Heart-Healthy Foods for November: Seasonal Choices to Boost Your Well-Being

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As we settle into November, the crisp fall air brings a delicious variety of seasonal foods that are not only comforting but also great for heart health. These foods are packed with nutrients that support cardiovascular wellness, making them perfect additions to your diet as we head into the colder months. Let’s take a look at some top heart-healthy choices for November!

1. Pumpkin

Pumpkin is more than just a festive decoration; it’s a heart-healthy superfood! Packed with fiber, potassium, and vitamin C, pumpkin helps lower blood pressure and cholesterol levels. Try adding pumpkin puree to soups, stews, or even smoothies to give your heart a healthy boost.

2. Sweet Potatoes

Sweet potatoes are rich in potassium and fiber, which contribute to heart health by helping to manage blood pressure and cholesterol. They’re also a great source of beta-carotene and vitamin C. Roast them as a side dish, add to salads, or make a warming sweet potato soup for a nutritious meal.

3. Dark Leafy Greens

Greens like kale, Swiss chard, and spinach are abundant in antioxidants, fiber, and heart-friendly vitamins like folate and potassium. Leafy greens help reduce blood pressure and lower the risk of heart disease. Add them to salads, and soups, or even blend them into a green smoothie.

4. Cranberries

Cranberries are full of antioxidants and polyphenols that support heart health by reducing inflammation and improving cholesterol levels. They’re also a great source of vitamin C. Enjoy them fresh, dried, or as a sauce alongside your favorite fall dishes.

5. Walnuts

Walnuts are loaded with omega-3 fatty acids, which are known to reduce blood pressure and inflammation. A handful of walnuts makes a perfect snack, or you can add them to salads, oatmeal, or baked goods for a tasty, heart-healthy crunch.

6. Apples

Apples are rich in soluble fiber, particularly pectin, which helps lower cholesterol levels. They also contain flavonoids that benefit heart health. Enjoy apples sliced with almond butter, in a hearty fall salad, or baked with a sprinkle of cinnamon for a warm treat.

Enjoying Heart-Healthy Choices This Fall

Adding these heart-healthy foods to your November menu can help you maintain cardiovascular health while enjoying the comforting flavors of the season. Need guidance on how to incorporate more of these nutritious choices into your diet? NOAH’s nutrition experts are here to help!

Schedule an appointment with a NOAH provider to learn more about heart-healthy eating.
📞 Call 480-882-4545 or visit our website to request an appointment.

Smart Tips to Enjoy Sweets Without Harming Your Teeth!

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Don’t let the sugar in those treats trick you and harm those precious pearly whites! Our dental experts have a few tips to help you sort through all that yummy candy on halloween night so that you reduce your risk of getting cavities.
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Spooky Smiles: Tips for a Healthy Mouth This Halloween & Dental Hygiene Month!

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What could be more spine-chilling than Halloween? Neglecting National Dental Hygiene Month! According to the American Academy for Oral Systemic Health, there exists a connection between oral health and broader health issues like heart disease, diabetes, stroke, and more. In honor of National Dental Hygiene Month, here are four straightforward tips to safeguard your well-being.

Brush

Brushing your teeth is a fundamental aspect of good oral health. By scrubbing tooth surfaces daily, you can help prevent cavities. Stimulating your gums and removing plaque along the gum line can also help prevent gum disease.

Floss

Even the most thorough brushing leaves bacteria in the tight spaces between each tooth and under the gum line. To remove plaque, food particles, and bacteria from these areas, be sure to floss once a day.

Use Mouth Rinse for Extra Protection

Your teeth account for less than half of the surfaces in your mouth, so rinsing is important to remove biofilm and bacteria that brushing and flossing leave behind. Mouth rinse isn’t a substitute for either, but it can supplement your other dental hygiene efforts to reduce the chance of tooth decay and infection.

See Your Dentist

At-home oral care is vital for good overall dental hygiene, but you also need regular trips to the dentist. Professional cleanings, exams, and X-rays keep your teeth and gums healthy and help you catch problems when they’re still easy to treat.

While the idea of dental issues might seem scarier than any haunted house, the good news is that with simple yet consistent practices, we can protect our oral health. For more dental tips, schedule an appointment with your NOAH dental provider today.

Healthy Halloween Tips

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Feeling spooked by all the Halloween candy? Thinking of skipping trick-or-treating this year? Here are some fun ways to enjoy treats with family and friends while keeping your Halloween safe and healthy!

  1. Buy fewer bags of candy. 

    Especially if going door to door will be limited this year, try to buy less than usual for the candy that will be given out or kept in your house.

  2. Choose the mini sizes. 

    Larger candy bars come with double or triple the calories. To enjoy your favorite treats without going overboard, opt for the smaller sized candy.

  3. Eat before you treat.

    If you and your family decide to go out trick-or-treating or even to a socially-distanced event, make sure you are eating a balanced meal beforehand to avoid overeating any sweets. A good meal should include some protein and fiber to keep you full and satisfied!

  4. Stay active.

    Whether you’re walking around, doing activities at home, or having a spooky dance party, staying active each day is important to keep your body strong and healthy.

  5. Make your own treats.

    Using this year to begin new traditions could be a great way to have more family time and make healthy choices too. Below are some ideas for snacks that are festive, easy, and good for you!

BONUS CONTENT: recipe ideas for a Healthy Halloween!

  • Boo Bananas – cut bananas in half and place mini chocolate chips as eyes and a mouth.
  • Clementine Pumpkins – peel a clementine and add a small piece of celery to represent the stem of a pumpkin.
  • Witches Broomsticks – cut mozzarella cheese sticks in have and shred one end to make it look like a broom. On the other end, insert a pretzel stick to represent the handle of the broom.

Understanding Breast Cancer Risk Factors: What You Can and Can’t Control

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While regular screenings are essential, understanding the various risk factors for breast cancer can help you to make informed decisions about your health. 

Uncontrollable Risk Factors (things you can’t change)

Some risk factors are beyond our control but knowing them can help guide important health decisions.

Age

As we age, cells change in several ways, which can lead to cancer. Breast cancer can develop at any age, although most people are over 50 at the time of diagnosis. However, a recent study by the American Cancer Society found a 1.4% annual increase in breast cancer diagnoses among women under 50 between 2012 and 2021.

Early-onset breast cancer, diagnosed between ages 18 and 45, may be more advanced when found in younger individuals, as routine screenings typically begin at age 40 or older.

Genetics

BRCA1 and BRCA2 are genes, present in everyone, that produce proteins to help repair damaged DNA. Everyone has two of these genes, one passed down from each parent. Unfortunately, some people inherit harmful changes in one of these genes that can increase their risk for several cancers, particularly breast and ovarian cancer. 

While these harmful changes can be inherited, they can also arise later in life.

Hormonal Factors

Reaching menopause (the natural process that ends a woman’s periods and ability to get pregnant) after age 55 increases a woman’s breast cancer risk. During a woman’s menstrual cycle, estrogen stimulates the breast tissue. So, the more menstrual periods a woman has, the longer these tissues are exposed to estrogen, increasing the risk of breast cancer.  

Hormone Replacement Therapy (HRT)

Hormonal replacement therapies (HRT) are medications that provide additional hormones meant to reduce pre- or post-menopausal symptoms. 

HRTs are made of estrogen and progestin. Progestin is a synthetic version of progesterone, a naturally occurring reproductive hormone everyone has.

However, prolonged or high exposure to these hormones has been linked to an increased risk of certain cancers, including breast cancer.

Family History

A family history of breast cancer is significantly associated with an increased risk of breast cancer. In fact, 13-19% of breast cancer patients report a first-degree relative with the same condition. 

Regardless of age, those with a family history are at a higher risk of diagnosis. 

Additional Uncontrollable Risk Factors:

  • Race/ethnicity
  • Reproductive history
  • Density of breast tissue
  • Personal history of breast cancer and benign breast diseases
  • Previous radiation therapy

Controllable Risk Factors (things you can change)

While some factors are out of our hands, certain lifestyle choices can increase the risk of developing breast cancer. 

Lifestyle Choices

Maintaining a balanced diet, regular exercise, limiting alcohol consumption, avoiding smoking, and keeping a healthy weight can reduce the risk of breast cancer. Poor eating habits, excessive consumption of trans fats, and irregular working hours disrupt the body’s physiological processes, raising cancer risk. 

Physical Activity

Research has found that women with a history of breast cancer who engaged in 2-3 hours of brisk walking per week, along with additional aerobic exercises (jogging, hiking, swimming, etc.), had a significantly lower chance of recurrence compared to inactive women.

Consumption of Processed Foods/Diet

Unhealthy eating habits—such as consuming high-fat dairy products, processed meat, refined grains, and sugary drinks—increase cancer risk. 

A diet high in vegetables, fruits, legumes, whole grains, and lean protein is associated with a lowered risk of breast cancer.

Your Path to Prevention

While some factors, like age and genetics, are beyond your control, adopting a healthy lifestyle, staying physically active, and making mindful choices can help reduce your risk.

Don’t be afraid to discuss the risks of certain hormone therapies with your healthcare provider, especially when managing menopausal symptoms. By staying informed and educated on breast cancer risks and symptoms, you can begin to take meaningful steps toward protecting your health and well-being.

Haven’t had your annual mammogram yet? Schedule your well-woman exam with your NOAH provider today, and we’ll help you get a referral to book your appointment.

Welcome New Board Member John Safin

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Get to know John Safin, what he brings to the NOAH board of directors, and all he hopes to accomplish while serving in this capacity!

Q: Can you tell us about your professional background and current role(s)?

A: My entire career has focused on marketing and communications, whether that was as president of a business association, or in the hospitality or broadcast industry. For the past 18 years, I’ve been doing business consulting and economic development. My current role as Chief Encouragement Officer gives me the opportunity to provide services that show individuals and business owners how to reach their next level. 

Q: What inspired you to join NOAH’s Board of Directors? 

A: Two aspects of this role motivated me to get involved with the NOAH Board of Directors. NOAH literally provides life-saving services. Beyond that, NOAH’s team members enhance patient lives and lifestyles by embracing a total care approach to healthcare. Very few organizations make that level of impact on a community. The other motivating factor for being on NOAH’s board is the challenge it provides. I’ve served on boards, think tanks, and committees in both the private and public sectors, but only a few of those experiences come close to matching NOAH’s mission. My education, experience, and unique way of looking at things will be used like never before. I think this makes me an asset to help NOAH achieve its vision.

Q: What are you most looking forward to as a board member? 

A: There’s always something new to learn, whether that’s as a NOAH board member or a person living their life. My goal is always to be better than I was yesterday. I look forward to helping NOAH do the same.

Q: What’s one fun or interesting fact about yourself that you’d like the NOAH community to know? 

A: I play Xbox, like riding motorcycles, am a servant to my cat Stevens, and enjoy cartoons in addition to being a cute guy.

Q: Is there anything specific you would like to achieve or focus on during your tenure with NOAH? 

A: I’d like to achieve whatever is needed for NOAH to have the best possible future. Too many lives would be in turmoil without NOAH’s services.

The NOAH Board of Directors is a diverse group of volunteers who contribute to the mission of transforming the health of our community. Patients from the communities we serve make up 51% of our board. Learn more about NOAH’s board of directors and how they drive the organization.

Raise Your Domestic Violence Awareness

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Domestic violence impacts millions of men and women every year. The more we know about identifying possible victims and offering support, the more individuals and families will get the help they deserve. Approximately one in four women and one in 10 men will experience domestic violence in their lives.

The Truth About Identifying Victims

The true nature of domestic violence makes it difficult to identify. Victims are often scared and shamed by their perpetrator, and they are hesitant to come forward. Knowing how to identify the signs of domestic violence could someday help save someone’s life. 

  • Physical signs such as bruises, cuts, or other marks on the victim’s body are a big indicator, these are often hidden with clothing or makeup, or by creating an untrue story of the origin of the injury.
  • Emotional signs like fear, low self-esteem, timidity, depressed mood, substance abuse, isolation and others are important to notice.

There can be other signs, but in general, noticing some of the above are strong indicators, especially if behavior changes.

How You Can Help

Many people still view domestic violence as a private family matter, but it isn’t. It is a public health and social issue that impacts the safety of the community.

If you believe someone is experiencing domestic violence in a relationship, there are ways to help. How you approach helping is very important because it can mean the safety of everyone involved.

You can help by:

  • providing emotional support for the victim by listening to and reassuring them that they do not deserve to be abused
  • letting the victim know that you worry for their health and safety
  • offering resources that can help them get out of the relationship
  • NEVER confronting the perpetrator
  • suggesting that the victim remove weapons from the home such as firearms, knives, etc.
  • helping the victim create a Safety Plan (see more details below)

A Safety Plan should include:

  • hidden bag packed with essentials like ID, money, car keys, etc. in case they have to leave quickly
  • list of numbers for hospitals, shelters, hotlines, and other community resources
  • a safe space for the victim (and possibly children) to go with other family, friends, or a shelter

If you see that a victim is in immediate danger, call 911. And if you are the victim of domestic abuse, there are resources and many professionals, like our team at NOAH, who can listen and provide resources to help.  

Domestic violence resources:

Breast Cancer Screenings and What You Need to Know

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At NOAH, your health is our top priority, and navigating breast cancer screenings can feel overwhelming. If you’re uncertain about when to start, how often to screen, or the process of scheduling a mammogram, our team is here to help.

Who Should Get Screened?

Breast cancer screening is recommended for all women who do not have symptoms and have never had breast cancer. Screening is most beneficial for women at average risk of developing breast cancer.

What Does Breast Cancer Screening Look Like?

Breast cancer screening involves mammography, a low-dose X-ray that helps detect early signs of breast cancer, even before symptoms appear. During a mammogram, your breasts are compressed between two firm surfaces to spread out the breast tissue, allowing for a clearer image. The test is generally painless and only takes a few moments, with some mild discomfort from the pressure or squeezing sensation.

After images are made of both breasts, you may be asked to wait while your care team checks the quality of the images. The entire process usually takes less than 30 minutes.

Mammograms are one of the most effective tools for early detection. While a positive result doesn’t confirm cancer, further testing will help determine next steps.

Where Can You Get Screened?

Due to the specialized equipment required, mammograms are usually taken at a medical imaging facility and often require a referral from your primary care provider. At NOAH, our providers are dedicated to making sure you get the care you need stress-free:

  1. Schedule a well-woman exam with your NOAH health provider.
  2. During your visit, request an order or referral for a mammogram. Depending on your insurance, your provider will refer you to either Southwest Medical Imaging (SMIL) or SimonMed Imaging.
  3. Once you have the referral, schedule your mammogram appointment.
  4. If you are underinsured or uninsured and need to visit SMIL, you can inquire about financial assistance by calling 480-657-2500 (Option 5).
  5. Have questions about getting a mammogram or need help finding a location? Call NOAH’s Community Health Worker at 480-546-8115.

When Should You Get Screened?

NOAH recommends women at average risk for breast cancer get screened every other year starting at age 50. However, every situation is unique and recommendations may vary based on health history and risk. It’s not uncommon for women to get routine mammograms in their 40s or even 30s. Ultimately the decision on when and how often to screen should be a joint decision between you and your provider.

Why Is Screening Important?

Breast cancer is the second leading cause of cancer-related deaths among women in the U.S. Early detection through screening significantly increases the chances of effective treatment and survival. Simply put, early detection can save your life.

For any questions or concerns, reach out to schedule an appointment with one of our providers today.

Breast Cancer Awareness Month is More Than Pink

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Breast cancer awareness is often symbolized by the color pink throughout October, but at NOAH, we believe it’s important to go beyond the symbol. We want you and your loved ones to be fully informed about breast cancer—understanding the risks, recognizing the signs and symptoms, and knowing about diagnosis, treatment options, and more. NOAH is here to support you every step of the way.

Breast Cancer Awareness Fast Facts:

  • Breast cancer occurs almost entirely in women, but according to the American Cancer Society, men can get breast cancer too.
  • Breast cancer is often (though not always) detected by a lump in the breast. However, most lumps in the breast are benign (not cancerous), but ALL lumps should be checked by your provider.
  • There are different kinds of breast cancer that start in different areas of the breast.
  • Alcohol increases the risk of developing breast cancer. An average of 1 drink per day increases risk by 7-10% while 2 to 3 drinks per day increases risk by 20%!
  • Being physically active and maintaining a healthy weight are the best things to do to prevent breast cancer. This is especially true for women after menopause.
  • Mammograms and breast ultrasounds are the most commonly used, and the most effective screening tool available to detect breast cancer early.
  • There is little to no benefit of doing self-breast exams or clinical breast exams, but women should still be alert and see a provider if anything looks or feels different.

Treatments for breast cancer will vary depending on the type of breast cancer and when it is diagnosed. At NOAH, we want to work with you to keep a healthy lifestyle, focus on prevention, answer any questions you have, support you through a diagnosis, and help you during treatment.

To learn more about breast cancer risks, types, treatments, and more, check out the American Cancer Society’s Breast Cancer section. To talk with your NOAH provider about any questions you have, request an appointment today.