15. Write down any information you’ve been
asked to, such as:
•
•
•
•
Time of voiding attempts
Amount voided
Residual amount (from catheter)
Amount of fluids taken in
6. Pick up the catheter about 4 inches
from the tip.
11
YOUR RECOVERY
Constipation
Constipation after surgery can add to your discomfort. The
problem might be due to your surgery. But it can also come from
pain medication, discomfort, or anxiety. Here’s what to do:
After a rectal
repair…
It’s normal to feel some
❧
Drink at least 6 to 8 glasses of water each day.
❧
Eat high-fiber foods. Fresh fruit, vegetables, and whole grain
bread are good options.
pressure after a rectal
repair. But be sure to
follow the tips at right to
prevent constipation.
Constipation only adds to
the discomfor t.
❧
Don’t strain with bowel movements.
❧
Don’t use an enema, especially not after a rectal repair.
❧
Take a stool softener or laxative if your doctor
recommends it.
❧
CALL YOUR DOCTOR if you can’t relieve constipation with
the measures listed above.
Drinking 6 to 8 glasses of water each day
can help prevent constipation.
12
YOUR RECOVERY
Menopause
and hormone replacement
therapy (HRT)
Menopause happens when your body stops releasing eggs and
hormone levels drop. Once menopause is complete, you won’t
have monthly periods anymore and you can’t get pregnant.
Menopause can come on suddenly after the surgical removal of
your ovaries. More often, it comes on gradually, as a normal part
Symptoms
of menopause
Women experience menopause
in different ways. Symptoms
differ, and can be mild or
severe. All of these common
symptoms are caused by
hormonal changes:
•
Hot flashes
between ages 45 and 55. You might have symptoms for 3 to 5 years
•
Sudden sweating
as your hormone levels gradually drop as you age. The box at right
•
Increased facial hair
•
Changes in menstruation:
of aging. In this case, you’ll probably start to enter menopause
lists common symptoms.
Should you do anything about the symptoms of menopause? It
irregular periods, or more or
depends. Menopause doesn’t require treatment, but some women
less bleeding than usual
do choose treatment if their symptoms are severe.
•
Trouble sleeping
The main treatment for menopause symptoms has been taking
•
Tender skin, or a “crawling”
hormones (hormone replacement therapy, or HRT ). HRT has
feeling on your skin
many health benefits—but it also has health risks. That’s why you
should discuss HRT thoroughly with your doctor to decide if it’s
right for you.
•
Vaginal dr yness
•
Urinar y changes, including
leaking
Here are a few tips to help manage hormone changes:
❧
•
Pounding hear t
•
Mood swings or depression
Be aware of the symptoms that hormone changes
can bring. (See the box at right.) It’s easy to confuse these
symptoms with other problems.
❧
Call your doctor if your symptoms interfere with your life.
Your doctor can give you ideas for coping with bothersome
symptoms—and offer treatments for more severe symptoms.
13
YOUR TOTAL HEALTH
lÉâÜ àÉàtÄ {xtÄà{
and well-being
As you heal,
you’ll think less and less about your aches and pains. You’ll start doing more of your
usual activities. Soon, you won’t give much thought at all to your surgery. That’s how it should be. But as
your recovery period comes to an end, don’t completely forget about your health! Continue to take care of
yourself—body, mind, and spirit.
Warning signs of a
heart attack:
• Chest discomfort. It can feel like
pressure, squeezing, fullness, or pain.
It lasts more than a few minutes, or
goes away and comes back.
• Discomfort in other areas of the
upper body, for example in one or
both arms, the back, neck, jaw, or
stomach.
• Shortness of breath, with or without
Heart disease
You might think that heart disease is a man’s problem. In fact,
heart disease is the number one killer among women. Even breast
cancer claims fewer lives. That’s why you need to take action to
keep your heart healthy—and lower your risk of having a heart
attack or stroke.
Here are your key steps to better heart health:
❧
chest discomfort.
• Other signs, such as a cold sweat,
nausea, or lightheadedness.
❧
Warning signs of a
Get regular medical checkups. Your doctor can check for
factors that raise your risk of heart disease, such as high
blood pressure, high cholesterol, diabetes, and others. If you
have any of these factors, your doctor can advise and treat
you to reduce your risk.
Make healthy lifestyle choices. For example:
•
stroke:
If you smoke at all—quit now. Women who smoke are
2 to 6 times more likely to suffer a heart attack than
nonsmoking women.
• Sudden numbness or weakness of
the face, arm, or leg, especially on
one side of the body.
•
Exercise regularly —at least half an hour every day.
Physical inactivity raises your risk of heart disease.
• Sudden confusion, trouble speaking
or understanding.
•
• Sudden trouble seeing in one or
Make good food choices, like those described on pages
16 and 17.
both eyes.
• Sudden trouble walking, dizziness,
loss of balance or coordination.
• Sudden, severe headache with no
known cause.
❧
•
Reach a healthy weight —and stay there.
•
Take your medications just as your doctor tells you to.
GET EMERGENCY CARE. Call 911 right away if you have
any of the heart attack or stroke warning signs listed at left.
14
YOUR TOTAL HEALTH
Cancer screenings
The earlier you detect any cancer, the better your chance of surviving it. This page explains what you can
do to help detect three of the most common cancers faced by women.
Breast cancer
how to
do a breast self-exam:
Breast cancer kills nearly 40,000 American women each year. To help
protect yourself, follow the schedule at the bottom of this page for these
breast cancer screenings:
Using the fat pads of the three
❧
middle fingers, feel each breast in
an up-and-down pattern, pressing
down with small, circular motions.
Do this with each breast—both in
the shower, and when you’re lying
down. Feel for any lumps or changes
in your breasts. Also, look in the
mirror for any changes in your
breasts.
❧
Breast self-exam. Do this at home ever y month—see the instructions
at left. If you notice anything unusual, have your doctor check it out.
Mammogram. This is an x-ray of breast tissue.
Colon cancer
Colon cancer is the second leading cause of cancer death for women—and
your risk increases with age. That’s why doctors now recommend regular
screening for colon cancer beginning at age 50. Here are the tests they use:
❧
❧
Stool test. The stool test is done at home. You put a small stool
sample on a test card and return it to the doctor or lab.
Sigmoidoscopy or colonoscopy. With both of these procedures, a
doctor puts a thin tube with a light and a camera into your rectum, up
into your colon. This allows the doctor to check for—and in some
cases, remove—any cancers growing inside.
Cervical cancer and other gynecologic cancers
All women should be regularly screened with a pelvic exam and a
Pap test (Pap smear) according to the schedule below. (If you’ve had a
hysterectomy—and never had cer vical cancer—you don’t need to have
Pap tests anymore. But you still need regular pelvic exams.)
Recommended schedule for cancer screenings
Note that your doctor may recommend earlier, more frequent, or less frequent screenings based on your histor y and health.
for women…
to check for
breast cancer
to check for
colon cancer
to check for cervical cancer
and other gynecologic cancers
Ages
■
Stool test, colonoscopy or sigmoidoscopy:
as your doctor recommends
■
18-39
Breast self–exam: monthly
Mammogram: as your
doctor recommends
■
■
Ages
■
Stool test, colonoscopy or sigmoidoscopy:
as your doctor recommends
■
40-49
Breast self–exam: monthly
Mammogram: every year
■
■
Ages
■
Stool test: every year, OR
Sigmoidoscopy: every 5 years, OR
Colonoscopy: every 10 years
■
■
Breast self–exam: monthly
Mammogram: every year
■
50 and up
■
■
■
■
■
Pelvic exam: every 1 to 3 years
Pap test: every 1 to 3 years
Pelvic exam: every 1 to 3 years
Pap test: every 1 to 3 years
Pelvic exam: every 1 to 3 years
Pap test: every 1 to 3 years
15
YOUR TOTAL HEALTH
Nutrition
With so many fad diets in the news, it’s easy to lose sight of what healthy eating looks like. But there’s really
no mystery. Good nutrition means a long-term commitment to these daily habits:
❧
Taking reasonably sized por tions. Super-sized servings often lead to super-sized people. To maintain a
healthy weight, you need to control the amount of food you put on your plate.
❧
Making food choices based on sound nutrition principles. Use the 6 basic building blocks (outlined
below) to help you get the most good from the food you eat.
1
Choose
unsaturated
fats and oils.
Build a
better diet with these
2
3
Include more
fruits and
vegetables.
whole
grains and other
Eat
unrefined starches.
You need fat in your
Fruits and vegetable are
Choose whole grains, which
diet—but some types are
great sources of vitamins,
contain more dietary fiber,
healthier than others. Look
minerals, and fiber. They’re
vitamins, and minerals.
for foods that are higher
also rich in antioxidants.
Limit your intake of refined
in unsaturated fats and
Antioxidants are substances
starches like white bread,
lower in saturated fat or
that protect your cells from
white pasta, and instant
hydrogenated fat (called
damage—like “rust-proofing”
white rice. Try whole grain
trans fat). Try olive, canola,
for your body. Enjoy a
wheat bread, brown rice,
corn, and safflower oils.
variety: spinach, carrots,
oatmeal, barley, and corn-
Salmon and tuna also
broccoli, tomatoes,
meal.
contain healthy fats.
apples,
berries,
melons,
16
and citrus
fruits.
YOUR TOTAL HEALTH
Develop
“hand-eye coordination”
You can use your hand to estimate por tion sizes. Here’s how:
Handful =
1 to 2 ounces
(snack food)
Palm =
3 ounces
(fish, poultry, meat)
Fist =
1 cup (rice, pasta,
or raw vegetables)
Once you get a good idea of how big various
portions are, you won’t need to keep checking.
Thumb =
1 ounce
(½ cheese serving)
Thumb tip =
1 teaspoon
(oil, butter)
I
basic nutritional building blocks:
4
Choose
heart-healthy
proteins.
5
6
Select
low-fat
dairy products.
Limit your
intake.
salt
Dairy products are a good
Most Americans take in
Unfortunately, many
source of calcium, protein,
almost 3 to 4 times the
sources of protein—such as
and vitamins A and D.
amount of sodium (salt)
red meat and pork—are
However, some are high in
they need. Since nearly every
high in saturated fat and
fat and cholesterol. Sticking
food we eat contains some
cholesterol. Limit your
to low-fat dairy products
sodium, you’ll need to read
intake of these, and learn
will give you the same
food labels closely to get
to choose the leanest cuts.
nutritional benefits without
salt intake under control.
Also, choose other heart-
the drawbacks. Select 1%
Choose unprocessed foods,
healthy plant or animal
milk, low-fat cheeses
and use spices to season
proteins. Good examples
and yogurts,
meals without adding salt.
are beans, soy products,
and low-fat
And take the saltshaker
nuts, and seeds—plus fish,
powdered
off the table!
shellfish, and lean poultry.
milk.
17
YOUR TOTAL HEALTH
Symptoms of
depression
Depression affects nearly 20
million Americans—both women
and men. But women experience
depression at roughly twice the
rate of men. So talk to your
doctor if you have any of the
following symptoms:
• Feeling down, depressed, or
hopeless
• Taking little interest or
pleasure in things you used
to enjoy
Depression
Depression is an illness caused by problems with the chemicals in
your brain. It’s not a character flaw, and it’s more than just the
“blues.” It’s a disease that affects how you feel, think, act—even
sleep. The good news? Depression can be treated. Most people
CAN recover, and lead full, productive lives.
People experience depression in different ways. But despite its
various patterns, you should always take depression seriously.
Here’s how:
❧
Be aware of the symptoms of depression. (See the box at
left.) It’s easy to confuse these symptoms with other problems.
❧
CALL YOUR DOCTOR if your symptoms interfere with your
life. Your doctor can diagnose your symptoms—and offer
• Trouble falling or staying
treatments to help you recover.
asleep—or sleeping too much
• Feeling tired or having little
energy
• A poor appetite—or
overeating
• Trouble concentrating
• Feeling like you’re moving or
speaking so slowly that other
people may notice—or feeling
so restless that you move
around a lot more than usual
• Feeling bad about yourself—
thinking you’re a failure or
that you’ve let yourself or
others down
Osteoporosis
Osteoporosis is thin, weak bones. When you have this illness, your
bones can break easily and heal slowly. Anyone can have this problem, but it happens more often in older people—especially women.
Osteoporosis happens slowly over time. At first, you might not have
any signs. Later on, you might have back or neck pain, or broken
bones. You also might lose some height. This happens as your back
becomes curved and you begin to stoop. Here’s what you can do to
have healthier, stronger bones:
❧
Talk to your doctor about your bone health. Your doctor can
take a picture of your bones to see if you have osteoporosis. If
you find you have osteoporosis, you may get medication to
treat this condition.
❧
Get enough vitamin D and calcium. Have some low-fat milk,
cheese, or yogurt every day. Eat more spinach and other leafy
vegetables. Take a vitamin pill with vitamin D and calcium.
❧
❧
❧
Exercise ever y day. This will protect your bones as you age.
Don’t smoke. Smoking thins your bones faster.
Don’t drink too much alcohol. More than 1 or 2 drinks a day
is bad for your bones.
18
WHEN TO CALL THE DOCTOR
fâÅÅtÜç
of when to call the doctor
During your recovery from surgery...
About
Call your doctor if you have any of the following:
•
Unusually foul-smelling vaginal discharge.
•
Ongoing red bleeding from your incision. (It’s normal to have a small
amount of bloody discharge—but not red bleeding.)
•
Redness, swelling, separation, odor, or yellowish drainage from your
incision.
•
Continuing or severe abdominal swelling or bloating.
•
Pain, redness, or swelling in one leg, or in your groin.
•
Fever of 100.4°F (38.0°C) or greater.
•
Flu-like symptoms (for example, chills, body ache, fatigue, or
headache).
•
Increase in pain, or pain medication that isn’t working.
•
Increasing tiredness or fatigue.
•
Dizziness lasting for more than a few seconds at a time.
•
Problems with your catheter, or with self-catheterizing.
•
Ongoing difficulty urinating: you can’t urinate or have pain or other
problems.
•
Bloody, cloudy, or foul-smelling urine.
•
Burning, painful, or frequent urination.
•
Ongoing constipation, even though you’ve tried the things listed on
page 12.
domestic
violence…
If you, or someone you know,
is a victim of domestic
violence—get help. Domestic
violence can be physical,
sexual, or psychological. It’s
often aimed at women and
children. It’s against the law,
and should always be repor ted.
So if you or someone you know
is in an abusive relationship,
call one of the hotline numbers
listed below. Help is available!
•
Symptoms of menopause (see page 13) or depression (see page 18)
that interfere with your life.
Get emergency care right away if you have:
•
Chest pain, a cough (not caused by a cold), or trouble breathing.
•
Bleeding that is heavier than a normal menstrual period, or if you
pass bright red clots.
Hotline staff can refer you to
free help, including counseling,
shelter, and other ser vices.
Domestic violence
hotline numbers
Anywhere in the U.S.:
1-800-799-7233 or
1-800-787-3224 (TTY)
If it’s an emergency,
call 911 .
19
©2005 INTERMOUNTAIN HEALTHCARE. All rights reserved.
The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem
or disease. Please consult your health care provider if you have any questions or concerns. More health information is available at intermountainhealthcare.org.
Clinical Education Services (801) 442-2963 IHCEDWN010 – 10/05