Spotlight August 2026
Spotlight
PUBLICATION INFORMATION
v.1 issue 4 | august 2026 CONTRIBUTORS PUBLISHER
GRANT GIBBONS
MARKET DIRECTOR
LEANNE DARR
ADVERTISING
JODY KAYSER HOLLY ROKES
GRAPHIC DESIGN
MICHELLE COLSHAN
Direct inquiries to: 713 Central Avenue, Fort Dodge, Iowa 50501 515-573-2141
Spotlight is published monthly by The Messenger with all rights reserved, Copyright, 2026
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Spotlight: wellness
August8,2026
Be more active by overcoming back pain Back pain is one of the most common conditions across the globe. The World Health Organization says low back pain is the single leading cause of disability around the world, affecting an estimated 619 million people in 2020. That number was projected to rise to 843 million by 2050 as a result of aging populations and sedentary lifestyles. The National Institutes of Health says that 80 percent of adults in the United States experience low back pain at some point in their lives. There are many reasons why back pain can occur. Muscle strain, arthritis, herniated discs, and other conditions can contribute to back pain. The National Institute of Neurological Disorders and Stroke advises visiting a doctor if back pain is persistent. Early diagnosis can prevent chronic issues and rule out more serious conditions. Get moving Although moving around may be the last thing on the minds of people experiencing back pain, remaining physically active is essential to good health. Plus, movement actually is the best medicine for back pain itself. A review published in JAMA Internal Medicine in 2016 found that exercise alone reduces the risk of back pain by 35 percent. Low-impact activities like walking, swimming and yoga help to strengthen muscles, improve flexibility and reduce pain in the process. This can be beneficial to seniors who find low-impact activities are best for their health.
The American College of Sports Medicine recommends two days of strength training per week with a focus on the core, back and hips. Individuals who don’t know how to start safely should consult with a physical therapist or certified personal trainer. Alternative treatments It may be easy to take a pill when pain begins, but people may want to explore alternative methods to alleviate pain. Changing ergonomics of work stations or how a person performs activities can help. The American Psychological Association reports techniques like mindfulness and cognitive behavioral therapy can reduce pain severity and improve quality of life. Massage therapy or even acupuncture are additional treatments to consider for back pain. Back pain is a common complaint as one ages. There are ways to overcome the pain and remain as active as possible.
Strengthen core People now sit for long periods of time, which can contribute to back problems. The Centers for Disease Control and Prevention says Americans sit for an average of 10 hours a day, often with poor posture and non-engaged core muscles. Getting up off of seats and strengthening core muscles can prevent back injury and pain. August8,2026
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Spotlight: wellness
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Tips to protect your hearing over the long haul
Hearing is easily taken for granted. Many people do not experience hearing loss as children or young adults, which perhaps creates a false sense of security that hearing will always be there. But studies have found that billions of people’s hearing is under threat, and that threat could present itself a lot earlier than they realize. According to the World Health Organization, 1.1 billion people under the age of 35 are at risk of noise-induced hearing loss (NIHL). And many are already confronting issues with their hearing, as the Centers for Disease Control and Prevention reports that one in five teens in the United States already has measurable hearing loss. The Hearing Health Foundation notes that once hearing is lost it cannot be recovered, which is why the organization is working diligently to change how people think about their hearing. Preventing hearing loss is part of the organization’s mission, and it offers the following recommendations to individuals seeking to protect their long-term hearing. • Move away from noise if possible. The term “noise” is unique because it can be hard to measure and is often seen as relative. Moving away from particularly noisy situations can prevent hearing loss, but how is one to know if a situation qualifies as noisy? The HHF notes there are apps, including the NIOSH SLM app, that measure noise levels and predict allowable exposure times. These features can indicate when a setting is too noisy and/or how long a person can be in a situation before his or her hearing may be adversely affected.
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• Lower the volume. It’s simple, but effective. Lowering the volume on a car radio, television or personal device can protect long-term hearing. It’s also beneficial to heed noise warnings on devices such as over-ear headphones. Such warnings may involve a beep and/or smartphone notification indicating that an attempt to raise the volume on headphones is exceeding the recommended maximum decibel levels. Some users may disregard those warnings, but those who want to protect their long-term hearing should make use of this often built-in feature and heed its warnings. • Utilize noise-canceling devices. Noise-canceling capabilities on over-ear headphones are perhaps more helpful than users realize. By blocking out all external sounds, noise-canceling headphones reduce the likelihood that users will increase the volume when listening to music, watching a show or movie or talking on a phone. Keeping volume low is a great way to protect long-term hearing.
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• Schedule routine hearing exams. Hearing exams should be part of everyone’s preventive health care routine. The HHF notes that regular hearing tests can help to uncover early hearing loss. When individuals learn they have hearing loss, they’re more inclined to take steps to prevent further deterioration. People of all ages are urged to take their hearing seriously and embrace measures to maintain hearing over the long haul.
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What dental hygiene does for overall health
Brushing and flossing your teeth may save you extra sessions in the dentist’s chair each year, but the benefits of dental hygiene do not end with pearly whites. In fact, there’s a direct correlation between oral hygiene and overall health. Oral health offers clues about overall health, advises the Mayo Clinic. When a dentist or hygienist checks a person’s mouth, he or she is getting a window into that person’s overall wellness — including if something is amiss. 6
Spotlight: wellness
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Dental hygiene matters because, without proper brushing and flossing, bacteria in the mouth can grow unchecked. Over time, that bacteria can infiltrate and break down the soft tissues in the gums and teeth, eventually leading to decay and gum disease. Greenwood Dental Care in Illinois states that the bacteria from the mouth could travel into the bloodstream and elsewhere, causing a host of issues. There’s a high correlation between an unhealthy mouth and systemic diseases. The United Kingdom-based dental group Fulham Road Dental indicates that gum disease is linked to heart problems, kidney diseases and certain types of cancer. Dentists who notice problems in their patients’ mouths may be able to predict potential illnesses elsewhere in the body, advising those patients to seek consultations with other healthcare providers. Here’s a deeper look at some of the correlations between oral health and overall health, courtesy of the Mayo Clinic. • Endocarditis: When bacteria or other germs from the mouth or another part of the body spread through the bloodstream, they can attach to certain areas of the heart. This causes an infection in the inner lining of the heart chambers or valves.
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Spotlight: wellness
• Pregnancy and birth complications: Periodontitis has been linked to low birth weight and premature birth. • Cardiovascular disease: While it’s not fully understood why, clogged arteries, stroke and heart disease may be linked to inflammation and infection caused by oral bacteria. • Pneumonia: Bacteria in the mouth may be pulled into the lungs, where it can lead to respiratory illness, such as pneumonia. It’s a two-way street with health and the mouth. Certain diseases can lead to issues in the mouth. HIV/ AIDS may cause mucosal lesions in the mouth; those with osteoporosis may have weakened periodontal bone and tooth loss; and research has shown that diabetes puts gum health at risk. Individuals should make oral health a priority, as it has a significant effect on their overall health and well-being.
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Age, gender and activity levels affect how much calories the U.S. Department of Health and Human Services advises aging individuals to consume each day. According to DHHS guidelines, sedentary men ages 61 and older should consume roughly 2,000 calories per day. Moderately active men between the ages of 61 and 65 are advised to consume 2,400 calories per day, while men at that activity level age 66 and older are urged to consume roughly 2,200 calories per day. DHHS recommendations indicate active men between the ages of 61 and 75 should consume 2,600 calories per day, while those 76 and up should reduce that consumption to 2,400 calories per day. Women’s recommended calorie intake is significantly lower, as DHHS guidelines advise sedentary women age 61 and older to consume 1,600 calories per day. Women 61 and older who engage in moderate physical activity each day are urged to consume 1,800 calories per day, a recommendation that increases to 2,000 calories per day for those in the same age group who live a physically active lifestyle. It’s important to note that these recommendations are just guidelines, and seniors should consult a physician familiar with their medical history for more personal recommendations regarding calorie consumption.
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Spotlight: wellness
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How routine physical activity affects mental health The physical changes people experience after committing to routine physical activity are visible to the naked eye. After making such a commitment, particularly if one is accustomed to a sedentary lifestyle, people may shed a noticeable amount of weight, move more quickly and even appear younger, a change that is perhaps related to the positive effects exercise has on sleep. Less noticeable but no less advantageous are the mental health benefits associated with routine exercise. According to the Mental Health Foundation, physical activity releases chemicals in the brain that positively affect mood, thus making exercise a tool anyone can utilize to improve their mental health. As individuals ponder the benefits of physical activity, they can keep the following ways exercise affects mental health in mind. • Exercise and stress reduction: A 2022 Gallup poll found that 40 percent of adults worldwide experienced a lot of stress. The poll asked adults in 142 countries and areas, which underscores the significance of stress as a legitimate global health concern. The MHF notes that the most common physical signs of stress include
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difficulty sleeping, sweating and loss of appetite, symptoms that are triggered by a flood of the stress hormones adrenaline and noradrenaline released in the body. Those hormones increase blood pressure and heart rate. Exercise can help to alleviate stress, and the MHF notes that adults who are highly active have been found to have lower rates of stress than those who live more sedentary lifestyles. • Exercise and self-esteem: A 2022 study published in The Journal of Sports Medicine and Physical Fitness compared 352 participants between the ages of 20 and 40 who regularly exercised at least two days per week for the previous six months with 350 similarly aged sedentary individuals. The study assessed various characteristics of each group and researchers ultimately concluded that those who exercised had higher levels of self-esteem than those who did not. As a result, the authors behind the study recommended exercise as a preferred method to increase self-esteem. • Exercise and depression: A systematic review and network meta-analysis of randomized control trials found that exercise is an effective treatment for depression. That review and analysis, published in the peer-reviewed medical journal The BMJ in 2024, reviewed 218 unique studies involving more than 14,000 participants. Walking, jogging, yoga, and strength training were found to be especially effective at treating depression, which the World Health Organization estimates affects about 280 million people worldwide. The physical benefits of routine physical activity may be most noticeable. However, regular exercise also has a profound effect on individuals’ mental health.
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Common issues that affect kids’ dental health Children develop at a rapid pace. Kids’ bodies grow from the moment of birth until early adulthood. Children get taller, more dexterous and expand their knowledge by leaps and bounds as they grow up. Kids’ teeth also are developing over that time. Children’s teeth are at heightened risk for oral health issues during this delicate time of growth. If left untreated, dental issues can cause poor oral health. WebMD emphasizes that it is essential to keep baby teeth healthy for a child’s overall health and well-being, even though baby teeth are eventually replaced with permanent teeth. Many of the same conditions that affect adults also can contribute to issues with children’s oral health. Here is a look at some common concerns. Caries (cavities) Dental caries, also known as tooth decay or cavities, are caused when bacteria in the mouth metabolize sugar and produce acids that break down the teeth. Foods that stick to the teeth for a long time, such as candy, ice cream and milk, are more likely to cause decay. The Centers for Disease Control and Prevention states that 20 percent of children between the ages of five and 11 have at least one decaying tooth. It is important for children to clean their teeth well, something adults will likely need to assist with to ensure tooth decay doesn’t occur. 10
Spotlight: wellness
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Bruxism Many children grind their teeth at night, which is called bruxism. This habit can damage the teeth and cause misaligned teeth, which affects the bite. Nightguards may be needed to prevent the issue. Addressing any stress that may be causing the grinding also may be necessary. Thumb sucking Sucking on fingers, pacifiers or toys gives young children emotional security and comfort. However, thumb sucking continues beyond age five can affect permanent teeth when they start to erupt. This may force them out of alignment. Breaking the thumb-sucking habit can take time, and a child can wear dental appliances to prevent sucking. Over-retained primary teeth According to Hines Little Smiles Pediatric Dentistry, over-retained primary teeth refers to baby teeth that do not naturally fall out to make room for permanent teeth. This can lead to complications in the alignment of new teeth. In some instances, over-retained teeth may need to be extracted to make room for adult teeth. Bite and alignment issues As permanent teeth come in, it may become evident that an orthodontist will be needed. Many pediatric dentists will refer children to orthodontists the moment they realize that orthodontic intervention is likely needed. Braces, palate expanders and other treatments might be prescribed so that older children can enjoy healthy, straight smiles. Parents can work together with dentists to ensure good pediatric oral health.
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Drinking water is essential for good health, especially when warm temperatures increase the risk for dehydration. Many people are familiar with the general guideline that recommends drinking eight to 10 full glasses of water and other beverages a day. But what about hydration and companion animals? Ensuring a dog, cat or other pet is getting enough water is complicated. After all, one cannot force a pet to drink. However, Figo Pet Insurance says, on average, a healthy adult dog needs between one-half and one ounce of fresh water per one pound of body weight, daily. Therefore, a 50-pound dog will require anywhere from 25 to 50 ounces of water a day, or roughly three to eight cups of water. Cats often require less water, but still should have constant access to fresh water. Temperature will impact how much pets need to drink. In hot weather or after exertion, pets will need more water to regulate body temperature. PetMD also says that pets that eat dry food (kibble) may generally drink more water than those who eat wet food, as the latter receive more moisture from their diet than the former. Pet owners should discuss concerns about water intake with veterinarians if something seems amiss. Gently pinching the skin near the pet’s shoulder blades can offer a quick assessment of proper hydration. The skin should return to normal immediately. If it doesn’t, the pet may be dehydrated. Also, pets who are drinking excessive amounts of water may have an underlying health issue, which also should be promptly addressed by a vet. 12
Spotlight: wellness
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Shine a light on vitamin D
Many vitamins are important for personal health, but come the wintertime, vitamin D may dominate the headlines. That’s because hours of sunlight dwindle in the winter, which can lower levels of vitamin D in the body. Vitamin D sometimes is referred to as the “sunshine vitamin” because of its ties to the sun. The Cleveland Clinic says sun exposure on the skin is one way for people to get vitamin D. However, people with darker skin or those in certain geographical locations that do not get enough sunlight may not get sufficient vitamin D. Supplementation with foods that contain vitamin D or through pills may be necessary. Vitamin D helps maintain a balance of calcium in the body and facilitates the building and maintaining of strong bones. The Mayo Clinic says low vitamin D levels have been tied to cancer, cognitive decline, multiple sclerosis, rickets, and psoriasis. But how much vitamin D does a person need? The recommended daily amount of vitamin D is 400 international units for children up to age 12 months, 600 IU for those ages one to 70 years old, and 800 IU for people over 70 years of age. However, some doctors recommend people take higher amounts. The Endocrine Society, for example, suggests higher daily doses of 1,500 to 2,000 IU may be needed for some adults.
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Although vitamin D deficiency may compromise health, it’s important to note that going too far in the other direction also is unhealthy. Harvard Health advises against taking more than 4,000 IU per day, which is considered the safe upper limit. High doses of vitamin D can cause too much calcium to form in the blood, a condition called hypercalcemia. This raises the risk of fatal heart conditions. Increasing vitamin D intake also increases the risk for kidney stones, so the pros and cons must be weighed. Symptoms of too much vitamin D can include vomiting, nausea, stomach pain, fatigue, dizziness, confusion, increased thirst, and frequent urination. Getting vitamin D naturally through sunlight and food sources is preferable to supplements. Fatty fish, mushrooms, liver, shrimp, and oysters are some foods that are excellent sources of vitamin D. UCLA Health says eight to 10 minutes of sun exposure at noon produces the recommended amount of vitamin D. However, in the winter when only 10 percent of the body is exposed, nearly two hours of sun exposure at noon is needed to produce a sufficient amount of vitamin D. Geographic regions may produce different rates of exposure needed to ensure sufficient vitamin D production. Vitamin D is necessary for health, but many people are not getting enough. Increasing exposure to the sun, eating the right foods and supplementation when needed can improve vitamin D levels.
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Activities to strengthen the heart The heart is a vital component of the human body. Without a functional heart, life is simply not possible. As with other muscles in the body, it is important to give the heart a workout to improve its strength and vitality. Intermountain Health says an individual who dos not exercise is more than twice as likely to get heart disease as someone who does. UCI Health says heart disease is the No. 1 cause of death worldwide. Exercise is an ideal way to strengthen the heart and reduce your risk for heart disease and other conditions. Certain activities are prime for boosting heart health. • Aerobic exercise: Aerobic exercise raises heart rate and gets the blood pumping throughout the body. Aerobic activity improves circulation, and over time it ensures the heart does not have to work as hard to pump blood, thus potentially lowering blood pressure. Also, aerobic exercise can reduce the risk for type 2 diabetes and can help those with diabetes to control blood glucose more readily. Aerobic exercises include brisk walking, running, swimming, cycling, playing tennis, and other activities that get the heart pumping. Aim for 30 minutes each day, for at least five days a week. • Resistance/weight training: Building muscle can help the body burn fat and boost metabolism. This type of training can use weights or the body’s own resistance. Improving muscle mass while reducing body fat and excess weight are heart-healthy steps to take. Strength training can be incorporated into a routine two to three days a week. 14
Spotlight: wellness
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• Balance and flexibility exercises: A person may wonder what flexibility and balance has to do with heart health. While there isn’t a direct correlation to how the heart works, these types of activities will help reduce the risk of falls or injuries to muscles and joints while working out. Inactivity is dangerous for the heart, so ensuring that physical activity can continue is important. Flexibility and balance exercises keep the body limber, and can be incorporated into daily workouts. Stretching, tai chi, yoga, and pilates can be included two or three times a week. • Healthy eating: The foods people eat can affect heart health. Opt for lean protein sources and foods that include healthy fats. Salmon, avocados and olives are some options. Balance these foods with whole grains that are full of fiber, which can help a person feel fuller longer. Fiber also is essential for preventing atherosclerosis, a condition that causes hardening of the arteries. • Meditation: Slowing down, performing deep-breathing exercises and meditation can reduce stress. That, in turn, can help prevent damage to the heart. Strengthening the heart and maintaining its health involves various activities that can be incorporated into daily routines.
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