T.J. Samson | Destination Health | April 2021

4 DESTINATION HEALTH Pass the protein, please! Protein is good for the body in many ways. Here are 10 key facts to know about this important nutrient: Protein is found in foods from both plants and animals, such as: ■ Beans and peas. ■ Dairy products, like milk, cheese and yogurt. ■ Eggs. ■ Meats and poultry. ■ Fish. ■ Nuts and seeds. ■ Soy products. ■ Whole grains and vegetables, in lesser amounts. Most people, 9 years and older, should eat 5 to 7 ounces of protein a day, depending on their overall calorie needs. Many of us already eat plenty of protein. Protein plays a key role in many body processes, such as blood clotting; fluid balance; immune re- sponse; vision; and the production of hormones, antibodies and enzymes. Protein is also part of every cell in the body. It’s necessary for growth and development. Your skin, hair, nails, muscles, bones and internal organs all con- tain a lot of protein. Almost all body fluids have protein in them too. Complete proteins contain all of the essential amino acids in healthy amounts. Animal foods—such as dairy products, eggs and meats— and soy are complete protein sources. A protein is incomplete if it’s missing, or doesn’t have enough of, one or more essential amino acids. Most plant foods are incomplete sources of protein. You can pair two incomplete pro- teins, at the same meal or through- out the day, to form a complete one. Eating rice and beans together, for example, makes for a complete protein. Snacks can be good sources of protein. Try peanut butter on whole- grain crackers, a hard-boiled egg, hummus or yogurt. Some proteins are better for you than others. For example, fish high in omega-3 fatty acids, such as salmon or albacore tuna, are good for your heart. Many deli meats, on the other hand, are high in fat and sodium, which are not heart-healthy. You’ll want to eat less of those types of protein. Sources: U.S. Department of Agriculture; U.S. Food and Drug Administration Give the greatest gift Be an o r gan dono r Stay well A D C B E Get to know the skin you’re in How t o spo t sk i n c anc e r Here’s the good news about skin cancer: You can usually spot it by just looking at your skin. The bad news? Anyone—regardless of their skin color—can get skin cancer.That’s why it’s important to do regular skin checks and to know what you’re looking for. In general, look for any spots, including moles and freckles, that are changing, itching or bleeding. Specifi- cally, look for signs of melanoma, the most dangerous skin cancer, using the ABCDEs of the disease: A spot is irregular, scalloped or has a poorly defined border. The color of a spot varies from one area to another. It has shades of tan, brown or black, or sometimes white, red or blue. Melanomas are usually larger than the size of a pencil eraser (6 millimeters), but they can be smaller. One half of a spot is unlike the other half. Evolving If you notice any of these possible red flags of melanoma, make an appointment with your doctor to have your skin checked. Source: American Academy of Dermatology Asymmetry Color Border A spot that looks different from other spots or is changing in size, shape or color. If you could save a life , would you? Or better yet, several lives? That’s something you can easily do by signing up to become an organ donor. Your generosity, in fact, could save as many as eight lives. It might also help many others who need donated tissue to recover from burns and other injuries or to regain lost vision or hearing. A WIDESPREAD NEED Your generosity is sorely needed. On any given day in this country, about 100 people receive organ transplants, according to the U.S. Department of Health and Human Services. But another 17 people die waiting for transplants that can’t take place because of a shortage of donated organs. Right now, there are more than 109,000 people on waiting lists for a kidney, heart, liver, lung or other organ. Others need tissue—including skin, veins, heart valves, and the cornea and the middle ear. DON’T RULE YOURSELF OUT There are very few absolute restrictions on who can be an organ donor. Age doesn’t matter, though donors younger than 18 need a parent’s consent. Newborns as well as seniors have saved and improved lives. Some medical conditions might eliminate you as a donor, such as a systemic infection or an active cancer. But most people are potential donors. And doctors will evaluate your suitability— and the condition of your organs—if the occasion arises. 2 1 3 4 5 6 7 8 9 10 Sign up One way to become an organ donor is to go online to organdonor.gov and sign up. But to cover all bases, it’s best to: ■ Designate your decision on your driver’s license, if possible. ■ Tell your doctor, fam- ily and friends about your decision. ■ Include organ donation in your will and advance directives. Diameter