Mark Grzeskowiak, MD
Family Medicine
Mercy Lake Geneva Medical Center
350 Peller Rd., Lake Geneva, WI 53147
(262) 249-0221

When most people think about fitness, the first question they usually ask is, “Where do I start?” Exercise can sometimes appear difficult, awkward and time-consuming. A helpful approach is to look at the three essential parts of fitness:

The most successful exercise programs combine all three of these fitness essentials.

Aerobics and Your Heart

Exercises that strengthen the heart are called “aerobic” exercises. This kind of exercise increases the hearts power and efficiency and improves the body’s use of oxygen. Typical aerobic exercises include:

All these aerobic exercises should be performed for 20 to 30 minutes at a pace that is brisk but does not make you short of breath.

Stretching Is Important Too

The most effective way to increase the body’s flexibility is to do regular stretching exercises. This kind of exercise can improve the body’s range of motion within a relatively short time. It feels good too. Remember to stretch slowly, without bouncing, holding each stretch for at least 10 seconds.

Building Your Strength

Muscle strength can be improved by forcing the muscles to work against increasing amounts of resistance. The most common methods of building muscle strength are lifting weights and using specially designed resistance machines. Be sure to warm up before doing any strengthening exercises. Work up to three sets of 10 repetitions each, resting between sets.

The Fitness Program

The key to fitness is to begin slowly and work gradually toward greater flexibility, strength and endurance.

Try to schedule exercise at least three times a week for about 20 to 30 minutes each time and include a mix of the three fitness essentials. Also remember to warm up for a few minutes before exercising and to cool down for a few minutes at the end of each workout. If you experience pain or severe fatigue after exercising, contact a physician. And if you have an existing medical condition, suspect one or have a family history of heart disease, get the expert advice of your physician on developing a safe exercise program first.

This article has been brought to you by Dr. Mark, family medicine physician at Mercy Lake Geneva Medical Center. To schedule an appointment with Dr. Mark please call (262) 249-0221.

Would you like more health information like this? Visit: DoctorMarkLakeGeneva.com

Find out with free screenings in September!

Moles, freckles and skin tags are something that everyone has. With skin cancer on the rise, many are interested in discovering the difference between a mole and skin cancer. Skin cancer is the most common form of cancer in the United States. More than 3.5 million skin cancers in over two million people are diagnosed annually. However, if screened early, the chances of catching it before it spreads is likely.

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According to the Center for Disease Control, heart disease kills over 630,000 people every year. That means every minute one person in the United States will die from heart disease.

Mercy Health System and the American Heart Association and several other community organizations is working to change those staggering statistics with its annual Bert Blain Memorial Heart Walk Sunday, August 28. Each year, this prestigious Heart Walk creates opportunities for people to improve their health by walking and simultaneously raise funds to help fight heart disease and stroke.

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Mark Grzeskowiak, MD
Family Medicine
Mercy Lake Geneva Medical Center
350 Peller Rd., Lake Geneva, WI 53147
(262) 249-0221

Diabetes is a disorder of metabolism, the way the body uses digested food for growth and energy. Most of the food we eat is broken down by the digestive juices into chemicals, including a simple sugar called glucose. After digestion, the glucose passes into the bloodstream where it is available for body cells to use for growth and energy.

For the glucose to get into the cells, insulin must be present. Insulin is a hormone produced by the pancreas.

When most people eat, the pancreas automatically produces the right amount of insulin to take care of the glucose. In people with diabetes, however, the pancreas either produces little or no insulin, or the body’s cells do not respond to the insulin that is produced. As a result, glucose builds up in the blood, overflows into the urine, and passes out of the body. Thus, the body loses its main source of fuel even though the blood contains large amounts.

Types of diabetes:

Type 1 develops most often in children or young adults, although the disorder can appear at any age. Symptoms of Type 1 usually develop over a short period, although beta cell destruction can begin months, or even years, earlier. Symptoms include increased thirst and urination, constant hunger, weight loss, blurred vision, and great tiredness. If not diagnosed and treated with insulin, the person can lapse into a life-threatening coma.

The most common form of diabetes is Type 2, called noninsulin-dependent diabetes (NIDDM). Ninety to 95 percent of people with diabetes have Type 2. This form of diabetes usually develops in adults over the age of 40, and it is most common among adults over 55. About 80 percent of people with Type 2 are overweight.

The symptoms of Type 2 appear to develop gradually, and they tend to be vague and not as noticeable as in Type 1. Symptoms include feelings of tiredness or illness, frequent urination, especially at night, unusual thirst, weight loss, blurred vision, frequent infections, and slow healing of sores.

Diabetes is widely recognized as one of the leading causes of death and disability in the United States. The true toll is probably much higher because diabetes was not listed on half of the death certificates for people who had diabetes. Diabetes is associated with long-term complications that affect almost every major part of the body. It can cause blindness, heart disease, strokes, kidney failure, amputations, nerve damage, and birth defects in babies born to women with diabetes.

This article has been brought to you by Dr. Mark, family medicine physician at Mercy Lake Geneva Medical Center. To schedule an appointment with Dr. Mark please call (262) 249-0221.

Would you like more health information like this? Visit: DoctorMarkLakeGeneva.com

Mercy Acceleration, 557 N. Washington St., Janesville, invites athletes, coaches and parents to its public open house Wednesday, August 24, from 5:30 pm. See what’s new and learn what makes Mercy Acceleration the top choice for sports training and conditioning in the Rock County area.

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Mariya O. Pogorelova, MD
Internal Medicine
Mercy West Clinic
1000 Mineral Point Ave. Janesville, WI 53548
(608) 756-6849

Skin cancer is a very common problem that affects % of US population. It can affect people of any age, but is more common in older people.

There are three types of skin cancer: Basal cell carcinoma, Squamous cell carcinoma and melanoma. The most common type is Basal cell carcinoma. Melanoma is less common but more dangerous. Early diagnosis can make big difference in treatment outcomes and prognosis. If left untreated, skin cancer can spread from skin to other organs and tissues. You should know the symptoms of skin cancer and have your skin checked at least once a year during your annual physical exam.

Risk factors for skin cancer:
You are at a high risk for skin cancer if you have light-colored skin, hair or eyes, and if you burn easily. People with a family history of melanoma are at higher risk to develop this type of skin cancer. Skin cancers are more common after age 40. People who had severe sun burns during their childhood have a much higher risk of developing skin cancer.

Symptoms of skin cancers:
Skin cancer can have different appearances. They can be small, shiny, waxy, scaly, rough, firm, red, crusty or they might bleed. Any new skin lesion should be checked by a physician. New dark, black moles should be checked immediately. Any bleeding, itching or irritated skin lesion should be check by a physician.
You should take any changes in a mole or any sudden growth on the skin very seriously.

Treatment:
Different types of skin cancers require different treatment approaches. Surgical removal of the cancer is a very common treatment. The type of procedure depends on the size and location of lesion and diagnosis. Basal cell carcinoma and Squamous cell carcinoma rarely spread to other parts of the body. Melanoma is more likely to spread.

Prevention:
Minimizing sun exposure is the best way to prevent skin damage and skin cancer. Avoid being outside between 10 am and 4 pm, when sun is most intense. Always wear hats, long sleeve shirts and pants/skirts while outside. Use sunscreen with at least SPF 30. Apply a sufficient amount and reapply sunscreen frequently every one hour and a half. Apply sunscreen during winter months as well. Use sunscreen even when riding in the car.

This article has been brought to you by Dr. Pogorelova, internal medicine at Mercy Clinic West. To schedule an appointment with Dr. Pogorelova please call (608) 756-6849

Keeping unused, unwanted and expired prescription drugs in your home poses a risk to you, your family and your community. It is important to dispose of these drugs in a responsible manner in order to protect the environment and to keep them out of the wrong hands. In order to provide residents with an easy, secure and responsible way to get rid of these drugs, Mercy teamed up with the Rock County Health Department and the Janesville Police Department to put 24-hour, secure drop boxes at three locations in Janesville: The Janesville Police Department, 100 N Jackson St., Janesville; Mercy Clinic East, 3524 E Milwaukee St. Janesville; and the Mercy Health Mall plaza, 1010 N Washington St., Janesville.

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Do you have a passion for what you do, why you do it and who you help? Do you love serving your community? Do you strive to do whatever it takes to provide your absolute best, each and every day? If so, Mercy Walworth Hospital and Medical Center in Lake Geneva invites you to learn about the Mercy family and the numerous medical careers available by attending a job fair on Tuesday, August 16, from 3-7 pm, inside the ER entrance of the hospital. All applicants are entered into a drawing for an Apple Ipad2.

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Terry Michel, Mercy ThinkFirst instructor, fits a child for a bike helmet. Mercy gave away 100 children’s bike helmets with a free fitting throughout the day.

At Mercy, we believe everyone deserves quality health care. Mercy held a unique event in conjunction with New Life Assembly of God church’s annual Freedom Fest June 25 for the Janesville community. Over 500 individuals were screened during a four-hour period and hundreds more visited the Day of Compassion health tent to secure health information based on their unique needs and have their questions answered by medical professionals.

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Mark Grzeskowiak, MD
Family Medicine
Mercy Lake Geneva Medical Center
350 Peller Rd., Lake Geneva, WI 53147
(262) 249-0221

High cholesterol is a leading risk factor for heart disease, America’s single leading cause of death. The American Heart Association cites current estimates of 61,800,000 Americans having one or more forms of cardiovascular disease. Because heart disease is so common, it is recommended that adults age 20 and over start having a cholesterol test every five years. Men over 45 and women over 55 should have this test more often.

Cholesterol, a waxy, fat-like substance produced by the liver produces certain hormones, insulates nerves, and makes cell membranes, vitamin D and bile acids that help digest fat. The body makes enough cholesterol to handle its own needs. Dietary cholesterol from animal products such as meats, poultry, fish and dairy products, can cause an excess of cholesterol in your blood, which can form plaque (a thick, hard deposit) on artery walls. Affected arteries become thicker, harder and less flexible; this is known as arteriosclerosis. Built-up plaque restricts blood flow to the heart, which can cause chest pain (angina). If the plaque blocks the blood flow completely, a heart attack can result.

Cholesterol is transported throughout the body by special carriers called lipoproteins. There are two kinds of lipoproteins that are measured in a comprehensive cholesterol test: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

Your level of LDL, often referred to as ‘bad’ cholesterol, greatly affects your risk for heart attack and stroke. The lower your LDL level, the lower your risk. In healthy adults, LDL levels are evaluated as follows (mg/dl = milligrams per deciliter):

Low-density lipoprotein (LDL)

These levels may be more strict for those with other risk factors for CAD (coronary artery disease), including:

HDL, known as ‘good’ cholesterol, can be thought of as the ‘cleanup’ cholesterol because it decreases your LDL level and seems to protect you from heart attacks. Unlike your other cholesterol levels, the higher your number, the better. Conversely, a low HDL level can greatly increase your risk of CAD. Follow these guidelines:

High-density lipoprotein (HDL)

Most of your body fat, as well as butter, margarine and vegetable oil, is in the form of triglycerides. High triglyceride levels are thought to favor the development of arteriosclerosis. Alcohol use, excess weight and poorly controlled diabetes tend to increase triglyceride levels. Check these numbers:

Triglycerides

The last part of your four-part cholesterol test is your total blood cholesterol level. Generally, the lower your number, the lower your risk of heart attack. Your total blood cholesterol will fall into one of these categories:

Total blood cholesterol level

In general, people who have a total cholesterol level of 240 mg/dl have twice the risk of heart attack as people who have a level of 200 mg/dl or lower.

To bring your four cholesterol levels into the desirable range, and in turn lower your risk of heart disease, start with dietary changes. Eat more complex carbohydrates like cereals, vegetables and beans. (Those with high triglyceride levels may need to limit their daily carbohydrate intake to 45-50 percent of total calories.) Avoid foods that are high in saturated fat, including most red meats, high-fat milk products, and coconut and palm oils. These guidelines will also help you lose weight; obesity is a risk factor for heart disease.

If you’re sedentary, start moving. Physician-approved aerobic exercise can affect your cardiac risk factors by lowering your blood pressure, decreasing the level of fats in your blood, and helping you keep your weight down.

Cholesterol-lowering medications may be warranted. Your physician will determine which medication is right for you based on your cholesterol levels, age and other health conditions. Changes in lifestyle habits must accompany these medications.

The importance of controlling blood fats cannot be overemphasized. If you haven’t had your cholesterol checked in awhile, make an appointment today. Your life may depend on it.

This article has been brought to you by Dr. Mark, family medicine physician at Mercy Lake Geneva Medical Center. To schedule an appointment with Dr. Mark please call (262) 249-0221.

Would you like more health information like this? Visit: DoctorMarkLakeGeneva.com