December is National Safe Toys and Gifts Month

 

The big December holidays are upon us. Merry Christmas! Happy Hanukkah! This month is the largest gift giving and gift receiving month of the year. What will the children we love want for 2022? It is such a joy to see their eyes light up with excitement when they open a gift. Their reactions are priceless. As we search for the most popular or most imaginative or most fun toys, it’s important not to forget about toy safety. Ask yourself if the toys you are choosing are age-appropriate and safe.

Toymakers have toys recalled every year due to safety concerns. These recalls and other helpful information can be found on the U.S. Consumer Product Safety Commission (CPSC) website. The CPSC is an independent federal regulatory agency that works to reduce the risk of injuries and deaths from products out in the market. They closely monitor and regulate toys. Any toys either made in the United States or imported into the United States after 1995, must follow the CPSC standards.  https://www.cpsc.gov/.

Toy-related injuries and emergency room visits happen year-round. But this time of year, is the most problematic. We need to take our own precautions as we shop for our loved ones.

The following advice can be helpful:

• Check the age, skill level and abilities on a toy before you purchase it to make sure it is a good match for the child you are buying it for
• Avoid buying toys that have parts that fly off, especially if there are younger children in the household
• Toys shouldn’t have any sharp or pointed edges
• Sports equipment gifts should have protective equipment given along with them
• Don’t give toys that heat up or have ropes, cords or straps
• Inspect toys your child receives as gifts
• Stuffed toys should be able to be washed
• Toys that are made from fabric should be labeled flame retardant or resistant
• Be especially cautious of toys for infants and children under the age of three
• Make sure markers and crayons are listed as nontoxic
• Supervise your children when they are playing, especially young children
• Don’t give toys with small parts to young children who may put everything into their mouths, due to a choking risk. Choking hazards can also include small balls, broken balloons and marbles. Button batteries and magnets can cause serious injury or death if ingested.
• Keep children safe from toys that contain lead. Be a smart consumer and learn about lead exposure and its symptoms. Painted toys must use lead-free paint.
• Older toys passed down in the family might not meet current safety standards
• Make sure toys aren’t too loud for your child. Toys can damage hearing, especially if a child holds it directly to their ears.
• For children with special needs, choose toys that can appeal to their different senses. Think about their abilities as you choose.
• Look for a label from the ATSM (American Society for Testing and Materials) on toys you are purchasing. It proves the toy meets certain consumer safety standards.

Whatever holidays you celebrate in December, all of us here at Practice Transformation Institute wish you and your families a wonderful and injury-free holiday season.

 

Two for One This Year: Flu Shot and COVID-19 Booster

 

Woo hoo! It’s a big year. Get two immunizations with only one trip to your pharmacy, health care provider office or health department for fall 2022. The Centers for Disease Control and Prevention (CDC) recommends the flu and Covid-19 booster are safe to be given at the same time. One in each arm.

We were doing rather well with flu when everyone was wearing masks. Now that most people are not wearing masks, we can welcome flu back. Never had the flu, never want it. As we anticipate more flu this year and into 2023, it is a good idea to get the flu shot along with the new and improved COVID-19 booster with the omicron subvariants (BA.4, BA.5.). Both shots together provide protection against severe illness. They also increase the likelihood of fewer disruptions in life for you and your family over the next few months.

The flu vaccine is updated every year after scientists have monitored flu strains from around the world. The data is then used to update the annual flu vaccine for the fall. It isn’t always perfect because, as we have seen time and time again, viruses change. It’s the nature of the beast. Viruses modify themselves as they drift and shift around the world. It’s science. If you didn’t know that about the flu, you have been given a real-world lesson about change since COVID-19 has been with us.

The same concept that is used for the annual flu vaccine was used in the updating of the COVID-19 booster. This new COVID-19 booster was designed to target both the original coronavirus strain and the omicron subvariants (BA.4, BA.5) that have been with us for the last few months. As we have seen, the original COVID-19 vaccines were effective at preventing death and severe disease in most people. However, breakthrough infections and reinfections are becoming more common as the virus continues to evolve.

The link below is a great comparison between the flu and COVID-19 and covers the following:

• Similarities and differences
• Signs and symptoms
• How long symptoms appear after exposure and infection
• How long someone can spread the virus
• How it spreads
• People at higher risk of severe disease
• Complications
• Approved treatments
• Vaccines

https://www.cdc.gov/flu/symptoms/flu-vs-covid19.htm

It is looking like we may have an annual COVID-19 booster, just like our annual flu shots. As we jump into fall, have your COVID-19 plan ready. Keep some over-the-counter tests (still free through many places) ready at home in case you need to know if it’s COVID or not, keep extra masks on-hand and keep up to date on vaccines. It is very easy to schedule these immunizations at a time convenient for you. Help protect your family and friends as we enter a new season.

Physical Therapists - The Movement Experts

 

Have you ever needed physical therapy? I had a referral for the first time a few months ago for back pain that just wouldn’t go away. And you know what? I was blown away at how much it helped. Even months later, I’ve been continuing the stretches and exercises that my physical therapist gave me, and my back problems have stayed under control. What a win!

October is National Physical Therapy Month which recognizes physical therapists and physical therapy assistants and their abilities to optimize movement and overcome barriers to physical activity. A physical therapist’s job is to help injured, ill or disabled people manage their pain and improve their ability to move. Ways to prevent injury in the future are also discussed. They use physical methods such as exercise, heat or cold therapy, ultrasound, massage, and are cheerleaders in verbal support. They can help restore or maintain as much function as possible and keep many problems from becoming worse.

Physical therapy is a personalized approach just for you. After a thorough examination, treatment plans are designed specifically to each patient’s needs and goals. Therapists work with you to develop strategies and empower you to take an active role doing exercises at home in-between your visits. Your input is important as new exercises are added to your treatment plan as you get stronger. Items such as pulleys and weights are utilized to return you to maximum capacity to receive lasting results. They watch your progress and will adjust treatments when needed. For seniors, physical therapy is a way to treat chronic pain from diseases and certain chronic conditions. You can also learn techniques to help prevent falls. The exercises and stretches that are done can help maintain overall fitness for everyone. Physical therapy improves the quality of life of countless patients, along with educating them on the benefits of physical activity.

Physical therapists and physical therapy assistants are available in many different locations. Not only are they in private businesses, but hospitals, clinics, schools, offices, fitness centers, nursing homes, assisted living homes and rehab facilities. They can even come to your home after hospitalization. Your health care provider will be updated on your progress.

The evidence is clear that physical therapy is a safe and effective treatment for many conditions and symptoms that people experience. It’s important for the rest of us to see the numerous benefits of physical therapy. For more information or to see if physical therapy may be right for you, please discuss this topic with your health care provider. Happy October to the movement experts!

 

September is Healthy Aging Month

 

With September being Healthy Aging Month, it reminds us that it is never too late to work on our health through physical, social and mental well-being. This isn’t just for Baby Boomers, but you Generation X people, too. There are positive aspects to growing older and it is never too late to find a hobby, a new career, a sport or to start traveling.

Don’t act your age. Act like you feel instead of your age. Acting your age can make you feel more negative about yourself. You might not think you should run in that half marathon because you are 45 or 60, even though you’re a great runner. Wrong. Start training for that marathon. You can do it!

Think positive. Negativity causes discontent and contributes to low self-esteem. It can lead to anxiety and depression. Practice mindfulness or meditation to help you lower the risk of some cognitive conditions and to help you think more positive. You could even start by simply breathing in for five seconds, then out for five seconds. Other ways to practice mindfulness or meditation can be to get a massage, do yoga or tai chi, take a hike in the woods, watch the sunrise or sunset. It is amazing what turning a negative to positive can do for your brain.

Refuse to be lonely. If you are lonely, do something about it. Take a class, volunteer, play games, go out to eat with someone, see friends, or get a part-time job if you’re retired. It is important to stay social.

Stay as healthy as you can. Get your yearly physical and health screenings. Update any immunizations that are needed. Improve your diet and sleep routines. Talk to your health care professional and ask for help if you need it.

Walk. If you’re new to walking for exercise, start slow and work on increasing your time. The cooler temperatures of fall can be a perfect time to start.

Join a fitness club. Some school systems offer adult physical activity classes and other enrichment classes like cooking, computers, cooking, dance, finance, and arts and crafts. SilverSneakers is a program that is designed to help older adults stay healthy by exercising and socializing. It is available at no cost for adults who are 65 and older with participating Medicare Plans. Eligible members get access to SilverSneakers LIVE online classes, On-Demand videos and thousands of fitness locations and classes.

Maintain a healthy diet. Watch those portion sizes at restaurants; take half of your meal home. Add more fruits and vegetables to your meals and snacks. Overeating can lead to obesity, heart disease and diabetes. As we age, our metabolism slows down and it’s easier to put on weight. Follow the USDA’s Healthy Plate: veggies and fruit = ½ of your plate, whole grains= ¼ of your plate, protein sources = ¼ of your plate. Drink a lot of water. If you become prediabetic, find a National Diabetes Prevention Program or Medicare Diabetes Prevention Program near you or one that is virtual. It is a great evidence-based lifestyle change programs whose aim is to reduce the risk of type 2 diabetes.

Keep your brain active. Work on puzzles and games. Watch Jeopardy. Read books and magazines. Make lists. Organize your house. Try something different such as learning a new language or take up a hobby you’ve never done before. It’s never too late to learn something new.

Stay active and stay vibrant for positive aging. Take charge of your life and look forward to whatever comes next. Be kind to yourself and find ways to love your life. Your age is a real number, but it is optional whether to grow old.

 

 

Could Your Stomach Problem be Gastroparesis?

Gastroparesis Awareness Month only became a member of the U.S. National Health Observances Calendar in 2016. The goal of adding this disorder to the calendar was to encourage people who may have gastroparesis symptoms to consult their health care provider. The provider can help patients with diagnosis, treatment, management and preventive strategies.

What is gastroparesis? A lot of people may not have ever heard of this word or just weren’t sure what it meant. Gastroparesis is a stomach disorder and means delayed gastric emptying. It is considered a chronic condition that slows or stops the movement of food from your stomach to your small intestine.

What are the symptoms of people who experience it?

• Feeling full after starting a meal
• Feeling full long after eating a meal
• Heartburn or gastroesophageal reflux disease (GERD)
• Nausea and vomiting
• Weight loss and malnutrition
• Abdominal pain or bloating
• Changes in blood sugar levels

How is it diagnosed?

• Medical history
• Physical exam
• Blood tests
• Medical tests
• Tests to measure stomach emptying
• Upper GI
• Upper endoscopy

What are the causes?

• Diabetes is the most common cause of gastroparesis. This is due to damage to the vagus nerve that controls how food moves in your digestive system. The nerve gets damaged from high glucose levels.
• Other surgeries related to the esophagus, stomach or small intestine
• Radiation therapy to the chest or stomach area
• Medications that may slow down movement in your intestines, such as narcotics, antidepressants, high blood pressure medication and allergy medications
• Eating disorders, such as bulimia or anorexia
• Nervous system disorders, such as Parkinson’s disease or multiple sclerosis
• Metabolic disorders
• Viral illnesses
• Unknown causes

What are the treatments?

• Medications
• Diet change
• Eating smaller meals – 6 smaller meals instead of 3 larger ones
• Not eating fatty and high fiber foods
• Getting the right amount of nutrients, calories and liquids
• Lifestyle changes such as mild physical activity (walking, yoga) after a meal to stimulate digestion
• Surgery
• If caused from diabetes, better control of blood glucose levels

Although there is no cure for gastroparesis, your health care provider can work with you to develop a plan to manage symptoms and reduce the chances of complications.

https://aboutgastroparesis.org/what-is-gastroparesis/common-questions-about-gastroparesis/

https://www.mayoclinic.org/diseases-conditions/gastroparesis/symptoms-causes/syc-20355787#:~:text=Gastroparesis%20is%20a%20condition%20that,food%20through%20your%20digestive%20tract.

https://www.cedars-sinai.org/health-library/diseases-and-conditions/g/gastroparesis.html

https://www.niddk.nih.gov/health-information/digestive-diseases/gastroparesis

Welcome to Summer!

 

This summer is already proving to be a hot one in Michigan. It has been in the high 80s and 90s quite a few different times. Although I love the heat, it is important to be careful out there. The sizzling summer days of July are obviously a good time to discuss heat-related illnesses and their warning signs, so here we go.

When we sweat in the warm weather, our body naturally cools itself as the sweat evaporates. When the weather becomes extreme, it is difficult for the sweat to evaporate. This causes our bodies to get too hot.

Extreme heat is defined as summertime temperatures that are much hotter and/or humid than the average. People who are the most at risk are older adults, infants, children, people who are overweight, people who overexert during work or exercise, people with mental illnesses and those who have chronic diseases, such as diabetes, respiratory conditions and heart disease. Even young, healthy people can be affected during the hot weather if they participate in strenuous activities.

According to the CDC, there are 4 different types of heat-related illnesses:

• Heat rash
• Heat cramps
• Heat exhaustion
• Heat stroke

Heat rash is caused by excessive sweating during hot, humid weather causing a skin irritation. Keep the rash area dry, apply powder (like baby powder) to increase comfort to sooth the rash and stay in a cooler environment. It most commonly affects young children.

Symptoms include:

• Red clusters of pimples or small blisters on the neck, chest, groin, under the breasts and elbow creases

Heat cramps affect people who sweat a lot during strenuous activity. Low levels of salt in muscles and loss of fluids causes painful cramps. It can also be a symptom of heat exhaustion. Have water to drink and a snack or drink (such as a sports drink) to replace carbohydrates and electrolytes. No caffeine or alcohol please. Stop the activity and go to a cool place to rest. Get medical help if the cramps don’t subside in an hour.

Symptoms include:

• Muscles cramps, pain or spasms in the abdomen, arms or legs

Heat exhaustion is the body’s response to a loss of water and salt through excessive sweating. It is most likely to affect the elderly, those working in a hot environment, and people who have high blood pressure. Treatment includes rest, a cool shower or bath, air-conditioning, drinking cool, non-alcoholic drinks such as sports drinks.

Symptoms include:

• Nausea
• Headache
• Dizziness
• Weakness
• Irritability
• Heavy sweating
• Thirst
• Elevated body temperature
• Decreased urine output

Heat stroke is the most serious of the heat-related illnesses. It occurs when the body can no longer control its temperature, usually as a result of prolonged exposure to or physical exertion in high temperatures. The body’s temperature rises quickly, it is unable to sweat and unable to cool down. The body temperature can rise to 104 degrees in a short period of time and usually happens in the summer months. It can be caused by simply being in the hot weather or too much strenuous activity in hot weather. Heat stroke can cause disability or death if emergency treatment isn’t received in time. Call 911, get the person indoors or into shade, remove excess clothing and cool them however you can.

Symptoms include:

• High body temperature
• Confusion, altered mental state, slurred speech, seizures, dizziness
• Loss of consciousness
• Hot, dry skin or profuse sweating
• Nausea or vomiting
• Flushed skin
• Rapid breathing
• Fast pulse
• Headache

Stay cool, stay hydrated and stay informed when it is hot outside.

• If you have air conditioning at your home or office, stay inside as much as possible
• If you don’t have air conditioning, sit in the basement. You could also go to a shopping mall or library even for a few hours to help yourself cool down.
• Wear loose, lightweight, light-colored clothing
• Don’t engage in strenuous activities in the heat
• Take a cool shower or bath
• Do necessary outside activities earlier in the day or later in the evening
• Take breaks when working outside and sit in the shade
• Avoid exercising and being outside during the hottest part of the day
• Wear a hat and sunglasses
• Put on a sunscreen of SPF 30 before going out
• Keep informed of the weather in your area for heat alerts and safety tips
• Drink lots of fluids
• Stay away from sugary or alcoholic drinks
• Avoid hot and heavy meals
• Take care of your pets. Always make sure they have cool water to drink. During extreme days, don’t let them stay outside for very long.
• DO NOT LEAVE CHILDREN OR PETS IN A PARKED CAR EVEN WITH THE WINDOWS CRACKED
• To remind yourself that a child is in the car, keep a stuffed animal in the car seat. Once the child is buckled in, place the stuffed animal in the front seat with the driver.
• When leaving your car, check to make sure everyone is out of the car. Do not overlook sleeping children.

It is important to use common sense when we are in a heat wave to protect ourselves and our families. Let’s enjoy the glorious warm weather of summer while we can. Take advantage of the longer days to spend more time with your family and do something fun outdoors. Stay cool and have a happy and healthy summer!

https://www.cdc.gov/disasters/extremeheat/warning.html

https://www.cdc.gov/disasters/extremeheat/heattips.html

 

Get Moving in June!

 

More sunny days certainly brighten my mood, and the warm sun is feeling good. The trees and plants have suddenly sprouted, flowers are starting to bloom, and the grass is growing at a fast pace. Spring and summer is the time that I wait for all year. Ahh...it’s finally here. Though I’m always a work in-progress on being more physically active no matter what time of year, I tend to become more motivated in the spring and summer since it’s easier to get outside. If you haven’t already started, it’s time to get moving in June!

The health benefits of being physically active are well-documented. The CDC recommends that children and adolescents get 60 minutes or more of physical activity a day. Adults are recommended to get 150 minutes a week.  

How can physical activity help us?

• Strengthens our muscles and bones
• Improves our mental health and mood
• Helps control weight
• Reduces our risk for certain diseases like type 2 diabetes, cancer, osteoporosis and cardiovascular disease
• Boosts our immune system
• Improves our ability to do the activities of daily living

How can we increase our daily physical activity in small ways?

• Take the stairs as often as possible, then take the stairs a few extra times for more activity
• Park as far away as you can at the store or at work for those additional steps
• Stretch your body because it is good for you and will make you feel energized
• Do desk exercises whether working from home or at the office
• Think of household tasks like cleaning or mowing the grass as exercise (because it is)
• Plan more family activities outside with your children

Try not to look at physical activity as a chore. Look at it as a time to rejuvenate your body and mind. Being active has direct stress-busting benefits. Whether you’re into walking, hiking in a park, swimming at the lake, taking a fitness class or even joining a sports team, any form of exercise can be a stress reliever. Make physical activity a part of your stress self-management plan on as much of a daily basis as you can.

One of our most admired First Ladies, Eleanor Roosevelt, is quoted as saying, “The purpose of life is to live it, to taste experience to the upmost, to reach out eagerly and without fear for newer and richer experience.”  What an inspirational sentence. Reflect on that sentence as you plan the next few months activities of spring and summer for you and your family. Rejuvenate your body and mind. Look for new experiences to enjoy. Live your life to the fullest. Get moving in June!

Arthritis Awareness Month

 

One of the most widespread chronic health conditions in the United States is arthritis. With it affecting one in four adults, which is over 58 million people, arthritis takes a toll on many people’s health. Arthritis causes not only disability, but lost wages and the spending of billions of dollars annually in medical costs. The Arthritis Foundation and the CDC has designated May as Arthritis Awareness Month to raise awareness on this debilitating chronic health condition.

Arthritis Awareness Month encourages all adults, including adults with arthritis, to commit themselves to a walking routine of at least 150 minutes per week of moderate intensity aerobic activity. This moderate intensity aerobic activity could be activities like brisk walking or riding a bike. It is also recommended that adults work on muscle-strengthening activities 2 or more days a week.

The main two types of arthritis are:

• Osteoarthritis 
• Most common
• The “wear and tear” arthritis where the joint breaks down from injury or overuse
• Occurs most frequently in the knees, hands and hips
• Signs and symptoms include pain, aching, stiffness, swelling, decreased range of motion or flexibility
• The risk increases with age. Also, a family history, joint injury in the past and obesity put people at an increased risk.
• Women are more likely to get than men
• Treatment includes increasing physical activity, physical therapy, weight loss if needed, medications, supportive devices, surgery and self-management strategies
• Rheumatoid arthritis
• An autoimmune and inflammatory disease (the immune system attacks healthy body cells)
• Attacks many joints at once, mainly the hands, wrists and knees
• The lining of the joint becomes inflamed which causes damage to the joint tissue
• Causes chronic pain, unsteadiness and sometimes deformity
• Signs and symptoms include pain/aching/stiffness/tenderness/swelling in more than one joint, the same symptoms on both sides of the body, weight loss, fever, weakness, fatigue
• The risk increases with age
• Women are more likely to get than men
• Specific genes called HLA (human leukocyte antigen) class II genotypes can make the arthritis worse
• Smoking increases the risk of development
• Treatment includes medications, weight loss, physical activity, self-management strategies
• Lifestyle management and evidence-based programs are key to improving the quality of life of people who suffer from arthritis
• Physical activity programs in the community help participants safely exercise and reduce arthritis symptoms
• Self-management programs teach people the skills for not only managing their arthritis but other chronic conditions. One of these is the Chronic Disease Self-Management Program (CDSMP) through the Self-Management Resource Center (SMRC), formerly the Stanford University Patient Education Center. The program focuses on decision making, problem solving and action planning. (PTI has leaders who can deliver this workshop at your organization or at our office. Contact hkinkle@transformcoach.org for more information.)
• Remote delivery of arthritis and chronic disease programs really started moving during the pandemic. These include video conferences, phone conferences, email support, online web-based programs and manual mailing with other resources. Many organizations are continuing to provide remote programs.

Arthritis does not have a cure, but non-surgical treatments can manage it for most people. Some severe cases may need surgery if conservative treatments haven’t help improve the symptoms. Talk with your healthcare provider for the right treatment plan for you.

https://www.cdc.gov/arthritis/communications/features/arthritis-awareness.html

National Alcohol Awareness Month

The goal of National Alcohol Awareness Month is to increase the awareness and understanding about the causes and effective treatments of one of our nation’s greatest public health problems. Encouraging communities to focus on alcoholism education, alcohol-related issues and support for those seeking recovery are other important ways to bring attention to the matter. 

Since the pandemic started, data shows that many adults increased their alcohol consumption. This may have been caused from the isolation, uncertainty, anxiety and even boredom many faced. People felt the need to self-soothe. For the people who were already having problems coping with alcohol, the pandemic may have caused them to have a relapse.

The Department of Health and Human Services has the following alcohol recommendations:

• 2 drinks or fewer in a day for men

• 1 drink or fewer in a day for women

Drinking too much alcohol increases the risk for a variety of physical and mental health problems such as liver disease, stroke, suicide, cancer and alcohol dependence. If you already have a family or personal history of cardiovascular disease, trauma, substance use disorder, mental illness or cancer, you can be even more vulnerable to these and other alcohol-related illnesses.

The National Institute on Alcohol Abuse and Alcoholism has some great topics on their website about alcohol’s effects on health. https://www.niaaa.nih.gov/alcohols-effects-health There are many social media campaigns this month about the causes of alcoholism and the risks of becoming dependent. 

If you are someone you know may be having problems with the overindulgence of alcohol perhaps reworking some habits is a good way to start. 

• Try replacing alcohol with other drinks such as a healthy smoothie, mocktails, club soda, alcohol-free beer, sparkling water with lime, or one of the many other non-alcoholic drinks at the store

• Go to bed earlier and get extra rest instead of drinking alcohol night after night while watching television

• Since many people drink heavy over the weekend, give it a try not to drink for Friday, Saturday and Sunday

• Spring is here and it’s time to get outside as our weather starts to get better, so go for a healthy walk with friends instead of meeting after work at the bar

There are also many motivational apps out there now to help cut back or quit drinking. Some of these manage it with evidence-based education and progress tracking with meditations and games to help. There are also coaching calls and videos on some of these.

If you have noticed family or friends drinking more than they normally do, bring it up in conversation. Talk with your teens and college students about alcohol misuse and that it isn’t a coping mechanism for stress. Behavioral therapy and counseling are important for treatment of alcohol issues. Discuss with your primary care physician if you think you may have a problem.

The key to change is building new, healthy habits in whatever you’re trying to change. This can be said for a variety of things whether you’re trying to eat better, exercise more or cut down on alcohol consumption. 

https://www.cdc.gov/alcohol/index.htm 

Celebrate the World of Flavors

 

March is National Nutrition Month. I don’t know about you, but I’ve definitely been needing help with eating better over the last few months. We may get bored and eat the same things over and over again or need a little push to try something new. Most of us could probably make some healthier food choices if we thought about it. My favorite times of the year are fast approaching, so it’s time to get busy. Bring on spring and summer!

The Academy of Nutrition and Dietetics has some great advice for National Nutrition Month. They want us to celebrate the world of flavors out there and gave some great information for each week of the month. They emphasize eating a variety of nutritious foods from all food groups, learn how to read nutrition labels and incorporate favorite cultural foods and traditions into meals. By planning healthful meals and snacks ahead of time, we have taken charge of what we will eat during the week. We are also encouraged to try varying our diet and adding new flavors and foods around the world. They urge us to see a Registered Dietitian who can help give personalized nutrition information for management of chronic diseases or to meet other health needs if needed. https://www.eatright.org/food/resources/national-nutrition-month

I like the world of flavors sentence in the paragraph above. It embraces global culture and heritage. Yes, we may not be a superstar chef like the ones we watch on television who travel the world for their flavors and learn from the masters of that culture. Those shows are certainly interesting to watch, and we can gain knowledge about different cultures and their food. Perhaps you have friends or coworkers who have favorite cultural recipes, traditions or even a spice or two that you have never tried. We can definitely learn to create new and ambitious meals for ourselves and our families if we give it a chance.

Eating right means making healthy food choices. It may take a little time to educate ourselves, but it doesn’t have to be hard, and we don’t have to give up all the foods we love. Healthy eating can help prevent type 2 diabetes and reduce our risk of heart disease and stroke. Plus, exploring recipes from other cultures opens up a whole world of flavors that we may have never known until we tried them.

February is Cervical Health Awareness Month

 

As Covid cases continue to go up and down like a wild roller coaster, how long will this surreal ride last? Please let me off. I’m done. I never liked this ride from the very beginning. We all hope the current giant hill we are on will be the last and we will no longer feel like we are in danger. I guess that remains to be seen (fingers crossed). Unfortunately, this continual up and down of cases makes a difference to some people whether they go for preventive appointments and/or tests. With February being Cervical Health Awareness Month, it is sadly notable that 26% of women surveyed have not scheduled a cervical cancer screening since the pandemic began. Almost 24% of women aged 40 to 60 say it has been more than 36 months since their last appointment with their OB/GYN provider. That’s not good. These are women who may be at an increased risk for this preventable type of cancer.

Risk factors:

·        Being over 30 years old and have an HPV (human papillomavirus) infection that hasn’t cleared up.

o   HPV is the most transmissible sexual infection in the United States and is now considered a common infection. There are more than 40 types of HPV. Nine out of 10 cervical cancers are caused by HPV and almost all can be prevented by vaccination. Some types of HPV can cause genital warts, but others can cause cervical cancer and certain other cancers (vagina, vulva, penis, anus, back of throat). Vaccines for HPV can help prevent the infections that can lead to these problems. The CDC recommends that girls and boys get the HPV vaccine at age 11 or 12, but you can still get vaccinated all the way up to age 26. It can be weeks or even years after HPV exposure that symptoms develop, making it difficult to know when or whom HPV may have been contacted.

·        Having sex at an early age

·        Having multiple sex partners

·        Not having regular cervical screenings

·        Smoking

·        Using birth control pills for a long time

·        Having a weakened immune system

·        Having a close relative who has had cervical cancer, like a mother or sister

·        Being exposed to diethylstilbestrol (DES) before birth

Symptoms:

·        Increased or unusual discharge from the vagina

·        Blood spotting or light bleeding at time other than a normal menstrual period

·        Menstrual bleeding that lasts longer and heavier than normal

·        Bleeding or pain during or after sex

·        Bleeding after menopause

Note: Certain precancerous conditions of the cervix usually do not cause symptoms and can only be detected with a Pap test and pelvic exam.

Unfortunately, cervical cancer does not usually show symptoms until in the later stages. Pap tests, pelvic exams and HPV tests are crucial in order for early detection.

Cervical cancer used to be one of the leading causes of death for women. With cervical cancer regular screening, vaccination and follow-up treatment, it is now one of the most preventable cancers out there.

Please make your appointment to get preventive appointments and/or tests scheduled if you’ve been putting them off. With all the measures in place at provider offices and hospital outpatient departments, they are safe places to go for care.

Early detection saves lives.  

https://www.preventcancer.org/education/preventable-cancers/cervical/   

https://www.cdc.gov/hpv/index.html  

https://www.preventcancer.org/event/cervical-health-awareness-month-2022/

 

Do You Have Seasonal Affective Disorder?

Sometimes we don’t feel like ourselves, especially when the cold winter months in Michigan make us feel otherwise. Some people may feel a little sad or down when it is dark in the morning upon awakening and dark before we leave work or eat our dinner. We may not like winter with its unique stressors of ice, snow and the fearsome wintry mix. Our feelings can be generally negative about winter, and we dread it coming every year. We don’t enjoy winter activities or wearing a heavy coat, gloves and hat. We withdraw socially, crave comfort foods, gain weight and sleep too much. Even the beginning of fall brings us trepidation about winter. But as soon as we start seeing longer daylight hours in the spring, we feel more hopeful. Our days literally begin to brighten, and the abundance of sunshine makes us feel better.

Mood changes that affect how we think and handle our activities of daily living may signal that we have seasonal affective disorder (SAD), which is a type of depression. SAD has a recurrent seasonal pattern that only lasts as long as the season that is bothering us. Winter SAD occurs more in women than men and is more common in people who live in the north where there are shorter daylight hours in the winter. Believe it or not, there is a summer SAD, but it is less common.

What causes SAD? Some evidence shows that sunlight plays a role in the brain’s production of serotonin and melatonin. During the winter our body produces less serotonin which fights depression and more melatonin which encourages sleep. Vitamin D deficiencies may also cause problems as vitamin D is believed to promote serotonin activity. We are exposed to less vitamin D during the reduced daylight hours in the winter months. All of these things, along with the negative thoughts we may already have about winter, fit into this.

How can we treat SAD? There are also a few simple things that can be tried to ease symptoms:

• Spend time outdoors every day
• Plan a vacation to a warm, sunny place
• Keep the window shades open in your home to let in the light
• Stick to a sleep schedule and try not to oversleep
• Exercise regularly
• Eat healthy with a diet low in carbohydrates and high in whole grains, fruits and vegetables
• Light therapy, which is sitting in front of a strong light box that has UV rays filtered out for 30-45 minutes in the morning from fall to spring. (Note: If you are concerned about a child, talk to your child’s doctor before using something like this.)
• Use a dawn simulator which gradually brings light into your bedroom making the body think that sunrise has happened. Some of these may also help you fall asleep with items such as a sound machine and/or meditation.
• Take vitamin D

Winter SAD is predictable and some things on this list can be started in the fall. If items on this list don’t work for you and you feel your problem is more concerning, have a talk with your primary care provider. Other things that can help are antidepressant medication and behavioral therapy. If even more troubling symptoms such as feeling depressed most days, losing interest in activities, feeling hopeless or worthless, or thoughts of suicide or death, please get immediate help through your primary care provider, mental health specialist, or the National Suicide Prevention Lifeline at 1-800-273-TALK (8255).

Of course, our continued Covid winter doesn’t help SAD sufferers in any way. The isolation it has caused can contribute to our feelings. Do everything you can do from the above list to help yourself. Think spring. Bring on the sun and longer days. Take your vitamin D in the winter months. Get away to a sunny place such as Mexico or another warm country, where the beautiful beaches and the turquoise water reign supreme (fingers crossed for March.). Each day brings us a step closer to the end of winter SAD and beginning of another glorious spring.

https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder