The Telegraph Active Lifestyles October 2019

Active Lifestyles

October 2019

OSF HealthCare program works with university students to combat rural seniors’ isolation

Active Lifestyles What’s inside 3 Cover story:

Students help OSF Innovation Design Solutions to help older, rural residents

4

A night out means experiencing the latest trends

12 Beating the winter blues

ACTIVE LIFESTYLES PUBLISHER Denise VonderHaar dvonderhaar@edwpub.net (618) 463-2500

14 ‘Handy’ Heart Lesson 16 Cold-weather

workout tips 17

The Cognitive Connection: Blood Pressure and Brain Decline

5 3 strategies to stay loyal 18 Why are food allergies

to your diet when

on the rise?

dining out 6 The relationship

between exercise

and cancer

19 Navigating growing

fitness industry

20 November aims to address men’s 7 ‘Dear Dietitian’ answers

health issues

your health questions 8 Duck Pluckers Ball raises 21 How to start

exercising at home

$110,000 for AMH

ambulance 22 What is long-term care insurance?

11 New family physicians,

convenient care, lab all

open in one building

Staff

ACTIVE LIFESTYLES ADVERTISING DIRECTOR Carole Fredeking carole.fredeking@hearst.com (618) 463-2500 ACTIVE LIFESTYLES EDITOR-IN-CHIEF Jill Moon jill.moon@hearst.com (618) 208-6448 ACTIVE LIFESTYLES COORDINATOR Regina Harbison rharbison@thetelegraph.com (618) 208-6433

INSIDE

2 October 2019

Active Lifestyles

Navigating growing fitness industry

On the cover

Students, not pictured, hand-selected from across the curriculum at the University of Illinois in Chicago are advancing innovative solutions to solve the loneliness epidemic, particularly for older rural residents and they’ve come up with a solution for bringing the community health worker concept into the 21st century with digital tools to better focus on patients. (For Active Lifestyles)

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Students help OSF Innovation Design Solutions to help older, rural residents OSF HealthCare Special to Active Lifestyles

Students hand-selected from across the curriculum at the University of Illinois in Chicago are advancing innovative solutions to solve the loneliness epidemic, particularly for older rural residents and they’ve come up with a solution for bringing the community health worker concept into the 21st century with digital tools to better focus on patients.

The group of graduate and undergraduate students from the OSF Lab at UIC’s Innovation Center, led by faculty, worked this summer specifically on solutions to address social isolation and to digitally enable community health workers who are not medically trained but who serve as trusted advisors and connect patients to resources that can improve health and well-being.

OSF Performance Improvement Specialist Chelsea Courson is part of the Complex Solutions Innovation (CSI) Team which is transforming approaches to community health. She says the urban-based students immersed themselves in rural communities near Innovation Outposts, including Pontiac and Monmouth, Illinois, where they learned the harsh realities some residents face.

“That some towns only have a Casey’s or a Dollar General and there may not be another person for miles and no transportation to meet with someone and they don’t have internet so they don’t have that type of connectivity either.”

Graphic Design undergrad Alexandra Spiroff of Chicago has been leading the team working on ways to digitally support community health care workers so they can spend more time helping patients tackle their day-to-day struggles to try to improve long term health. Spiroff was drawn to the project because she is a diabetic and knows the challenges of managing a chronic disease.

“Because I’m looking at this now through the lens of a patient that requires more than regular care and also as a designer. I wear those two hats at once.

They don’t come off. They’re always there.”

A lasting impression came from an interview in the small town of Collum, 20 miles east of Pontiac where an older woman lived with her health-challenged daughter who couldn’t drive.

“Well, we thought ‘what are you going to do when she’s (the mother) not able to drive?’ and putting that into perspective, we had just driven that distance from the

doctor’s office. That’s a very long way to go for someone who had great health challenges and needed to go frequently.”

Spiroff added, “Experiences like that really put it into perspective what we were dealing with and the people we were serving. It was a really interesting opportunity that was enlightening as well.”

Mrinal Kumar, a software developer who launched his own tech start-up in India, is pursuing a master’s degree in the U.S., in part to better understand why the country spends twice as much on health care as other developing countries but has worse results, including lower life expectancy. Kumar personally interviewed elderly and rural residents who face significant challenges including a woman with brain cancer who he later learned died.

Kumar was inspired knowing the work he is doing can help even terminally ill patients lead better lives for as long as they can. He also read transcripts of other interviews conducted by fellow Innovation Lab students.

“For half an hour, I couldn’t talk to anybody and I was like, ‘it’s a big problem here and it needs to be addressed in See INNOVATION | page 4

Active Lifestyles October 2019 3

The group of graduate and undergraduate students from the OSF Lab at UIC’s Innovation Center, led by faculty, worked this summer specifically on solutions to address social isolation and to digitally enable community health workers who are not medically trained but who serve as trusted advisors and connect patients to resources that can improve health and well-being. (For Active Lifestyles)

A night out means experiencing the latest trends For Active Lifestyles

Who doesn’t enjoy a night out on the town?

Restaurants fulfill people’s desires for new experiences and enable them to sample new cuisine they may not prepare at home.

The Restaurant Performance Index, a monthly composite index that tracks the health of and the outlook for the United States restaurant industry, reached 101.6 as of May 2019.

A value of over 100 is considered a time of good performance.

Plus, Toast’s 2019 Restaurant Success Report states 20 percent of American diners eat out at least

once a week, with a whopping 45 percent dining out multiple times per week.

As the restaurant business thrives, diners may be interested to learn how their fellow foodies are spending their dining dollars.

Increased online ordering Convenience is

key, and the National Restaurant Association says delivery and takeout are very popular. UBS, a leading investment bank, states that delivery sales could rise by more than 20 percent annually, reaching $365 billion worldwide by 2030. To facilitate the process, many restaurants

have online menus and ordering services that increase the ease of ordering and help reduce errors.

Experimental foods Many restaurants are scaling back on size and putting more effort into experimental, creative foods that focus on niche menus.

Open kitchens, tasting menus and varied offerings are trending, according to Food & Wine magazine.

Wellness options Data from Upserve, a restaurant management service, indicates a rise in mainstream restaurants featuring menus that are designed to provide specific health benefits, such as dish-

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From page 3 a country which is number one in the world and you still have these problems,” recalled Kumar. “I’m really glad OSF is looking into those areas and basically building solutions.”

Kumar vows to continue the work to test and refine a solution that will allow community health workers spend their time more efficiently, and focused solely on patients. The OSF Lab in Chicago is also tapping the resources of interns from several colleges and universities in Illinois who are adding Virtual and Augmented Reality into the design of the Community Health Workers tool.

Ram Krishnamoorthy is getting his PhD in Computer Science and worked for an e-commerce site in his native country of India where he was heavily involved in using his coding skills. He was excited

es that reduce inflammation or improve the gut microbiome.

Plant-based options Using fresh, plantbased ingredients as the main component of the meals has become more the norm, which is a boon to vegetarians and vegans. And it’s not necessarily a matter of replacing meats with meat alternatives; these are entirely plant-based meals for the sake of being plant-based meals — with a focus on plant proteins.

Spending time out on the town gives diners new food experiences and opportunities to experience the latest trends.

about doing something that required more brainpower and about building something that could have a big impact on improving people’s lives.

“It excited me that I would be working on something which does not exist now. So I need to think a lot, I need to read a lot of literature, understand how it can be done and use my experience to do it in a better way,” he shared.

Krishnamoorthy will be joining Kumar on efforts to test usability and refine the community health worker’s digital platform based on feedback.

The UIC faculty-led group will also examine how information collected by the community-based outreach can be integrated to connect with medical providers and a larger social service network. The Southern Illinois University School of Medicine in Springfield is among the partners who will be included in the follow up studies.

3 strategies to stay loyal to your diet when dining out For Active Lifestyles

The right diet is an essential component of a healthy lifestyle. Once people get into a routine, maintaining a healthy diet can be simple.

However, when such routines are interrupted, such as on nights out on the town, it can be much more difficult to stay the dietary course.

Dining out is a great way to discover new foods. But when diners aren’t careful, dining out can be detrimental to their overall health. According to the American Heart Association, portion sizes in fast food and sit-down restaurants have gotten considerably bigger over the last half-century.

Many restaurants now list calorie counts on their menus, but it’s easy to overlook such information and overindulge

in a delicious meal while engaging in conversation.

Thankfully, the following three strategies can help diners stay true to their diets while dining out.

1. Start simple.

Perhaps because they’re shared with fellow diners, appetizers tend to be overlooked when counting calories while dining out. But some appetizers, such as those that are fried or served with rich, creamy sauces, can be loaded with calories. That matters even if diners don’t intend to eat a lot before their entrées arrive. When choosing a first course, EHE Health, a healthcare provider that emphasizes the power of preventive care, opt for a broth-based soup and/or a salad with dressing on the side. Both options are

low in calories but still satisfying.

2. Learn your menu lingo.

Before booking a reservation, take to the internet to find a restaurant that offers healthy fare. The AHA notes that menus may provide certain clues indicating their meals are healthy. Look for menu items described as “light,” “fresh,” “fit,” “skinny,” and so on. Meals described in such terms tend to be low-calorie options that are steamed, broiled, baked, or cooked in other healthy ways. When reading menus, EHE Health advises against choosing foods described as “fried,” “breaded,” “buttered,” or “stuffed.”

3. Say “so long” to certain foods.

Adults who dine out

infrequently may not be adversely affected by the occasional indulgence in unhealthy fare. However, people who routinely dine out may need to be more selective, as certain foods, when eaten regularly, can increase a person’s risk for high blood pressure, high cholesterol and other ailments. When dining out, the AHA advises diners to skip certain foods, such as bacon; salty meats; salty sauces, such as soy and teriyaki; French fries; white bread; white rice; and refined pasta, which is high in calories and low in fiber.

Dining out need not compromise a healthy diet. With a few simple strategies, diners can hit the town without derailing their diets.

Active Lifestyles October 2019 5

The relationship between exercise and cancer For Active Lifestyles

6 October 2019

Active Lifestyles

Exercise benefits the body in myriad ways. Studies have shown that routine exercise can help people effectively maintain healthy weights, sleep better at night and have more energy throughout the day. But exercise also may play a role in preventing one of the world’s most deadly diseases.

The World Health Organization notes that cancer is annually responsible for about one in six deaths across the globe, making it the second leading cause of death in the world. Many of those deaths can be prevented by employing some simple yet effective strategies, such as avoiding tobacco products and applying sun-

screen before going out in the sun. And while researchers aren’t exactly sure why, the National Cancer Institute notes that substantial evidence suggests high levels of physical activity are linked to lower risks of several cancers.

The relationship between exercise and cancer risk is complicated. The NCI notes that nearly all of the evidence that links physical activity to cancer risk comes from observational studies.

In such studies, individuals report on their physical activity and are then followed for years to see if and when they are diagnosed with cancer.

While such studies are no doubt valuable, they cannot definitively establish that physical inactivity causes

cancer or that physical activity prevents cancer. All they can do is establish a link between physical activity and lower cancer risk.

As mysterious as the relationship between exercise and cancer can seem, researchers can theorize about the connection between the two. For example, the Dana-Farber Cancer Institute notes that scientists have recently begun probing the connections between exercise, the immune system and cancer risk. Such research is rooted in the notion that exercise can reduce inflammation, an acute or chronic response by the immune system that can contribute to cancer risk.

The NCI also notes that the many biological effects of

exercise on the body might shed light on the potential link between routine physical activity and a lower cancer risk. For example, the NCI says exercise lowers levels of certain hormones, such as insulin and estrogen, that have been linked to cancer development and progression. Exercise also has been linked to improved immune system function, and a stronger immune system is more capable of fighting various conditions and diseases, including cancer.

The relationship between routine exercise and cancer remains a mystery in many ways. But the potential for exercise to lower cancer risk is yet another reason for people of all ages to embrace physically active lifestyles.

‘Dear Dietitian’ answers your health questions pounds.

I’ll let you in on this secret for free. If you want to lose weight, follow these two steps: 1. Eat less.

2. Exercise more.

There are no tricks to losing weight. You simply create a caloric deficit over time.

Simple, but not easy.

According to the Cleveland Clinic, the following guidelines will help you spot a fad diet. (2) These diets tend to have: • Recommendations that promise a quick fix.

• Claims that sound too good to be true.

• Simplistic conclusions drawn from a complex study.

• Recommendations based on a single study.

• Dramatic statements that are refuted by reputable scientific organizations.

• Lists of “good” and “bad” foods.

• Recommendations made to help sell a product.

• Recommendations based on studies published without peer review.

• Recommendations from studies that ignore differences

among individuals or groups.

• Elimination of one or more of the five food groups (fruits, vegetables, grains, protein, and dairy).

Will there ever be an end to fad diets? Not in my lifetime, but as the knowledge of nutrition grows, one day the fad diet will quietly disappear. There will be adequate public health information as it pertains to healthy nutrition.

Just as it is now accepted that smoking cigarettes increases your risk of cancer, so too will the consumer realize that a fad diet is not good for your health. A healthy diet consists of moderate portions of lean proteins, whole grains, lots of

fruits and vegetables, and fats that are mono- or polyunsaturated. Keep it simple.

Until next time, be healthy.

Dear Dietitian

Leanne McCrate is a registered dietitian (RD), licensed dietitian (LD) and certified nutrition support clinician (CNSC), is an award-winning dietitian with more than 15 years of clinical experience. She is registered with the Commission on Dietetic Registration. Have a nutrition question? Email it to dear dietitian411@gmail.com.

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Active Lifestyles October 2019

Dear Readers, It seems there is always a fad diet out there that, once and for all, will solve our problems. Many of us have been on these diets, myself included. Many years ago, I tried a diet where you followed a strict meal plan for three days, then ate whatever you wanted within reason (whatever that means) for the following three days. The problem was I couldn’t make it through the first three days!

Wikipedia defines a fad diet as one that is popular for a time, similar to fads in fashion. These diets usually promise rapid weight loss or other health advantages, such as longer life. They are often promoted as requiring little effort and producing a “quick fix.”

Why do we fall prey to these diets? There are many reasons, the first and most obvious being we want to lose weight fast! Many fad diets produce a rapid, initial weight loss of up to five pounds in one week. This is done by depleting the body’s glycogen stores, an intermediate form of carbohydrate energy. When you eat lunch, your body immediately takes what it needs for energy, then stores some glycogen for later to help you get through the afternoon.

Another reason we start a fad diet is they sound reasonable. Sometimes, they are created by physicians, so they must be healthy, right?

Often, these diets proclaim to have discovered a secret to losing weight or even better, a way to trick your body into shedding those unwanted

7

McCrate

More than 350 community members attended the 11th annual Duck Pluckers Ball, held at Nilo Farms in Brighton, Illinois.

Duck Pluckers Ball raises $110,000 for AMH ambulance

Alton Memorial Hospital

8 October 2019

Active Lifestyles

Special to Active Lifestyles

ALTON — Thanks to the overwhelming support of the community, Alton Memorial Hospital’s (AMH) 11th annual Duck Pluckers, Deer Skinners & Fish Hookers Ball raised a record-setting $110,000 this year.

Mother Nature cooperated, with inclement weather staying south for much of the event, which took place at the scenic Nilo Farms in Brighton, Illinois, in June.

More than 350 people perused the auction items and observed the ever-popular Homer Clark Quail Flush Championship, won

for the second straight year

by Chris Elliot and Eric Williams. A steak dinner was served by the Morrison’s Food and Nutrition staff from AMH, followed by a fast-paced auction and the music of the Glendale Riders.

Some auction items included a hunting trip to Ringneck Ranch in Tipton, Kansas; a Mississippi River cruise for 12 aboard a 51-foot yacht, with wine and appetizers provided; and, a female yellow lab puppy.

More than 350 community members attended the 11th annual Duck Pluckers Ball.

See AMBULANCE | 9

Ambulance From page 8

“The event is a testament to strong community support,” AMH President Dave Braasch said. “It is more evidence of the community standing tall to ensure access to the very best emergency medical care and that

state-of-the-art ambulances are here when needed.”

Each year, the Duck Pluckers Ball raises funds for a new ambulance, equipped with Zoll cardiac monitors and Bluetooth technology, which allows for electrocardiogram (EKG) testing while the ambulance is on the way to the hospital, saving valuable time and saving lives.

During the past 10 years,

Duck Pluckers ambulances at AMH have made more than 82,000 trips. Out of those, 5,000 patients were treated for chest pain and 450 patients were in cardiac arrest.

“Bluetooth technology allows us to do twelve-lead EKGs from anywhere — at a home, a business or on the road,” AMH’s EMS manager Jason Bowman said. “The EKG can be transmitted

to a doctor at any hospital in the greater Alton area before the patient arrives in the emergency department.

This critical information helps the doctor determine if the patient is having an active heart attack so that treatment can begin immediately upon arrival.”

AMH ambulance services, which marked 30 years of service last year, cover a 350-square-mile area.

Active Lifestyles October 2019 9

Alton Memorial Hospital (AMH) EMS manager Jason Bowman demonstrates to AMH leaders and Duck Pluckers Ball committee members some of the life-saving equipment on the newest ambulance purchased through funds raised at this year’s Duck Pluckers Ball./ (For Active Lifestyles)

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New family physicians, convenient care, lab all open in one building BJC expands offerings in Bethalto Alton Memorial Hospital Special to Active Lifestyles

Patient care team leader Dr. Craig Harms cuts the ribbon at the new BJC Medical Group office building in Bethalto this past August, surrounded by the staffs of Family Physicians of Bethalto, Alton Memorial Convenient Care at Bethalto and the Network Reference Lab./ (For Active Lifestyles)

that this area is vastly underserved for primary care,” Marchant said. “The enhancements to this platform not only provide immediate benefits to the community, it improves our ability to recruit new physicians, ensuring we can meet our patients’ needs now and into the future. Simply stated, more patients have timely access to the health care they need.”

Bethalto Mayor Alan Winslow said that the village is “very excited” about the new facility.

“We have seen steady improvements in the numbers of new housing permits along with a recent influx of new senior residents due to the opening of two assisted living communities,” Winslow said when the project was announced. “We are pleased that BJC HealthCare’s quality medical care is now so easily accessible to our growing community.”

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4 p.m. Monday through Friday.

Appointments are not required.

The phone number is 618-4336650.

“The goal of the new building is to provide a place that makes maintaining your health easier, and I’m confident we have accomplished that,” said Practice Administrator Robin Kleiner for Family Physicians of Bethalto. “Every detail — from improved parking, to construction, to services, to staff and providers — was determined based on the needs of this community. Our patients receive excellent patient care and are treated just as if they are family.”

The practice’s proximity to Illinois Route 255 significantly increased access-to-care, not only for Bethalto residents, but for families in surrounding towns. BJC Medical Group Regional Practice Administrator David Marchant stated the importance of this initiative.

“Strategic analysis shows

October 2019

we can do just that.”

Dr. Craig Harms, who has been in practice in the Bethalto community for more than 10 years, leads the patient care team, which currently includes nurse practitioners Denise Schleeper and Lindsay Naylor, with plans to add an additional practitioner in late fall. New patients are being accepted and they can call 618-433-6490 for an appointment or for additional information.

The Network Reference Lab improves convenience for Family Physicians of Bethalto and Convenient Care patients by having blood-drawing services available on site, performed by an experienced phlebotomy team. In addition, any patient from any practice who presents with a valid physician order for blood work can utilize this facility. All insurances participating with BJC are accepted. The lab is located directly to the left of the main entrance and is open 8 a.m. to

Active Lifestyles

BETHALTO — Alton Memorial Hospital (AMH) and BJC Medical Group have expanded their presence in Madison County with a new medical office building in Bethalto, Illinois.

The new building houses an expanded Family Physicians of Bethalto practice, while adding Alton Memorial Convenient Care and a Network Reference Lab. The building, located at 163 E. Bethalto Drive, is replacing the former Family Physicians of Bethalto building next door. At nearly 9,000 square feet, it will be four times the size of the former office and will be able to accommodate additional providers for growing primary care needs.

Alton Memorial Convenient Care at Bethalto, operated by the BJC Medical Group, offers walk-in services from 8 a.m. to 8 p.m. seven days a week. The services offered there mirror those of the Alton Memorial Convenient Care in Godfrey, Illinois, for treating minor illnesses and injuries. No appointments are necessary.

The phone number is 618-4336640.

Alton Memorial Hospital President Dave Braasch said that the new building will enhance the mission to provide more timely access to primary health care.

“We are thrilled to be able to expand our access and offerings in Bethalto,” Braasch said.

“We always look at ways we can improve the health of the people and communities we serve, and this is another way

Beating the winter blues For Active Lifestyles

12 October 2019

Active Lifestyles

Most areas in Europe and North America observe daylight saving time. Daylight saving time is often welcomed in spring, as it helps to extend daylight hours well into the evening.

But few may welcome turning the clocks back in fall.

Coupled with the natural shortening of daylight hours as winter approaches, the end of DST facilitates a sudden shift in the ratio of sunlight to darkness. As autumn transforms into winter, the number of available hours of daylight slowly dwindles. Some areas of Alaska and Canada see only about three or four hours of daylight per day in the winter months. Conversely, those

who live in Key West, Florida, the southernmost point of the contiguous United States, may enjoy around 10 hours of daylight.

Fewer daylight hours can adversely affect mood and productivity. Seasonal affective disorder, often referred to as “SAD” or “the winter blues,” has been recognized and included in the Diagnostic and Statistical Manual for Mental Disorders. Clinicians say that, as days become short and dark, a predictable set of symptoms of SAD may emerge.

Individuals with SAD may experience a host of symptoms, including difficulty waking in the morning; diminished energy levels; a tendency to eat more; an inability to concentrate;

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and depression.

The Cleveland Clinic advises that approximately half a million people in the United States suffer from winter SAD, while 10 to 20 percent may suffer from more mild forms of winter blues. The Canadian Mental Health Association states that between 2 and 3 percent of Canadians will experience SAD in their lifetime. Another 15 percent will experience a mild form of SAD that leaves them only slightly depressed. Similar symptoms can occur for those people who live in cloudy regions or high latitudes.

Evidence strongly suggests SAD is linked to sunlight. This lack of sunlight may trigger production of melatonin in some

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individuals. Melatonin is a hormone made in the pineal gland that regulates sleep onset and sleeping patterns.

A combination of selfcare strategies as well as professional medical treatment may help those with winter blues or more severe SAD. The U.S. Department of Health and Human Services says that these strategies can help people coping with SAD. • Get out of the house into sunlight or brightly lit spaces early in the day when the sun is out.

• Increase time spent outdoors. Take a break midday and enjoy lunch outside or take a walk, even if it’s chilly.

• Try to spend time with

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other people and chat with friends and relatives.

• Avoid overloading on carbohydrates like cookies and candies.

• Talk to a doctor about using light therapy, which is the first line of SAD treatment, according to the University of Maryland School of Medicine.

• Consider cognitive behavioral therapy or talk therapy with a licensed mental health provider.

He or she also can make recommendations about the use of medication to alleviate symptoms if other treatments do not provide results.

There are many ways to mitigate the symptoms of winter blues.

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‘Handy’ Heart Lesson OSF HealthCare Saint Anthony’s Health Center Special to Active Lifestyles

‘hands-only,’ we don’t have to put our mouth on people we don’t know. We just need to know how to do an effective compression.”

CPR, especially if performed immediately, can double or triple a cardiac victim’s chance of survival.

However, statistics show less than one-half of those people receive that immediate help before professional help arrives.

Training for the Ottawa students also included the proper us of an automated external defibrillator, of AED. “A lot of times they

14 October 2019

Active Lifestyles

More than 350,000 out-of-hospital cardiac arrests occur in the United States annually and, according to the American Heart Association, 90% of those people will die.

That’s a startling number and it’s why OSF HealthCare Children’s Hospital of Illinois (CHOI) has been on a campaign to teach as many people as they can, particularly teens, cardiopulmonary resuscitation, or CPR. For the past 18 months, CHOI, along with OSF

HealthCare clinical staff, have conducted training classes at numerous high schools. Recently they visited Illinois’ Ottawa Township High School. Nearly every student was instructed on “hands-only” CPR. “When you’re out in the community, you’re not always around nurses and doctors,” said OSF HealthCare Children’s Hospital of Illinois’ Stephanie Miles, program coordinator. “If somebody goes down, it’s really important that we know how to, potentially, save someone’s life. And the good news is, with

OSF HealthCare Children’s Hospital of Illinois (CHOI) has been on a campaign to teach as many people as they can, particularly teens, cardiopulmonary resuscitation, or CPR. For the past 18 months, CHOI, along with OSF HealthCare clinical staff, have conducted training classes at numerous high schools, most recently at Illinois’ Ottawa Township High School. Nearly every student was instructed on “hands-only” CPR./(For Active Lifestyles)

see them on their walls at school and they just assume that those are for EMTs — as I did before I took the training,” Miles said. “I think they come away with the knowledge of saying, ‘Oh my gosh, these are actually a lot easier to use, it’s not that hard to do.’

And, hopefully, they come away with learning something and can help save a life, potentially.”

Ottawa Township High School senior Chloe Sibert is well aware of the importance of CPR training, she’s a certified lifeguard and assisted with the training of her classmates.

She wants her peers to know that while you’ll never know when you may use it, knowing hands-only

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CPR is helpful and important. with “It’s a serious matter,” Sibert said. “Many people with actually die from the heart failure. And, CPR is one with way that we can prevent all these deaths from happening.”

Student response to the CPR training has mostly been positive, Miles said.

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Cold-weather workout tips There are ways to overcome inclement weather so outdoor workouts can be enjoyed year-round For Active Lifestyles

16 October 2019

Active Lifestyles

Workouts are a part of many people’s daily routines. Some look forward to their exercise sessions, while others only commit after finding ways to make them as enjoyable as possible. For people who don’t enjoy working out indoors, finding ways to exercise in the great outdoors can provide the incentives necessary to commit to daily workouts.

Exercising outdoors is a great way to get some fresh air, but what about those days when the weather isn’t so inviting? Lengthy periods of cold or inclement weather, which is common in fall and winter in many parts of the world, can interrupt daily routines and derail one’s fitness goals. However, there are ways to overcome inclement weather so outdoor workouts can be enjoyed year-round.

• Warm up for longer periods of time.

Muscles typically require more time to warm up in cold weather than they do in warm weather. The Canadian Chiropractic

AssociationTM notes that many people feel as though there muscles are noticeably stiffer in cold weather than in warm weather.

This can make people who exercise in such weather more vulnerable to musculoskeletal injuries. One way to reduce that risk is to warm up for longer periods of time than you might in warm weather. For example, runners might want to walk slowly outdoors for several minutes before they begin jogging. Doing so can loosen and warm up muscles that are naturally stiff in cold weather.

• Dress appropriately. The gear outdoor exercise enthusiasts wear can go a long way toward making cold weather workouts more enjoyable and safe. Layering clothing during cold weather workouts allows people to maintain steady body temperatures throughout a workout by removing layers as they heat up if they need to.

Even though it’s cold, your body will still sweat, so look for a wicking material that draws moisture away from your body. This is especially important for your core, as

the outdoor recreation retailer The North Face® notes that blood pulls toward the chest and abdominal area, making this the warmest part of your body. Focus on keeping the extremities, including fingers, toes and nose, warm with materials like gloves and tall socks. Face masks can be helpful to cover the nose and neck, but make sure they’re made from breathable materials that won’t hold moisture.

• Reconsider your footwear and other support to improve balance. Frozen ground is not as easy to traverse as unfrozen ground, so look for footwear that provides added traction. Winter running shoes that come with studded soles might be necessary. Trekking poles also can help hikers gain traction on frozen or snow-covered trails.

Outdoor workouts don’t have to end when the weather gets cold. A few simple tricks can help people exercise outdoors throughout the year. There are ways to overcome inclement weather so outdoor workouts can be enjoyed year-round.

The Cognitive Connection: Blood Pressure and Brain Decline OSF HealthCare Saint Anthony’s Health Center Special to Active Lifestyles

awareness has the potential to create a ripple effect of healthy living throughout the community.

“We just need to reinforce to our patients, our community at large, our younger and older population, our men and women, that identifying your risk, identifying your risk factors, trying to own your risk factors and correct them is really not only the key for success for you as an individual, but then at large for our community, for our nation, for our health care dollars,” he said.

To learn more about your cardiovascular health and risk factors, click here for a free heart health risk assessment.

You can also learn more about the OSF HealthCare Cardio-

vascular Institute and ways you can lead a productive and healthy live at osfhealthcare. org/heart.

Dr. Sudhir Mungee, an interventional cardiologist at OSF HealthCare Cardiovascular Institute./ For Active Lifestyles

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Active Lifestyles

ALTON — The American Heart Association (AHA) estimates that more than 100 million adults in the United States are living with high blood pressure. That’s almost half the adult population in the country.

High blood pressure, or hypertension, is known as the silent killer. It increases the risk of stroke, heart attack and other illnesses with few telltale symptoms. Now, new research suggests there is yet another reason for middle-aged and older adults to keep a close watch on their blood pressure: hypertension can impair cognitive abilities as a person ages.

The new research presented at the American Heart Association’s (AHA) Hypertension 2019 Scientific Sessions indicates uncontrolled high blood pressure can affect a person’s mind as they age.

Researchers studied nearly 11,000 adults to find how the condition affects a person’s memory, language and thinking skills.

They found people older than age 55 with untreated high blood pressure lost their mental abilities more quickly than those who didn’t have hypertension or who took steps to treat the condition.

“What it basically showed is, if you have hypertension and if it’s not being treated, your risk of declining cognition, or cognitive function, is higher,” explained Dr. Sudhir Mungee, an interventional cardiologist at OSF HealthCare Cardiovascular Institute. “In fact, people who are appropriately treated, their

declined rate was the same as people who did not have high blood pressure. So, it’s clearly defining hypertension as one of the risk factors for cognitive skills lost.”

More people are living longer worldwide, and high blood pressure and cognitive decline are two of the most common conditions associated with aging. However Dr. Mungee warns that high blood pressure isn’t only a concern for a patient’s later years.

“It think it’s very important to control those risks early in your life, and this study is kind of an eye opener in a way,” he said. “It reinforces everything that we have known, but probably brings the light back into focus of what we really need to do when you are in your productive phase of life, which is to take care of yourself.”

And taking care of yourself means understanding risk factors of hypertension.

“Dementia is not a quick phenomenon,” Dr. Mungee explained. This is decades of insult to the body, with disease processes such as smoking, hypertension, diabetes, lack of physical activity, lack of exercise and then it presents later in your life with cognitive skills diminishment or dementia.”

The first step in treating high blood pressure is knowing your numbers. Because high blood pressure doesn’t come with many symptoms, getting frequent checks can provide insight into risk factors for not only cognitive impairment, but also for heart failure, heart attack, stroke and many other illnesses.

Dr. Mungee said overall

Why are food allergies on the rise?

For Active Lifestyles

Hosting a party or a special event where food will be served has become a bit more complicated over the last several years, as hosts must now contend with food allergies when planning party menus.

According to Food Allergy Research and Education, a group that works on behalf of the millions of people who have food allergies, a food allergy is a medical condition in which exposure to a food triggers a harmful immune system response. Allergies can range from mild reactions to death. Life-threatening reactions can be initiated even by small traces of the trigger foods. In August 2018, a six-year-old girl in

western Australia died as a result of a dairy allergy. In 2016, Natasha Ednan-Laperouse collapsed on a flight from London to Nice after eating a baguette in which sesame seeds were not listed on the food label.

Data from the U.S. Centers for Disease Control and Prevention indicates that the prevalence of food allergies in children increased by 50 percent between 1997 and 2011, and it continues to rise.

The CDC estimates that one in 13 children in the United States now has a food allergy. Food allergies also affect roughly 7 percent of children in the United Kingdom and 9 percent of children in Australia.

While no one can answer why food allergy rates are

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increasing, researchers have been working hard to figure that out. A number of agencies, including the U.S. Food and Drug Administration, are looking into the “hygiene hypothesis.”

This is a link to western society’s obsession with preventing and fighting germs. Researchers surmise that a lack of exposure to infectious agents early in childhood could create a situation in which a child’s immune system mistakes a food protein as an invading germ, launching an attack.

According to Dr. Leigh Vinocour of the American College of Emergency Physicians, being too clean may be leading to a rise in allergic reactions.

Another theory is that the overuse of antibiotics and acid-reducing medications could change the microbiome of the stomach and digestive system, potentially resulting in health-related problems like allergies.

Some other health experts say that failure to introduce common food allergens to children early in life could set them up for

a lifetime of food allergies later. Dr. Adam Fox, a consultant pediatric allergist at Guy’s and St. Thomas’ hospitals in Great Britain, suggests that if parents introduce something into a young child’s diet, then the child is less likely to become allergic to it. For example, Dr. Fox cites a 2008 study of the prevalence of peanut allergies in Jewish children in the UK, where the advice had been to avoid peanuts, was 10 times higher than that of children in Israel, where babies are often given peanut snacks and peanut allergy rates are low.

Many other doctors believe food allergies are still a mystery. Dr. R. Sharon Chinthrajah of the Sean N. Parker Center for Allergy and Asthma Research at Stanford University believes the cause of allergies will ultimately come down to a combination of many factors. Environmental exposure and even what mothers ate during pregnancy could have implications. Until more is learned, people must remain careful of the foods they eat and serve.

Navigating growing fitness industry

By Dustin Heiser, B.A., CPT, FNS Senior Services Plus Wellness Coordinator Special to Active Lifestyles

Tremendous gains have been made in the services offered relating to the improvement and maintenance of an individual’s health compared to a century ago, and even a decade ago. What is now commonly referred to as the “fitness industry” is a broad collection of services and it is still expanding.

This industry includes any person, group or business offering services that are involved with a person’s exercise routine, supplements to diet and/or services related to the maintenance or improvement of overall health. According to market experts’ reports, the

fitness industry is approximately worth $30 billion in the United States and has been growing 3%-5% annually for the past 10 years and it’s not expected to slow down any time soon.

The growth of the fitness industry explains the increase of the services that are offered for physical fitness.

There’s never been more options available for physical fitness training.

Services offered can vary greatly and can include: gym memberships, personal training, group fitness training, web-based streaming services, and so much more. And, the style of workouts or activities are even more varied, ranging from traditional weightlifting to the increasingly popular outdoor obstacle races to underwater cycling classes and

beyond. With this potential for choice overload, a person can feel confused.

So, what is the best exercise? In short, the answer is the ones that YOU do. No two people are made exactly the same, and neither will two different people’s fitness journeys be exactly the same.

Some keys to living healthy include: discovering things that provide you with happiness and purpose, making healthy amounts of physical activity a routine, eating the right amounts of high quality food and getting sufficient amounts of rest.

Contact Senior Services Plus at 618465-3298. Senior Services Plus is located at 2603 N. Rodgers Ave., Alton, Illinois.

Active Lifestyles October 2019 19

November aims to address men’s health issues

20 October 2019

Active Lifestyles

For Active Lifestyles

If you notice a number of men sporting mustaches in November, your eyes aren’t deceiving you. While it’s possible these gentlemen may be channeling their inner Tom Selleck or Freddie Mercury, it’s more likely they’re raising awareness for men’s health issues.

Each November, “Movember” encourages a greater understanding of men’s health issues, such as prostate cancer, testicular cancer and men’s suicide.

The Movember Foundation, which was founded in 2003 by brothers Adam and Travis Garone, was organized to help change the face of men’s health and raise money to fight various diseases. With that goal in mind, mustaches simply made sense as a face-changing symbol.

The Illinois Department of Public Health warns that men have shorter life expec-

tancies than women, and certain health issues can decrease life expectancy. The Centers for Disease Control and Prevention indicates the leading causes of death for men include heart disease, cancer, unintentional injuries (falls, fire and impaired driving), and stroke. However, there are other key issues that are unique to men, and these issues garner much of Movember focus.

Prostate cancer and testicular cancer Testicular cancer and prostate cancer are the two most common cancers among American men (testicular cancer is No. 1). If prostate cancer is detected early, 98 percent of men can survive longer than five years. Those diagnosed early for testicular cancer have a 95 percent survival rate, according to The Movember Foundation.

If something doesn’t feel right during self-examina-

tions or if men recognize symptoms like urinary leakage, pain or urgency, they should visit their physicians immediately.

Suicide It is a shock when people take their own lives, especially when there were no apparent signs of distress.

While suicide has been magnified by the high-profile suicides of celebrities like television host Anthony Bourdain, singers Chester Bennington and Chris Cornell, and Swedish DJ Avicii, there is still work to be done in regard to raising awareness about suicide and its prevalence. In 2016, the most recent year for which the World Health Organization has suicide data, there were an estimated 793,000 suicide deaths across the globe.

Men are more likely to commit suicide than women.

The American Foundation

for Suicide Prevention says that, in 2017, men died by suicide 3.5 times more often whan women. The rate of suicide is highest among middle-aged white men.

While rates of depression are higher among women than men, one reason why suicide may be higher for men is because “boys don’t cry” is a mantra that has been embedded from youth. A reluctance to express and communicate emotion may be why many men choose life-ending measures instead of showing perceived emotional weakness and seeking help.

Men’s health is something to take seriously. A UK British Medical Journal study found general primary care consultation rates were 32 percent lower in men than women. This Movember, men can make their health a priority by communicating their needs and perhaps seeking the life-saving help they need and deserve.

How to start exercising at home While gyms certainly are effective places to break a sweat, exercising at home can be an effective way to get fit as well For Active Lifestyles

A healthy diet and an active lifestyle are great ways to achieve a healthy weight and good overall health. Many people no doubt associate exercise with fitness centers and gym memberships. While gyms certainly are effective places to break a sweat, exercising at home can be an effective way to get fit as well.

Working out at home may require some creativity, as even homeowners with gyms in their basements may not have as much equipment at their disposal as they would at a local fitness center.

Body weight exercises Body weight exercises include push-ups, planks,

squats, and lunges. Alternating incline and positioning of the body when performing some of these exercises is a great way to work various muscle groups. Body weight exercises do not necessarily require equipment, and that may disappoint some people. That’s because, with no added weight — and only one’s own body weight to provide resistance — it’s difficult for a person to challenge himself or herself effectively and gradually build up progress.

Get outdoors for cardio A mix of cardiovascular activity, which puts a strain on the heart and lungs to build up stamina, can help shave off the pounds when

paired with strength training exercises. Take to the great outdoors near home to get in a good cardio workout.

Rally Health, a digital, data-based health advisory company, says that walking can constitute a cardio workout if one goes at a brisk pace of around three miles per hour. Walking on an incline also can constitute vigorous exercise that’s on par with running or biking, particularly when it’s a steep hill.

Home-based cardio workouts also can include cycling, swimming in a backyard pool or playing a pickup sports game with the kids.

Set up a home gym

With a few barbells, dumbells and a weight bench, it’s easy to create a home gym in a basement or garage.

Extra equipment, such as TRX resistance training equipment or an elliptical machine, can be added to make the gym more complete.

A home gym also can be a place to do strength and stretching exercises like yoga or pilates.

Many people find that they can effectively workout at home with little to no equipment necessary. With such convenience, individuals may find they make more time for exercise, which is an important component of a healthy lifestyle. While gyms certainly are effective places to break a sweat, exercising at home can be an effective way to get fit as well.

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What is long-term care insurance?

For Active Lifestyles

22 October 2019

Active Lifestyles

No one knows what the future has in store. While the future might be unpredictable, it can still be planned for.

Financial advisors often tout the benefits of saving for retirement, and for good reason. A carefree retirement that affords retirees a chance to pursue their passions without worrying about money is a dream for many people. However, studies show that people are not necessarily doing all they can to make that dream a reality. For example, a recent study from Northwestern Mutual found that 21 percent of Americans have no retirement savings at all. The picture is even more bleak in Canada, where a 2018 poll from

CIBC found that 32 percent of Canadians between the ages of 45 and 64 had nothing saved for retirement.

The freedom to travel might be something many people look forward to in retirement, and it even motivates many to open retirement accounts. But saving for retirement should not be seen as a means to simply financing a lavish, post-professional lifestyle.

It’s essential that people also see saving for retirement as a means to account for unforeseen medical expenses, including personal and custodial care.

Long-term care insurance is designed to provide such support, making it something anyone with an eye on their future should consider.

What is long-term care insurance?

According to LongTermCare.gov, long-term care insurance policies reimburse policyholders a daily amount, up to a predetermined limit, for services to assist them with the activities of daily living.

Policyholders can typically choose from a host of care options and benefits that can dramatically improve their quality of life should they ever prove incapable of caring for themselves.

Seniors who live alone or those who live with an aging spouse who also has physical limitations can often use a helping hand to perform activities such as bathing, dressing and cooking, and long-term care insurance policies can be that helping hand.

The Administration on Aging notes that medical

underwriting is typically part of opening a long-term care insurance policy. As a result, adults who are in poor health or already receiving long-term care services may not qualify for long-term care insurance.

Other circumstances may limit the amount of coverage a person can buy.

Various factors may affect the cost of a long-term care insurance policy. Such factors include a person’s age when he or she opens the policy and the daily payout a potential policyholder wants. For example, the older a person is when opening a policy the more expensive that policy is likely to be.

Long-term care insurance should be a part of retirement planning. Learn more at www.longtermcare.gov.

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CANCER.

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To learn more, visit osfhealthcare.org/cancercare.