Crossroads Medical 2021

Crossroads 2021 Medical Guide

Magazine

Father’s influence inspires

James ‘Jim’ Gilmore, M.D. to become heart surgeon

The many ways walking benefits your body Safe ways to lose weight Preventive care and the pandemic Coping with stress during uncertain times

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Crossroads Magazine

2021 MEDICAL GUIDE

WHAT’S INSIDE

EDITORIAL

COVER STORY: Father’s influence inspires Gilmore to become heart surgeon

Publisher

PAGES 8-9, 12-13, 16

Reece Terry

Coping with stress during uncertain times

Editor

PAGE 17

Mark Boehler Contributors

Safe ways to lose weight

Mark Boehler

PAGE 20

Morganna Fisher

Preventive care and the pandemic

Metro Services

PAGE 23

Gynecologist enjoys 25-year career helping women

ADVERTISING Advertising Manager

PAGES 26-27, 30

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The many ways walking benefits your body

Advertising Representative

PAGE 33-34

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Foods that can positively affect mood PAGE 35

Creative Designer

Easy ways to keep your immune system strong

Katie Krawczak

PAGE 41

ON THE COVER Hot tips for handwashing

Magnolia Regional Health Center Chief Medical Officer James “Jim” C. Gilmore

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PAGE 7

Dr. Jim Gilmore goes over some patient procedures with Acute Care Nurse Practitioner Vickie Lambert.

Photo by Mark Boehler

TAKING IT TO HEART PAGE 8

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Photo by Mark Boehler

Dr. Jim Gilmore goes over the dangers of an aneurysm with a patient at Magnolia Cardiovascular and Thoracic Surgery.

Father’s influence inspires Gilmore to become heart surgeon

By MARK BOEHLER

For Crossroads Magazine

J

ames O. Gilmore, M.D. was a fixture in the medical community of Oxford and Lafayette County in Mississippi for five decades.

Dr. Gilmore practiced family medicine and general surgery and was well known to make house calls during a time period when pay for medical care might be homemade bread and preserves.

Throughout the 1960s, Dr. Gilmore allowed his son to tag along – not only on house calls – but into surgery as well.

The son who was called Jim recalled one incident which drew the harsh tongue of www.mycrossroadsmagazine.com

the family medical doctor when a patient paid for services rendered with chickens.

“Chickens?” asked the young son. “You took chickens instead of money?”

The wise Dr. Gilmore took little Jim aside – he was about 11 years old at the time – and scolded the boy to never deny someone the opportunity to meet their obligations.

“Those chickens mean everything to that family,” the doctor told his son. “This is a very worthy gesture. And don’t you forget it.”

Those life’s lessons, plus working along side his dad in surgery at a time when it was okay to do so, molded the young lad who often assisted with sutures during procedures on prisoners at the county jail.

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The medical influence provided the doctor’s son, known today as a successful heart, lung and vascular surgeon by the name of James C. “Jim” Gilmore with Magnolia Cardiovascular and Thoracic Surgery, where he has performed an estimated 1,000 surgeries over the past 11 years.

The 67-year-old Dr. Jim Gilmore is also the Chief Medical Officer at Magnolia Regional Health Center, a position he has held the past 1 1/2 years.

“I always wanted to be a doctor,” said Gilmore, whose father passed away in 1987, but not before seeing his son follow in his medical career footsteps.

Continued on Page 12

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Dr. Jim Gilmore enjoys time with his wife of 40 years, Lisa, and the family rescue dog, Molly.

Photo by Morganna Fisher

Photo by Morganna Fisher

Jim Gilmore enjoys playing the piano.

What others are saying about ‘Jim’ Gilmore, M.D.

Photo by Morganna Fisher

A large portrait of the late Dr. James O. Gilmore hangs on the wall as Dr. James “Jim” C. Gilmore enjoys some time playing the piano. Gilmore plays a little bit of everything on the piano from classical to rock and was performing “Amazed” by Lonestar.

From page 9

Being in on the action as a young boy molded his career mindset, noted Gilmore, who agreed to an interview between appointments on a busy weekday in his medical office at Magnolia.

“I am proud to be a part of helping people,” he said, as coronary heart disease and heart bypass surgery keeps him busy in the operating room.

Gilmore said he picked heart surgery as his specialty because it “was the most competitive to get into … and I am a competitive person.” www.mycrossroadsmagazine.com

Added the heart surgeon, “I have not regretted it a day.”

After professional stops as Director of Cardiovascular Services at Decatur (Ala.) General Hospital (six years); Cardiovascular and Thoracic Surgery of Oxford (six years); and The Cardiovascular Center in Memphis (10 years); he and his wife of 40 years, Lisa, found a place to call home in the community of Corinth and Magnolia Regional Health Center.

“Corinth is a very accepting community,”

“I have had the pleasure of working with Dr. Gilmore for the past 12 years.

He is an honest and loyal friend, as well as a knowledgeable and patient mentor.”

Vickie Lambert Acute Care Nurse Practitioner “Our organization is extremely grateful for and benefitted by Dr. Gilmore serving in the role of chief medical officer. With his medical expertise and experience as a surgeon, we’ve been able to make key decisions and navigate the pandemic in an effective and efficient manner. Dr. Gilmore possesses amazing commitment to both our staff and his patients and I am confident we will continue to see medical success with his guidance and leadership.”

Jim Hobson Chief Executive Officer Magnolia Regional Health Center

Continued on Page 16

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Photo by Morganna Fisher

Jim Gilmore enjoys reading books, including history and biographies.

From page 13

said Gilmore, who loves to play the piano, participate in long range shooting and read history and biographies when not working.

“You don’t have to live here 50 years to become part of the community.”

Gilmore is 100 percent “Southern boy,” and since he grew up in Oxford, he has a fond connection with life in a small town like Corinth.

“I like living in a smaller place,” said the doctor, as he and his wife reside on Shiloh Road.

Gilmore loves his role at Magnolia and the leadership role the hospital plays in the Crossroads area.

The medical leadership role of the hospital surged to the forefront during the COVID-19 pandemic.

“It’s been a real team effort,” said Gilmore, who earned an M.B.A. degree from Auburn University in 2006. “So many people have done an excellent job.”

“Everyone has responded well during the crisis,” said the chief medical officer, who attended Ole Miss and earned his B.S. PAGE 16

“We like each other and we work well together. People don’t realize the number of outstanding, well-trained physicians we have here.”

DR. JIM GILMORE, ON STAFF MEMBERS AT MAGNOLIA REGIONAL HEALTH CENTER degree from Millsaps College. “It takes a lot of time and effort. Many answered the call.”

Now that Gilmore’s tenure at MRHC now outdistances all previous professional stops and several academic appointments, he has had time to reflect on his stay and the roots he has placed.

Two things came to Gilmore’s mind when asked what makes him most proud – nurses and physicians.

“Our nursing staff is outstanding,” said the doctor, who got his M.D. degree from the University of Mississippi in Jackson.

“They truly care about what they do. In many cases, they are taking care of friends and neighbors.”

He also offered praise to Magnolia’s medical staff. “We like each other and we work well together,” noted the surgeon. “People don’t realize the number of outstanding, CROSSROADS MAGAZINE

well-trained physicians we have here.”

Gilmore said his dual role has been working well for him, performing necessary surgeries in the early a.m., meeting with patients late morning and early afternoon, then devoting his late afternoons to hospital meetings and his role as chief medical officer.

Gilmore, who trained in general and thoracic surgery at Mayor Clinic in Rochester, Minn., and Ochsner Clinic in New Orleans, loves the fast pace and he sees no reason to slow down.

“I feel really good,” said the father of two daughters, Emily Hart and Mary Claire.

“I am in good health. I have no reason to stop.”

When asked about the person who has influenced his life the most, the answer came quickly as he smiled and said, “Dad, for sure.” www.mycrossroadsmagazine.com

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.

Coping with stress during uncertain times

S

tress 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.

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.

■■ 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.

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■■ Take things one step at a time.

Getting 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.

■■ Exercise regularly. Find opportunities 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.

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■■ 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.

■■ 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.

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Safe ways to lose weight P

eople have many options when they seek to lose weight.

Fad diets may promise quick results, but highly restrictive eating plans or marathon workout sessions can be dangerous.

Taking shortcuts or risks in the hopes of losing weight can lead to various health issues and ultimately put people’s overall health in serious jeopardy. Thankfully, there are many safe ways people can lose weight.

The first step in safe weight loss is to visit a doctor and let him or her know your plans. The doctor can help determine if a specific eating plan or exercise routine is safe based on your current health. Certain medications can affect metabolism and even contribute to weight gain, so a discussion with the doctor can help ensure people aren’t putting their health in jeopardy when their goal is to get healthy.

It’s also vital that people trying to lose weight do not believe everything they read online. Research published in The AmeriPAGE 20

can Journal of Public Health in October 2014 found that most people who search the internet for tips on how to lose weight come across false or misleading information on weight loss, particularly in regard to how quickly they can shed some pounds. The Centers for Disease Control and Prevention advises the safest amount of weight to lose per week is between one and two pounds.

People who lose more per week, particularly on fad diets or programs, oftentimes are much more likely to regain weight later on than people who took more measured approaches to losing weight. In addition, the Academy of Nutrition and Dietetics notes it is better to lose weight gradually because if a person sheds pounds too fast, he or she can lose muscle, bone and water instead of fat.

The calories in, calories out concept is something to keep in mind when attempting to lose weight. But metabolism and other factors, including body

composition and physical activity levels, also are factors. How well one’s body turns calories into fuel also needs to be considered. The best ways to experiment are to start slowly.

■■ Calculate the average daily calories consumed in a day using a tracker.

This can be a digital app on a phone or simply writing down calories on a piece of paper. Track over a few days and see, on average, how many calories you’ve been consuming.

■■ Notice extra calories.

Many diets can be derailed by eating extra calories that you don’t realize you’re consuming.

That cookie a coworker insists you eat or the leftover mac-andcheese from your toddler’s plate can be sources of extra calories.

Be mindful of what’s being consumed, including sweetened beverages.

■■ Explore the science.

According to the Scotland-based health service NHS Inform, one pound of fat contains 3,500 calories on average. Cutting

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calorie intake by 500 calories per day should see you lose 1 pound per week. The same goes in the other direction. Eating 500 more calories per day for a year can result in gaining close to 50 pounds. Small changes really add up.

■■ Eat filling foods.

Choose low-calorie, high quality foods, like vegetables, whole grains and lean proteins. Meals that provide satiety can help eliminate between-meals snacks that can derail your weight loss efforts.

■■ Seek support as a way to create accountability.

Share weight loss plans with a friend or relative who can help monitor your progress and keep you on track.

■■ Incorporate strength training.

Good Housekeeping says the more lean muscle you have, the faster you can slim down. Start slowly with strength training, using free weights or body weights.

Aim for strength workouts three to four times per week and alternate with calorie-blasting cardio.

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Preventive care and the

Preventive care is an important component of health care, even during a pandemic.

pandemic P

rocrastination is not typically considered a good thing. But as the world spent much of 2020 confronting the COVID-19 pandemic, putting certain things on hold became part of the new normal.

In an effort to reduce infection rates, public health officials with the Centers for Disease Control and Prevention and the World Health Organization urged people to limit their in person interactions with people outside of their own households. As a result, many of the things people do on a regular basis, including seeing their physicians for wellness visits, were rescheduled.

It’s understandable that many people postponed preventive care and wellness visits during the pandemic, but it’s also potentially dangerous. For example, researchers with the Health Care Cost Institute found that childhood vaccinations declined by roughly 60 percent in mid-April 2020 compared with 2019. Other screenings and preventive exams, including mammograms, pap smears and colonoscopies, also declined by significant percentages during the pandemic compared to the previous year.

The National Center for Chronic Disease Prevention and Health Promotion notes the power of preventive care is undeniable.

In fact, the NCCDPHP points out that, while chronic diseases are among the most common and costly of all health problems, they’re also among the most preventable.

Annual wellness visits and early detection efforts like routine screenings for at-risk populations can uncover problems before they escalate into something more serious.

In addition, annual physicals, which are provided free of charge through many health insurance policies, provide great opportunities for doctors to advise patients on their overall health and how to improve it if exams and blood work turn up any red flags.

As vital as preventive care can be, it’s understandable if people are hesitant to visit their doctors during the pandemic. But patients can take certain steps to calm their nerves about booking preventive care appointments during the pandemic.

■■ Schedule telemedicine appointments.

The number of telemedicine appointments has skyrocketed during the pandemic. While the transition from predominantly in-person appointments to telemedicine might have been a reluctant and rocky one at the start of the pandemic, many doctors’ offices have www.mycrossroadsmagazine.com

since firmly established their telemedicine protocols. The Mayo Clinic advises patients who have not yet tried telemedicine to contact their doctors’ offices to arrange an appointment.

■■ Inquire about office procedures.

Doctors try to keep patients healthy, not get them sick. Various medical organizations, including the American Academy of Family Physicians, have provided thorough checklists to help physicians prepare their offices to wel-

come patients during the pandemic. Patients can ease their concerns by contacting their doctors’ offices and asking them about their pandemic-related protocols.

■■ Don’t hesitate to make requests.

There’s no such thing as being too safe from COVID-19, so patients can work with their doctors to calm their fears even further. Ask to pay copays over the phone and request that the front desk call you when the doctor is ready so you don’t have to sit in the waiting room.

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PAGE 25

Laura Crecelius, M.D. celebrates her 25th anniversary this year of helping women throughout northeast Mississippi.

PAGE 26

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Dr. Laura Crecelius works with Kayla Wamble, the front desk office assistant at Corinth Medical Specialists.

GYNECOLOGIST ENJOYS 25-YEAR CAREER

HE LPING WOME N Story and photos by MARK BOEHLER

L

aura Crecelius admits she toyed with the idea of several careers in her younger years.

A talented musician, the college chemistry major got serious with her piano playing to the point that public recitals followed her to Hanover College in Indiana.

Crecelius also played the flute throughout high school and was part of the concert band in college.

Law school became an idea, but the now 54-year-old Booneville resident admits the career option faded over time.

“There was really no burning desire to become a physician,” she said. “But it ended up being the right thing to do.”

The “right thing” then has now turned into an almost 25-year successful career in obstetrics and gynecology with scores of women’s www.mycrossroadsmagazine.com

health care lectures under her belt, too many baby deliveries to even think about to place a number on and now a very comfortable role of being a Crossroads area leader in comprehensive health care for women of all ages at Corinth Medical Specialists.

Although she delivered her last baby in 2010, the doctor for women said she misses the baby delivery part of the job but not the long and unpredictable hours.

“Sometimes I miss it,” she said. “Then I think of the long hours I don’t miss.”

Laura Crecelius, M.D. now focuses solely on her gynecology practice, which has its own challenges as her daily motto with every female patient remains that “no matter what happens throughout my day, when I get in the room with each patient, they have my undivided attention.”

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Crecelius has been with Corinth Medical Specialists since May 2013. She was also a practicing physician at The Women’s Clinic of Tupelo for 13 years and was a founding partner and physician at Booneville Medical Specialists.

The doctor celebrates a pair of silver anniversary milestones in 2021 – 25 years of being a practicing physician and another 25 years of being married to one.

She met Robert McKinney while both were completing their residency at the University of Tennessee Health Services Center in Memphis.

“We were in the emergency room at The Med when we first met,” she recalled.

An attraction began between the two despite the mayhem at the busy trauma center.

Continued on Page 30

PAGE 27

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Dr. Laura Crecelius goes over patient information with Jill Irby, her long-time medical assistant at Corinth Medical Specialists.

“She is my right hand,” said Crecelius about Irby.

From page 27

After completing their residency requirements, they began their professional careers together at Booneville Medical Specialists as McKinney could not pass up the opportunity to return to his hometown.

Their medical careers went separate ways for many years, but Crecelius joining Corinth Medical Specialists brought them back together again.

Although in the same practice, she rarely sees her husband at work.

“We do eat lunch together,” said the wife. “But most days that is the only time I really see him.”

Having two doctors “in the house” sometimes proves interesting as the dynamic duo of Crecelius and McKinney try to leave work … at work.

“We do talk shop,” admitted Crecelius, who got her M.D. degree in her native state at Indiana University. “Probably more than we should.”

“Being married to a doctor … there is always the clinical frame of reference,” she said. “But sometimes you have to separate PAGE 30

yourself out to be just the person and that’s hard at times.”

Her typical work week includes Monday morning in surgery; Monday afternoons, Tuesdays, Wednesdays and Thursdays with patients; while Fridays are scheduled to play professional catchup or pursue interests and hobbies.

Cooking, travel and antique shopping are her passions when not seeing her patients.

“I really do love to cook,” she said. “And we like to travel and get away.”

Although the pandemic kept Robert and Laura from some travel plans, they continue to make plans for interesting trips in hopes the fight against COVID is someday won.

They do have the opportunity to travel more now that the house nest is empty.

Emily Paige McKinney, 22, is enrolled in graduate school at Southeast Missouri State University in Cape Girardeau. She earned a B.A. degree in history from Mississippi College. Madeline Sydney McKinney, 19, is a sophomore at Ole Miss and color guard instructor at Northwest Mississippi Community College.

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Both girls are former members of the multi-state band champion Booneville High School Marching Band and when mom began counting state gold champ and state silver runner-up medals for both girls on her fingers, well, she humbly ran out of hands.

“Parents get involved with what their kids were doing … and we were involved,” said the mother, as both parents were active with Booneville Band Boosters, where Laura served as an officer from 2012-19.

Madeline remains involved in the professional drum and bugle corps circuit, so more “band trips” may be in store for the parents, who will celebrate 25 years of marriage on June 1.

Laura and Robert attend First United Methodist Church in Booneville, where they both sing in the choir.

Crecelius’ professional anniversary of 25 years practicing medicine also arrives in June this year.

“I am fortunate I have a good place to work, a place with good people to work with and some really good patients to take care of,” she added. www.mycrossroadsmagazine.com

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The many ways walking benefits your body L

Foot traffic increased as people found new ways to exercise during the COVID-19 pandemic. Walking is a great way to stay in shape and even provides some lesser known benefits for people who walk each day.

ife changed dramatically in 2020.

When the World Health Organization declared a COVID-19 pandemic in March 2020, hundreds of millions of people across the globe were forced to change how they go about their daily lives, including how they exercise.

Health-conscious adults accustomed to exercising at local gyms had to find new ways to exercise in the wake of the pandemic. Many gyms were forced to close in areas hit hard by COVID-19, and that left many people without access to fitness equipment like weights and cardiovascular machines. Resilient men and women soon found ways to exercise, and many of them embraced walking.

Though walking might not provide the same level of intensity

Jennifer H. Garrett M.D. Meredith M. Rhodes O.D. Olivia K. Reader O.D.

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PAGE 33

that fitness enthusiasts are accustomed to, the Arthritis Foundation notes the various ways walking benefits the body.

■■ Walking protects against heart disease and stroke.

Walking strengthens the heart and protects it against heart disease. The AF also notes that walking lowers blood pressure. In fact, post-menopausal women who walk just one to two miles per day can lower their blood pressure by nearly 11 points in 24 weeks, while women who walk for 30 minutes a day can reduce their risk of stroke by 20 percent.

■■ Walking strengthens the bones.

New York-based Plancher Orthopedics and Sports Medicine notes that walking can stop the loss of bone mass for people with osteoporosis. In addition, post-menopausal women who incorporate 30 minutes of walking into their daily fitness regimens can reduce their risk of hip fractures by 40 percent.

■■ Walking can extend your life.

The AF notes that one study linked walking to longer life ex-

pectancy, finding that people who exercise regularly in their 50s and 60s were 35 percent less likely to die over the next eight years than people who never walked.

■■ Walking can improve mood.

One study from researchers at California State University, Long Beach, found that the more steps people taking during the day, the better their moods were.

■■ Walking can lower risk for cognitive decline.

Walking also has been linked to a lower risk for age-related cognitive decline. A study from the University of Virginia Health System found that men between the ages of 71 and 93 who walked more than a quarter of a mile per day had half the incidence of dementia and

Alzheimer’s disease compared to men who walked less.

In addition, a study from researchers at the University of California, San Francisco, found that age-related memory decline was lower among women ages 65 and older who walked 2.5 miles per day than it was among women who walked less than half a mile per week.

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Boost your mood with food C

ertain foods have been found to positively affect mood, so incorporating them into your diet may help you stay positive even on those days when you get up on the wrong side of the bed.

Fatty fish: A study from British researchers published in the Archives of General Psychiatry found that a daily dose of an omega-3 fatty acid called eicosapentaenoic acid, or EPA, helped patients with depression significantly reduce their feelings of sadness and pessimism. Hackensack Meridian Health notes that salmon, albacore tuna, sardines, trout, and anchovies are rich in omega-3 fatty acids.

Nuts and seeds: The minerals selenium, copper, magnesium, manganese, and zinc have all been linked to mental health, and nuts are rich in each of those minerals.

Hackensack Meridian Health notes that almonds, sunflower seeds, pumpkin seeds, walnuts, and peanuts are particularly good sources of the immune system-boosting minerals zinc and magnesium.

Dark, leafy greens: Dark, leafy

greens like kale, spinach and collards are rich in iron and magnesium, both of which can increase serotonin levels and help reduce feelings of anxiety. They also help the body fight inflammation, which can have a positive effect on mood. A 2015 study published in the journal JAMA Psychiatry found that brain inflammation contributed to certain behaviors, including low mood, that appear during major depressive episodes.

Dark chocolate: A 2009 study published in the Journal of Proteome Research found that dark chocolate helped to reduce levels of the hormone cortisol, which has been linked to stress. Hackensack Meridian Health notes that, when consumed in moderation, dark chocolate made of at least 70 percent cocoa can help people relax.

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PAGE 37

How to practice food safety at home

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n a typical day, few people may pay much mind to foodborne illnesses. But once a person gets sick from food poisoning, the experience is something they don’t soon forget.

According to the Centers for Disease Control and Prevention, each year 48 million people get sick from a foodborne illness. The CDC notes that most instances of food poisoning are infections caused by various bacteria, viruses and parasites. Food safety can prevent many instances of food poisoning, which is one reason why restaurants must adhere to strict protocols designed to keep customers safe.

Routine inspections by government officials ensure those guidelines are followed, but what about cooking at home? When cooking at home, the family chef can follow these steps to reduce the risk of foodborne illnesses.

■■ Clean your hands and the surfaces in your kitchen.

The CDC notes that germs can not only survive in many places around the kitchen, but also spread throughout the kitchen.

Prior to preparing a meal, clean all countertops where you will be dicing, slicing, etc. In addition, before touching any food, wash your hands with soap and water for 20 seconds, and be sure to do so each time you finish working with one food and before working with another.

■■ Rinse fruits and vegetables.

Fruits and vegetables may contain harmful germs that can increase your risk of foodborne illnesses. Salmonella, E. coli and

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listeria have each been found on fruits and vegetables, and the CDC estimates that a significant percentage of foodborne illnesses can be traced to contaminated produce.

Rinse all fruits and vegetables thoroughly under running water prior to slicing or dicing.

■■ Separate foods.

The Food and Drug Administration advises people to keep raw meat, poultry, seafood, and eggs away from other foods. Keep foods separate in shopping carts, grocery bags and then in the refrigerator upon arriving home. When preparing dishes that include meat and fresh fruits and vegetables, use separate cutting boards for each raw food.

■■ Cook foods to the correct temperature.

Foods are only safe to eat when they reach certain internal temperatures. Recipes typically include this information. Food thermometers can be used when cooking in the stove or using a grill. A list of foods and their corresponding temperatures can be found at www. foodsafety.gov.

■■ Cool foods at the right temperature, too.

Cooking foods at the right temperature is vital to food safety, but so is cooling foods at appropriate temperatures. The CDC advises keeping refrigerators at 40 F or below. When thawing foods, do so in the refrigerator in cold water or use the defrost setting on your microwave. Foods should never be thawed on the counter, as bacteria can multiply quickly in parts of the food that reach room temperature.

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Easy ways to keep your immune system strong T

he 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.

■■ Get adequate sleep.

Doctors believe sleep and immunity are closely tied. A study of 164 healthy adults published by 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.

■■ 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.

■■ Consume fiber and fermented foods.

Fiber can help feed the gut microbiome, which is linked to a robust 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.

■■ 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 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.

Hot tips for handwashing P

rior to 2020, people may never have imagined they would devote so much of their focus to handwashing.

But handwashing took center stage in 2020, as organizations such as the World Health Organization and the Centers for Disease Control and Prevention touted it as an important safety measure against the COVID-19 virus.

It’s understandable to question if something as simple as handwashing can really help combat potentially deadly viruses like COVID-19. But the CDC notes that handwashing is one of the best ways people can protect themselves and their families from getting sick. Understanding just how handwashing works may help people better understand how this simple gesture can potentially save so many lives.

How does handwashing remove germs?

The CDC notes that soap and water worked into a lather trap and

remove germs and chemicals from hands. Water is a vital component of handwashing, especially when it’s applied to hands before soap. Water helps develop a better lather than people will get when applying soap to dry hands. That’s important because a good lather forms pockets known as micelles that trap and remove germs from hands.

Why is it important to wash hands for 20 seconds?

Prior to the pandemic, many people likely had no idea that proper handwashing calls for washing hands for 20 seconds. So why so long? The CDC notes that studies have found that hands need to be scrubbed for 20 seconds in order to remove harmful germs.

Should I use antibacterial hand soap?

The CDC says antibacterial hand soap is not necessary for anyone outside of professional health care settings. Studies have found no added health benefit of using

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antibacterial soap as opposed to plain soap and water. So consumers should not fret if they can’t find any antibacterial hand soap on their next trip to the grocery store.

Should I use warm or cold water?

According to the CDC, when combined with soap, water removes the same amount of germs whether it’s warm or cold. Water’s role in handwashing is to help create a lather, and lathers can be created with hot or cold water.

When should I wash my hands?

Hands should be washed any time they are visibly dirty or greasy. The CDC also recommends

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washing hands: ■■ before, during and after preparing food ■■ before eating ■■ before and after caring for someone at home who is sick with vomiting or diarrhea ■■ before and after treating a cut or wound ■■ after using the toilet ■■ after changing diapers or cleaning up a child who has used the toilet ■■ after touching an animal, animal feed or animal waste ■■ after handling pet food or pet treats ■■ after touching garbage PAGE 41

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