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Easy ways to keep your immune system
strong
The immune system is a powerful component of the human body. The immune system recognizes when viruses, bacteria and other foreign invaders enter or compromise the body, and then takes action to prevent illnesses from taking over. The average person can help his or her immune system do its job more effectively by making the immune system as strong as it can be.
the National Institutes of Health found those who slept fewer than six hours each night were more likely to catch a cold than people who slept for more than six hours. Aim for adequate rest each night to keep your body in top form.
immune system. The microbiome also may prevent harmful pathogens from entering the body through the digestive tract. Data also suggests that eating more fermented foods can further strengthen and populate healthy bacteria in the gut.
Harvard Medical School says that diet, exercise, age, and psychological stress may affect immune system response. Certain lifestyle choices can promote a strong immune system.
• Increase your intake of fruits and vegetables. Fruits and vegetables supply the powerhouse antioxidants that are essential for protecting a body against free radicals. Free radicals may play a role in heart disease, cancer and other diseases. Serve fruits and/or vegetables with every meal to ensure you’re getting enough antioxidant-rich foods.
• Get adequate sleep. Doctors believe sleep and immunity are closely tied. A study of 164 healthy adults published by
• Consume fiber and fermented foods. Fiber can help feed the gut microbiome, which is linked to a robust
• Exercise regularly. Aim for 30 minutes of moderate exercise per day, advises the American Heart Association. Thirty minutes of exercise each day can go a long way toward keeping the body healthy. The U.S. National Library of Medicine says physical activity may help flush bacteria out of the lungs and airways. Exercise causes changes in antibodies and white blood cells. These antibodies and white blood cells circulate rapidly, so they may detect illnesses earlier than they would if you do not
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exercise. Body temperature also rises during exercise, which could naturally prevent bacteria from growing. • Try to minimize stress. According to Simply Psychology, when people are stressed, the immune system’s ability to fight off antigens is reduced, making people more susceptible to infections. The stress hormone corticosteroid can suppress the effectiveness of the immune system. Limiting stress through meditation and breathing exercises, or trying to remove stressors from one’s life, may help. A healthy immune system is vital to fending off or recovering from illness.
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Migraines differ from other types of headaches Migraine sufferers are adept at recognizing when migraines begin to form. Many people only find relief after spending several hours lying down in pitch-black rooms. Calling a migraine a headache is somewhat misleading, as migraines produce an assortment of symptoms and may not feature pain at all. The Mayo Clinic says sinus headaches, which occur with sinus infections or symptoms like congestion and facial pressure, sometimes are mistaken for migraines. But migraines often are much more menacing than sinus headaches. Migraines stand alone because they are often intense and severe and have other symptoms in addition to head pain, states Healthline. Symptoms associated with migraines include: • pain behind one eye or ear • temple pain • seeing spots or flashing lights • nausea • sensitivity to light and/or sound
• temporary vision loss • vomiting Changes in brain activity can affect blood flow in the brain and surrounding tissues that contribute to migraine symptoms. That’s what makes migraines more than just severe head pain. Penn Medicine states that migraines occur in four different phases. 1. Prodome phase: This pre-headache phase includes painless symptoms that can occur days or hours before the migraine. Mood swings, stiffness in the neck and food cravings are some of these symptoms. 2. Aura phase: Auras are sensory disturbances that occur before or during a migraine. Auras can affect vision, hearing, touch, or speech. 3. Headache phase: If pain appears, sufferers are in the headache phase. Pain may range from mild to debilitating. It’s important to note people can have a migraine without head pain. The American Migraine Foundation notes that silent or
acephalgic migraine is a type of migraine that can be very alarming. During these types of migraines, one experiences dizzying aura and other visual disturbances and nausea, but no head pain. 4. Postdromal phase: This is when the migraine pain has subsided. People may feel tired and unwell during this phase.
Migraines generally have triggers. Finding the cause can help sufferers avoid these triggers and tame the severity or frequency of migraines. Allergies, hormonal changes, family history, changes in weather, certain aromas, and lack of sleep can contribute to migraines. Learn more about migraines at Americanmigrainefoundation.org.
Why the flu shot is so important in 2020 Millions of people across the globe get flu shots each year. Flu shots protect people against influenza, but they might provide even greater benefits in 2020. As the world continues to confront the outbreak of the COVID-19 virus, it’s imperative that people everywhere take every step necessary to protect themselves and others. The Centers for Disease Control and Prevention notes that a flu vaccine will not protect people against COVID-19. However, flu vaccines have been shown to reduce the risk of illness related to the flu. Those illnesses weaken people’s immune systems, making them more vulnerable to other viruses, including COVID-19. Flu vaccines have also been shown to reduce the risk of hospitalization. That’s a significant benefit of being vaccinated, as people who get their flu shots can indirectly help hospitals conserve potentially scarce
resources. As the COVID-19 virus rapidly spread late in the winter of 2019-20, many hospitals across the country and even the globe were stretched incredibly thin. So anything ordinary citizens can do to alleviate such burdens can help save lives while also making hospital workers’ jobs easier and less stressful. Many people may be concerned about going out and getting a flu shot in 2020. That’s especially likely for people who live in communities where the COVID-19 virus is spreading. However, the CDC notes that getting a flu shot in 2020 is an essential part of protecting your health and the health of your family. Many doctor’s offices are now insisting patients wait in their cars until doctors are ready to see
them, and masks may be required when entering the doctor’s office. Such measures can reduce the risk of getting the COVID-19 virus when visiting a doctor’s office for a flu shot or another visit, so patients should not be hesitant to receive their vaccinations in 2020. Patients can follow such protocols even if their doctors are not insisting they do so. The same safety measures can be followed by people who intend to get their flu shots from neighborhood pharmacies. Flu shots are vital to individual and public health every year, but the importance of being vaccinated against influenza in 2020 is heightened as the world continues to confront the outbreak of the COVID-19 virus.
Minimize the appearance and discomfort of rosacea
Skin is the largest organ in the human body. As a result, when skin is compromised, the results can be painful and noticeable. Rosacea is a common skin condition that affects a large number of people. The American Academy of Dermatology says rosacea begins with a tendency to blush or flush more easily than other people. Rosacea may first appear on the nose and cheeks or the forehead and chin before spreading to other areas like the ears, chest and back. If simple blushing were the only symptom, people may be content to let rosacea go unaddressed. However, the AADA says rosacea has four subtypes that can cause more pronounced symptoms: • Erythematotelangiectatic rosacea: This causes redness, flushing and visible blood vessels. • Papulopustular rosacea: Redness, swelling and acne-like breakouts are hallmarks of this type of rosacea. • Phymatous rosacea: When this occurs, skin thickens and has a bumpy texture. • Ocular rosacea: Ocular rosacea affects the eyes, which can become red and irritated. Eyelids may swell, and a person may have what looks like a sty. Treatments for rosacea vary
depending on the type a patient has and its severity. The Mayo Clinic says treatment often involves a combination of skin care strategies and prescription medications. For example, the drug Brimonidine may be prescribed to constrict blood vessels and reduce redness. Oral antibiotics may be prescribed to reduce inflammation and reduce bumps and pustules. Patients also are advised to take some self-care steps to reduce flare-ups. These include some easy techniques: • Wear sunscreen with an SPF of 30 or higher, as UV rays can exacerbate flare-ups. • Use gentle products on the skin and avoid rubbing or touching the face too much. • Keep a log of what triggers redness and avoid those triggers. Specific foods, alcohol and certain cosmetics and other skin products may be triggers. • Use makeup to reduce the signs of redness. Green-tinted foundations and powders can offset red undertones. • Some people have found alternative treatments like gentle facial massage can reduce swelling and inflammation. Dermatologists can work with patients to develop treatment plans for their specific symptoms. Although rosacea cannot be cured, symptoms can be managed effectively.
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WARWICK PRIMARY CARE PARTNERS HEALTH CENTER 2756 Post Road, Suite 103 • Warwick • RI 02886 401.384.6007 • www.ComCap.org
How to stay fit when social distancing
Many people consider their gyms much more than a place to exercise. A gym can be a great place to socialize while trying to stay healthy. Having friends or fellow fitness enthusiasts around also can provide the motivation many people need to stay the course and achieve their fitness goals. The International Health, Racquet & Sportsclub Association says more than 70 million consumers visited health clubs in 2017. That marked a record high since IHRSA began tracking data in 1987. GoodLife, the largest fitness club in Canada, has 400 different locations and more than 1.5 million members. Fitness centers were among the many non-essential businesses forced to shutter
as a result of COVID-19, forcing fitness enthusiasts to find new ways to stay mentally and physically fit. Many creative ideas have surfaced. • Online classes: An internet connection is all that’s necessary to find a number of workouts that can be streamed from the comfort of home. The streaming website YouTube can be a gold mine for free workouts. Some cable service providers also may have On Demand fitness channels or rentals that can mirror some of the classes taken at the gym. • Social apps: Gym-goers can inquire whether their gyms are offering alternative programs. For example, Jersey Strong, a fitness chain in New Jersey, began live-streaming many of its popular group
fitness classes via a special Facebook page. Class instructors guide classes from their own homes or from empty gyms. Other gyms may provide links to subscriber-based gym training workouts free of charge. • The great outdoors: Even though some parks, beaches and trails have been closed, workouts can take place in and around the neighborhood. Jogging or walking can be excellent cardiovascular exercises, as can taking a bicycle ride for a few miles down neighborhood streets. People who live in rural areas can run through forested land or even farmland. Pushups, sit-ups, planks, and other body weight exercises can be done right in the backyard. Before making a decision about whether or not to be active outside,
be sure to check the latest guidance from your local health department and community or state leaders. • Remote sports: Videos of city dwellers playing tennis across roof tops for muchneeded air and exercise have emerged in recent weeks. Similar benefits can be achieved with a game of catch, volleyball or racquet sports over fences with neighbors, provided limits on participants are placed and social distancing is maintained. Staying fit during COVID-19 restrictions takes some ingenuity, but it’s certainly possible to maintain your overall health. In fact, some people have found they now have more time to exercise than they did before.
How to design a fitness room at home People exercise for many different reasons. Exercise can improve one’s appearance, reduce the risk for illness, alleviate stress or anxiety, and even help pass some time. Exercise is often a social activity, but in the wake of social distancing guidelines issue in response to the COVID-19 outbreak, many people have found themselves looking for ways to exercise at home. Building a home fitness room has never been a more timely project, and such a project can continue to provide rewards even when life returns to some semblance of normalcy. Here’s how to successfully stock a home gym. • Find a dedicated space. A home gym will be limited by the amount of space that can be devoted to workouts. Possible fitness room locations include a spare bedroom, a garage, a basement, or an enclosed patio. Measure the space so you can pick and choose equipment that will fit. Leave some floor space empty for movement exercises or mat activities. • Keep the space bright. Darkness can sap energy levels, so invest in mirrors and adequate overhead lighting to make the space inviting. Natural light can make the exercise area more enjoyable.
• Consider the flooring. New flooring can protect against damage and make an area more conductive to working out. Rubber mats can offset echoes and reduce the noise of running on a treadmill or setting down heavy weights. • Use space-saving equipment. A home gym space will likely not be as expansive as the space inside a traditional fitness center. Thankfully, many activities do not require a lot of space or equipment. Classic exercises like squats, lunges, push ups, and sit ups require little gear but still produce results. Figure out which equipment you like the most and invest in two or three key pieces. Dumbells of various weights, a medicine ball and a yoga mat can be all you need to create a versatile, effective workout. A TRX system and a doormounted pull-up bar also are great space-saving options. • Have a TV hookup. A home gym may benefit from a smart TV that you can use to stream workout videos or catch up on the latest news while running the treadmill or using the stationary bike. A home gym is beneficial year-round, and can be especially valuable when social distancing guidelines are put in place.
5 ways to protect hearing every day The saying “you don’t know what you’ve got ‘til it’s gone” is never more true than in regard to hearing. It’s easy to take hearing for granted, but even momentary hearing loss can highlight how vital it is to protect hearing. People rely on headphones or ear buds to listen to music, stream movies or participate in work-related meetings more than ever before. Having the volume too loud can contribute to hearing loss over time. The Centers for Disease Control and Prevention says five in 10 young people listen to their music or other audio too loudly. Overall, 48 million people in the United States have trouble hearing in one or both of their ears. Johns Hopkins Medical Center reports approximately 15 percent
of adults 18 years of age or older report some trouble hearing, and the risk of hearing problems increases with age. Once it’s gone, hearing cannot be restored in many cases. To protect hearing and guard against future hearing loss, consider these recommendations. 1. Ask for a baseline hearing test. It’s easier to measure hearing loss if there is a baseline by which it can be measured. During your annual physical, ask for a hearing test or a referal to an audiologist. This can set the course for monitoring progression of any future hearing loss. 2. Wear hearing protection. There are various types of hearing protection that can filter out certain levels of sound. Many earplugs, like the ones musicians wear or
those worn when attending rock concerts, can reduce the sound by approximately 25 dB. Custom fit ear plugs provide more noise reduction, in upwards of 35 to 40 dB. They are optimal for high-noise environments, such as when mowing lawns or operating machinery, according to the hearing loss resource Hearts for Hearing. 3. Turn down the volume. Experts recommend adhering to the 60/60 rule when enjoying audio through headphones. This suggestion is to listen with the headphones at no more than 60 percent volume for no more than 60 minutes a day. Earbuds fit directly next to the eardrum and can be harmful to your hearing. If possible, choose over-the-ear headphones instead.
4. Have custom molds made. Rather than turning up the volume, people can have custom ear molds made for use with earphones, suggests Johns Hopkins. The custom ear molds will block outside noise, allowing for higher quality listening. 5. Keep your ears dry. Moisture in the ear can cause bacteria to grow and potentially lead to infections. Towel-dry ears gently after showering or swimming. Avoid the temptation to use cotton swabs to dry the ears. For the most part, ears are selfcleaning, and using a cotton swab can push wax and cause it to become compacted in the ear canal. In addition to these tips, discussing hearing health with a doctor is a wise idea.
Avoid injury during workouts Any time is a great time to get in shape. People with more time on their hands due to stay-at-home restrictions may want to begin an exercise regimen right away.
• Begin slowly. Harvard Medical School experts say that sprains, muscle strains, tendinitis, knee injuries, and rotator cuff tears are some of the more common exerciseand sports-related injuries. Slowly wading into the water and building up intensity gradually can help prevent some of these injuries. Choosing non-impact exercises, such as swimming, or using an elliptical machine, can be helpful if you have a preexisting condition like arthritis or osteoporosis or a history of injury.
When proper form is followed, exercise can be highly effective. However, failing to exercise properly can result in injuries that sidetrack fitness plans. Exercise is a significant component of a healthy lifestyle. The U.S. Surgeon General, the Institute of Medicine, the American Heart Association, and the American College of Sports Medicine all say that daily physical activity is necessary, but recommendations from these groups vary in regard to how much exercise is best. Harvard Medical School says most people should aim for at least 30 minutes of moderate exercise or 15 minutes of intense exercise a day. As important as duration of exercise can be, proper form is a must. The following are some ways to avoid injury while exercising. • Consult with your doctor. Speak with a doctor before beginning an exercise regimen, especially if it has been some time since you last exercised. A physician will tell you if there are certain workouts or activities you should avoid, or give you a green light. Discuss exercise each time you get a physical.
• Warm up. Don’t start workouts cold. Spend several minutes stretching and gradually increasing your heart rate.
• Consider a personal trainer. Many people do not know where to start their exercise journeys. A personal trainer can help you begin safely and structure a fitness plan that becomes more challenging as your body acclimates to exercise. Personal trainers also can hold you accountable. Many trainers work independently and may offer guidance remotely through services like Skype, FaceTime or Zoom.
• Exercise caution when lifting weights. Get instructed on the proper form for lifting weights, as there is a risk for serious injury when not following form. Spotters are key when lifting heavy weights or if you’re jittery after an intense routine. Ask a friend or family member to spot you any time you’re doing strength training. This can prevent injuries and emergencies. Novices need to learn the ropes when they begin to exercise for the first time or after a long pause in physical activity.
HEARING HEALTH into your OVERALL WELLNESS
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When was the last time you saw an audiologist to have your hearing tested? We don’t think twice about regularly scheduling dental and vision exams, so why not our hearing? As you commit yourself to whole body wellness, don’t forget about your ears! Hearing well is an important part of living well. Adults, age 55 and older, should have their hearing checked annually as part of an overall wellness program. Your ears are just as important as your eyes and teeth — make sure you see an audiologist regularly, too!
Contact us today about your hearing health.
Holly Puleo, Au.D. Audiologist
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Lisa Janicki, M.S. Audiologist
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Coping with stress during uncertain times Stress can affect people’s lives at any moment. Some say that a certain measure of stress can be a good thing that pushes individuals to try their best to overcome obstacles. However, chronic stress is potentially dangerous for the mind and body.
to exercise. The Mayo Clinic says exercise in almost any form can act as a stress reliever. Physical activity can release your feel-good endorphins and distract you from daily worries. Exercise also can mimic the effects of stress, helping to condition the body to its effects and buffer the cardiovascular, digestive and immune systems from negative effects.
2020 has been a stressful year for many people. A global pandemic that emerged in late 2019 and continued into the new year brought with it many changes — some of which are unprecedented. Concerns about the COVID-19 virus, unemployment, reduced wages, and uncertainty about the future has left many people feeling adrift. According to the American Psychological Association’s Stress in America survey, the average reported stress level for adults in the United States related to the coronavirus pandemic is 5.9. When asked to rate their stress level in general, the average reported stress for American adults is 5.4. This is higher than the average stress level reported in 2019, which was 4.9, and marks the first significant increase in average reported stress since the survey began in 2007. Pandemic stress mixed with existing stress may require additional coping techniques.
• Seek out social support. Chances are someone you know also is experiencing increased stress loads. Find the time for conversation, video chats or safe, socially distanced meet-ups with friends. Each person can share their unique frustrations and collectively you can work through the stress.
• Turn negative thinking into positive thinking. The occasional pep talk can help people manage their stress. Rather than saying “Everything is going wrong,” tell yourself “I can handle this, I have done it before.” Find the silver lining in situations and they may not feel so stressful.
ahead of yourself by looking too far into the future can compound stress. Focus on the here and now. Make to-do lists and take situations as they come day by day or hour by hour. Situations are often fluid, so worrying about something that is weeks away is often fruitless.
• Take things one step at a time. Getting
• Exercise regularly. Find opportunities
• Don’t drown in perfectionism. Trying to be mistake-free can trigger anxiety and stress. Being perfect is impossible and everyone makes mistakes. According to Psych Central, mistake-making can lead to growth and experience, while perfectionism may staunch growth because a person is too afraid to take chances. Not every decision you make will be ideal, but each is a learning experience. Stress is something most people come up against in their daily lives, perhaps more so than ever this year. But stress can be wrangled and minimized.
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Dental hygiene is about more than just your teeth Individuals tend to learn about dental hygiene at an early age. On the recommendation of their children’s pediatricians, parents may begin brushing their youngsters’ teeth the moment the first tooth breaks through the gums. While proper dental hygiene is vital to oral health, it also can have a profound effect on the rest of the body. According to the Mayo Clinic, poor oral health might contribute to various diseases and conditions. Periodontitis is a severe yet preventable gum infection that can lead to tooth loss if left untreated. But the threat of periodontitis doesn’t end in the mouth. The American Academy of Periodontology notes there’s a connection between periodontitis and several other diseases. While bacteria was long suspected to be the link between periodontitis and other diseases in the body, the AAP notes that recent research points to inflammation as the culprit that connects periodontitis with diseases such as diabetes and heart disease. Diabetes The AAP notes that people with diabetes are at increased risk for periodontal disease, speculating that diabetes patients’ risk is higher because people with diabetes are more vulnerable to infections than those without diabetes. While that suggests periodontal disease is a byproduct of diabetes, the AAP notes that research points to the relationship being a two-way street. Periodontal disease may make it more difficult for people with diabetes to
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control their blood sugar, making dental hygiene an especially vital component of routine healthcare for people with diabetes. Heart disease The AAP notes that research indicates periodontal disease increases a person’s risk for heart disease, with the inflammation caused by the former leading to the latter. People with existing heart conditions also may find that periodontal disease exacerbates those conditions. The Mayo Clinic notes that the link between heart disease and periodontal disease is not fully understood, but enough studies have been conducted for scientists to support the notion that the two are connected. Can periodontal disease be prevented? Periodontal disease is preventable. A daily dental hygiene regimen that includes brushing after meals, flossing at least once per day and swishing with mouthwash are some simple, healthy habits that can prevent periodontal disease. In addition, the AAP recommends that people at increased risk for periodontal disease, including the elderly and smokers, should discuss their risk with their dental professionals. Dental hygiene can do more for individuals than produce a mouthful of pearly white teeth. In fact, people who prioritize dental hygiene may lower their risks for various diseases.
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Did you know? Social distancing guidelines encouraging people to stay in their homes as much as possible led many to wonder what to do in regard to visiting their physicians. Telehealth is one option people may want to explore. Sometimes referred to as “telemedicine,” telehealth enables patients to speak with their physicians via phone, tablet or conferencing apps such as Zoom. This can help patients and their physicians reduce their risk for exposure to viruses such as COVID-19, but also other conditions that can weaken their immune systems and, as a result, make them more vulnerable to illness. But as helpful as telehealth can be while social distancing restrictions remain in place, it’s important that patients continue to seek the advice of their own physicians. One of the concerns about telehealth noted by representatives for the U.S. Department of Health and Human Services is the difficulty of monitoring health care providers who may not have patients’ best interests in mind. This can lead to certain problems, including overprescribing medications and doctors offering medical advice to patients in states where the physicians are not licensed to practice. Speaking only with physicians who have already treated you is one way to avoid this potential pitfall associated with telehealth services.
We are taking every precaution to keep everyone safe and healthy. The health of our patients, their families and our team is our number one priority, now and always. Our team has been working hard, behind the scenes to prepare for your next visit.
We hope to see you very soon!
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ESTABLISHED LOCAL PRIMARY CARE PRACTICE WELCOMES NEW PHYSICIANS Doctors Brennan, Cronin and Associates welcomes Doctor Benjamin Lichtenfels (far left) and Doctor Anthony Berghelli (far right) to their established Internal Medicine Primary Care practice. Both doctors received their medical degrees from the University of New England College of Osteopathic Medicine and completed residency training through the Kent Hospital – Brown University Program in Internal Medicine. They will join Dr. Herbert J. Brennan, Dr. Charles L. Cronin III and Dr. Ryan S. Allen in their established East Greenwich practice providing a traditional model of patient care. The practice emphasizes comprehensive patient care that is relationship-based and supportive in nature. A devoted team of well-qualified staff and resident physicians enhance the effectiveness of this well regarded practice.
2358 South County Trail, East Greenwich, RI 02818 • 401-886-6000
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