LIFESTYLE TIPS FOR REAL LIVES
H A N C O C K H E A LT H I S S U E 0 7 | SP R IN G 2 0 2 0
Including SCREEN-FREE EVENINGS TAKE CONTROL OF YOUR SCREENS AND YOUR LIFE | 5
K E E P F I G H T I N G, H A N C O C K C O U N T Y WHY OUR DOCTOR WANTS YOU TO STAY HOME | 9
INFECTION FIGHTERS UNITE STAY WELL AND PROTECT OTHERS | 15
P L U S: SPICY SWEET POTATO RECIPES, WORKING OUT WITH KIDS, AND MORE
See page 14
P. 4
CONTENTS
GET FIT WITH THE FAM
A Few Ideas to START With A WORD FROM STEVE
Hear from our CEO. P. 5
SCREEN-FREE EVENINGS
Show the screen who's boss. P. 9
FIGHT COVID-19
W H AT ' S C O O K I N G | P. 7
You had us at sweet potato.
Our doctor explains how to help.
P. 1 1
TINY BUT MIGHTY
Know more about ovaries. P. 1 4
K I D A N D P L AY
Work out with your kids. P. 1 5
INFECTION FIGHTERS UNITE
S W E E T D R E A M S | P. 1 3
Get better sleep with these tips.
Protect yourself and others. P. 1 7
W H AT D O YO U K N O W ?
Puzzle out new ideas.
S TAY S T R O N G | P. 1 5
Keep your immune system fit.
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ISSUE #7 ISSUE #7
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WELCOME
A WORD FROM STEVE Welcome to our newly imagined Health Possible magazine. Can I take your coat? Would you like a quick look around? I kid, of course. A health magazine is not a home. But if it were, I’d have to say: I wouldn’t mind living in this one.
INFORMATION. INSPIRATION. FUN.
It’s bright, colorful, fun, and full of wonderful and wholesome things to enjoy. Just as we hope—and wish—for your lives to be. No one could have known this relaunch would coincide with the fight to flatten the curve of the COVID-19 coronavirus. But in this time of great concern for your health and well-being, we’re glad to be able to provide you useful information we think might help you stay healthy, stay sane, and—maybe most importantly— stay home.
Explore the all-new HealthPossible.org
Fighting the spread is easy: Wash your hands, cough into a tissue or a sleeve, disinfect frequently touched surfaces, and—I’ll say it again—stay home as much as you’re able. When you have to go out, keep at least six feet between yourself and others. And visit HancockRegionalHospital.org/coronavirus for all the latest information. S T E V E L O N G, P R E S I D E N T A N D C E O, H A N C O C K H E A LT H
The battle against the spread of the coronavirus is a marathon, not a sprint. We can’t say exactly how long we’ll all need to keep up these measures, but we do know that if we keep them up, we can save thousands of lives and avoid much preventable heartache. In addition to vital information, these pages offer many ways to enjoy great health and a great life. We hope you’ll sample them all. And you’ll find that HealthPossible.org, our newly designed website, offers hundreds more. We can do this, Hancock County. We’re all in this together.
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T E C H H E A LT H
G I V E YO U R P H O N E A B E D T I M E
TOO MUCH SCREEN TIME CAN INTERFERE WITH S L E E P, S H O R T E N Y O U R AT T E N T I O N S PA N , A N D L E A D T O O T H E R H E A LT H PROBLEMS. FIGHT BACK BY TA K I N G A B R E A K .
Set a time every night to put your phone “to bed,” and don’t get it out again until morning. Tuck it in a drawer to keep it out of sight and out of mind. If you need it as a morning alarm, set it before putting it away. Even better, get yourself a good old-fashioned alarm clock and ban the phone from your bedroom altogether.
T U R N O F F YO U R N O T I F I CAT I O N S The phone buzzes and you react. Stop that cycle altogether by turning off those notifications you can manage without. If you like to have notifications during the day (or need to have them), try placing your phone in “Do Not Disturb” mode for an alert-free evening.
MAKE A TO-DO LIST
As we strive to stay at home in this time of coronavirus, it’s natural to spend some of that time checking in on the world with our phones, tablets, computers, and televisions. But too much screen time can be a drain on a person’s mental batteries. Here are some easy ways to unplug.
Create a list of items you haven’t had time for, like fixing a loose cabinet door, prepping meals for the week, or working out. Now you’re free to be more productive. Staying active helps you feel good and stay healthy, and checking off items gives you a sense of accomplishment.
TAKE BREAKS FROM SOCIAL MEDIA Social media is one of our main social outlets as we try to stay at home and fight the spread of coronavirus. But it’s a good idea to limit the time you spend scrolling—because the app won’t. Maybe set a timer if you find time getting away from you.
S TA R T A N E W H O B BY Try something new. Read a book, listen to music, do a puzzle, or start a craft. Any of these activities will give your brain a workout. Or take time to relax and just be. There’s a lot to experience in the present moment; but not if your mind (and your eyes) are somewhere else.
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Sweet Potato Curry Dip
#HealthPossible
RECIPES
SWEET & SPICY & SIMPLY DELICIOUS
INGREDIENTS
INSTRUCTIONS
• 3 to 4 sweet potatoes (to yield 2 cups cooked) • 1/2 cup plain Greek yogurt • 1 teaspoon curry powder • Salt and pepper to taste
Peel and cube sweet potatoes. Bring a large pot of water to boil. Add cubed sweet potatoes and cook 20 to 30 minutes until tender. Drain.
OPTIONAL • Scallions, chopped
Place cooked sweet potatoes in a food processor or blender. Add yogurt and curry powder. Mix until texture is smooth and silky. Salt and pepper to taste. Garnish with chopped scallions.
All the � �avor, all the color, and beta carotene and fiber for days (assuming there are leftovers). These sweet and savory sweet potato dishes have it all and then some. Try these two different, delectable ways to keep this super-healthy staple on your table all year round.
Sweet Potato Three-Bean Chili
INSTRUCTIONS
INGREDIENTS
• 3 small sweet potatoes, peeled and diced • 1–8 oz pack baby portobello mushrooms (or mushroom of your choice) • 1 large onion, diced • 4 cloves garlic, minced • 1/2 cup frozen corn kernels • 1–15 oz can chickpeas (rinsed and drained) • 1–15 oz can kidney beans (rinsed and drained)
• 1–15 oz can black beans (rinsed and drained) • 1–15 oz can diced tomatoes • 2 tbsp extra virgin olive oil • 1 tbsp chili powder • 1 tsp ground cumin • 1/4 tsp ground coriander • 1/4 tsp hot red pepper � �akes (or to taste) • 1/2 tsp salt
OPTIONAL
Heat the olive oil in a large soup pot or deep skillet. Add diced onions and cook over medium heat for three to four minutes. Add garlic, mushrooms, chili powder, cumin, coriander, and red pepper � �akes (to taste) and continue cooking for an additional three to four minutes. Add chickpeas, black and kidney beans, tomatoes, and salt. Bring to a boil. Reduce heat, cover, and simmer for 20 minutes. Add the sweet potatoes and corn. Cook, covered, until the sweet potatoes are tender, 10 to 15 minutes. Top with sliced avocado and cilantro before serving.
• 1–2 avocados, sliced • 1 large bunch fresh cilantro, chopped
FIND MORE IDEAS FOR
Sweet Potato Three-Bean Chili
H E A LT H Y F O O D A N D B E T T E R L I V I N G AT H E A LT H P O S S I B L E . O R G
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OUR PERSPECTIVE
ANXIETY
Dr. Matthew Surburg knows you’re probably feeling pretty restless right about now, but at this critical time, we all need to renew our focus on social distancing. No matter who you are, and whether you’re feeling healthy or not.
Feeling healthy isn’t much protection. A person can be infected and have only mild symptoms, but still be contagious. The time from exposure to onset of symptoms varies, but it seems to be in the neighborhood of five to seven days and can be as long as two weeks. In other words, it’s disturbingly easy for someone to spread the virus without even knowing they have it. You may be fine, but the next person may wind up in the hospital with respiratory distress.
Even if you don’t deal with anxiety on a regular basis, you may experience as a result of the uncertainty and change of routine brought on by the coronavirus or efforts to slow its spread. These feelings are normal and can sometimes be managed with a few easy techniques.
FOCUS ON YOUR BREATHING What can you do? First and foremost: Avoid spreading the illness. Since we can’t know who has the virus and who doesn’t, everyone has to act like they could potentially be a carrier. Wash your hands frequently, especially after you cough, sneeze, or touch your face. Clean and disinfect surfaces— including doorknobs—in your home. Above all, avoid going out in public if at all possible, and when you must go out, maintain physical distance from others.
Fast shallow breathing is part of your body’s fight-or-� �ight response to stress. Breathing adequately will calm you down and clear your head. Breathe in and out fully and evenly.
TAKE A MOMENT TO ACKNOWLEDGE WHAT IS HAPPENING Rather than let your thoughts spiral out of control, admit to yourself what you’re actually experiencing. Talk to yourself, either in your head or out loud, saying something like: I am in this place, having these thoughts, and it’s making me anxious, but it’s going to pass.
FOCUS ON WHAT YOU CAN DO IN THIS MOMENT You can’t hope to solve every problem that may be bothering you at any moment. Focus on a small thing that you can do right now that might make you feel better. Allow yourself to feel good about handling it.
Dr. Matthew Surburg is a family medicine doctor at Hancock Family Medicine in Greenfield.
STAND (OR SIT) UP STRAIGHT
Contact him at 317-462-2335. Cases of COVID-19 continue to increase exponentially worldwide, in the United States, and here in Indiana. Unfortunately, we are still learning about how it spreads, and what we are learning isn’t encouraging. Treatment options are experimental at best, and even after they are developed and proven successful, they won’t be widely available for some time.
The first phase of this battle is still underway, but now is the time to form habits which will help protect ourselves and others around us. Forming habits is hard work. It requires deliberate, conscious effort. It’s not fun or easy. It’s going to take a while, but it’s got to be done. Because now, we’re all the front line.
—Dr. Matthew Surburg, MD
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When we’re stressed, we hunch over to protect our heart and lungs. Standing up straight and opening your chest will help you and your body feel more in control.
FIND A WAY TO SMILE OR LAUGH These natural joys are great medicine for an anxious mind. Remember a happy time, read a funny story, or talk to a friend who makes you feel good. You might make them feel better, too!
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DEPRESSION +
WE’RE ALL ON THE FRONTLINE FIGHTING COVID-19
HOW TO WORK THROUGH ANXIOUS THOUGHTS & FEELINGS
OVARIES ARE SMALL BUT QUITE POWERFUL—IN MORE WAYS THAN YOU MAY pair of glands about the size of a walnut combined, ovaries are the gatekeepers of women’s eggs, serve as producers of estrogen, and play an important part in the reproductive system. Why are these tiny glands such a big deal? We’re glad you asked.
THEY’RE SHAPE SHIFTERS Ovaries change sizes throughout different times in a woman’s life. They begin at around three to five centimeters in length, grow when they produce eggs, and (true story) shrivel up completely during menopause.
REALIZE. WHICH EXPLAINS WHY PROTECTING THEM IS SO IMPORTANT.
THEY’RE INTUITIVE OVA R I E S C O M E P R E PA R E D
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A woman is born with around a million eggs, plenty for a lifetime! By her childbearing years, the number has dropped to 200,000–400,000. Ovaries eventually stop releasing eggs, which is known as menopause.
Periods sometimes just stop coming, often during times of heavy stress—your body’s way of preventing pregnancy during tough times. Major life changes or upheaval can halt egg production and prevent your body from taking on more than it can handle.
T H E Y ' R E B O DY B U I L D E R S
OVA R I E S C A N B E AT R I S K
Ovaries are the producers of female sex hormones, including estrogen. But did you know there are several types of estrogen? These different hormones (estrone, estradiol, and estriol) are used by the body to help develop female characteristics like breasts and larger hips. Beyond estrogen, ovaries also produce relaxin, which helps loosen pelvic ligaments to make childbirth possible.
Ovarian cancer is relatively uncommon, but too often fatal when it occurs. Abdominal swelling, feeling full quickly while eating, weight loss, pelvic discomfort, changes in bowel movement, and frequent need to urinate are possible signs to discuss with your doctor. And be sure your doctor knows your family history of ovarian and other cancers.
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S NG S TAY E C T II O NW T IETLL L E
When family life gets busy, it’s tempting to start skipping your regular workout. But that workout is critical for destressing and recharging your batteries. And your kids need to get moving, too. These workout ideas are the perfect way to help your kids make healthy habits and help you get your fitness kicks.
RACE TO THE CORNER If your kids like to run, odds are they love to race. A family walk is already a fun, easy exercise to fit into your day. You can take it up a notch by adding the occasional sprint to the next visible landmark. If your kids aren’t already beating you in a footrace, handicap yourself by giving them a head start.
ENJOY A WORKOUT VIDEO, KID-STYLE If you like to work out to video encouragement but your kids aren’t cooperating, consider something much more kid-friendly. Shows like Bo on the Go, subscription services like Adventure to Fitness, and YouTube channels like GoNoodle offer surprisingly good workouts with lots of kid appeal. Don’t be surprised if you find it hard to keep up!
TRY SOME FAMILY YOGA
Getting enough sleep
AVOID EVENING ELECTRONICS
GET NATURAL LIGHT
is especially important
And if possible, keep your phone or other devices out of the room you’re sleeping in. Get the news you need in the morning, when you have time to process. Before bedtime, read a good book.
Your exposure to daylight is what sets your circadian rhythm: the internal clock in your brain that tells you when to get sleepy and when to wake up. Get some fresh air while you’re at it!
KEEP COOL
AVOID CAFFEINE, ALCOHOL, AND CIGARETTES
now, when we’re more concerned than ever about compromised immune systems and underlying health conditions. Fortunately, there are some simple steps you can take to fight insomnia and make getting to sleep and staying asleep easier.
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For most people, cooler (but not cold) seems to be better for sleep. Sleep in loose-fitting clothes, avoid using blankets that are too warm, and turn down the thermostat at night if you need to.
Especially before bed. A regular cup of coffee in the morning can also help to establish your circadian rhythm, but you should avoid caffeine after 2 p.m.
EXERCISE Getting regular exercise and expending energy during the day, even jogging or walking up and down your street for a half hour, will help you get to sleep and stay asleep at night.
USE SOOTHING SOUNDS A sound generator or white noise machine (or even a fan) can help to even out the sounds in your environment and calm your nerves.
If you’re used to doing yoga alone, know that doing yoga with your kids might not provide exactly the experience you’re used to. But it may have benefits you haven’t considered. Choose an easy routine, and don’t worry if their form isn’t perfect (or even close). Simply by focusing on their bodies and breathing, kids get a lot of benefit. Which is good for you, too.
And remember: There’s no time like the present. The healthy habits you build now will stick with your kids as they grow into healthy lives and families of their own.
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FITNESS
WORKOUTS TO DO WITH YOUR KIDS
I N S P I R AT I O N
FUN FAMILY
SECTION TITLE
TO GET BETTER SLEEP, MAKE A FEW NEW HABITS
WHETHER THE CONCERN OF THE MOMENT IS COLD, FLU, OR A NEW AND WORRYING VIRUS, EN N TTIIOT N SPE R CET V IO LE
WE CAN ALL TAKE SIMPLE STEPS TO AVOID THE SPREAD OF INFECTION AND REDUCE
LATHER AND SCRUB
THE RISK OF GETTING SICK
YOUR HANDS FOR 20
OURSELVES.
SECONDS OR MORE BEFORE RINSING.
Simple steps to
PROTECT HEALTH AND FIGHT INFECTION
We’re all washing hands and practicing social distancing to flatten the coronavirus curve. But even in a more normal year, illnesses like flu and pneumonia can be life threatening to those with underlying health conditions or weakened immune systems. Take action to prevent illness by following these tips.
COVER COUGHS AND SNEEZES
GET VACCINATED
Is your go-to a tissue or the vampire sneeze? A tissue is best. Keep them accessible and throw them away immediately, then wash your hands. Sneezing into your elbow (vampire style) rather than your hand is the best backup plan. Covering up can prevent the spread of germs and help others stay healthy.
Though there’s no vaccine yet for the new coronavirus, one of the easiest ways to protect yourself against other diseases is to get vaccinated. Vaccinations help the person receiving them and keep others healthy who may not be eligible for vaccinations themselves.
DON’T IGNORE THOSE PAPER CUTS For small cuts and scrapes, proper bandaging and cleaning keeps infection away. As soon as you are cut, the wound is vulnerable to germs and diseases. For a tiny cut, a good wash and a Band-Aid will probably do the trick. For slightly larger injuries, use those handwashing skills you just learned, cover with gauze to halt the bleeding, and rinse with water. For serious injuries, consider the Immediate Care or taking a trip to the ER. But it’s not a bad idea to call ahead if you’re unsure.
PRACTICE PROPER HANDWASHING You’re in a rush…there are no paper towels… we get it. But as you touch objects and surfaces during the day, those germs really move around. The most important times to wash your hands are before preparing food, after using the bathroom, and after sneezing or coughing. And anytime you know you’ve touched something that could harbor infection. After applying water and soap, lather your hands thoroughly for 20 seconds (the length of two rounds of “Happy Birthday!”.
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Contrary to popular belief, vaccinations don’t give you the disease they are meant to prevent. Vaccinations contain a weakened version of the germs in question, promoting the formation of antibodies that fight future infection. We tend to think of children and seniors as those most in need of vaccinations, but those in the middle need attention, too. Follow these tips and you’ll not only keep yourself and your family healthy, but also protect your whole community. Even small adjustments to your daily routine can make a big impact.
PRACTICE FOOD SAFETY Any parent knows that keeping the kitchen clean is half the battle. Since the kitchen is where we consume most of our food, it is especially important to practice cleanliness there. Washing hands and sanitizing work surfaces eliminates germs and promotes a healthier lifestyle. When cooking, use separate cutting boards for raw meats and vegetables or cooked foods. It can be a hassle, but separating these ingredients minimizes cross-contamination.
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RA N NG A SB EC T IIO T IMTEL E
EVERYDAY FUN, EVERYDAY HEALTH Do one thing each day that’s fun and good for your health. It’s a great way to start living a healthy lifestyle. Explore the info in this issue to puzzle out the answers.
1
Boost your
IMMUNE SYSTEM With a virus like COVID-19, your best protection is staying at home, washing hands, and practicing social distancing. But keeping your immune system in tiptop shape is a good idea, too.
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GET PLENTY OF SLEEP
EXERCISE AT LEAST 30 MINUTES A DAY
7
Our in-person support groups and classes are on hiatus due to the coronavirus but will return just as soon as it’s considered safe for all.
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DRINK PLENTY OF WATER
EAT FRUITS & VEGGIES
(and very little alcohol)
ACROSS
DOWN
3.
1.
ORANGE YOU GLAD SWEET
2.
THIS HANDY HABIT GREATLY
IT'S NOT A HUGE STRETCH TO TRY THIS WORKOUT WITH YOUR KIDS.
4.
THESE ORGANS HAVE EGGS, AND THEY
8.
REDUCES THE SPREAD OF
MAKE ROOM FOR THIS MUSHROOM, BABY. IN OUR CHILI RECIPE, THAT IS.
ILLNESS. 5.
DON'T SLEEP ON FIGHTING THIS
6.
DRINK MORE OF THIS, AND YOU'LL
MUTE THESE ATTENTION SEEKERS FOR MORE PEACE OF MIND IN THE EVENING.
Solution to last issue’s puzzle:
In the meantime, you can still join our Hancock Wellness Center team on our Facebook pages for online video workouts and classes (both live and replays).
POTATOES ARE RICH IN THIS?
KNOW HOW TO USE THEM. 7.
A NOTE ON SUPPORT GROUPS & CLASSES
HEALTH PROBLEM.
DON’T SMOKE (and try to quit if you do)
PRACTICE MINDFULNESS TO REDUCE STRESS
�uestions? Call us at 317-468-4383.
CLEARLY STRENGTHEN YOUR IMMUNE SYSTEM.
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O M Z IP CO
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M AIL E D
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DE
801 N STATE ST GREENFIELD, IN 46140
NONPROFIT ORG. U.S. POSTAGE
PAID
INDIANAPOLIS, IN PERMIT NO. 1627
DON’T BREAK YOUR BAD HABIT. CORONAVIRUS QUESTIONS? WE HAVE ANSWERS.
Just replace it with a better one. INSIDE: Call our 24/7 Coronavirus Hotline at 317-325-COVD Learn why taking up exercise—or anything (2683), email nurse@hancockregional.org, or visit healthy—is easier when you reward yourself, HancockRegional.org/coronavirus. And follow make goals, and focus on forming the Hancockrealistic Health on Facebook, Twitter, and Instagram. habit, not the results.