Winter 2019
A publication of
PREVENTION | VACCINATIONS
Benefits of the annual flu vaccine are many Health experts recommend getting one for protection METRO NEWS SERVICE A healthy lifestyle includes many different components. Diet and exercise are arguably the two most significant elements of a healthy lifestyle, but being healthy and avoiding illness involves more than just eating right and getting off the couch. Preventive care can be critical to longterm health. A healthy diet and routine exercise can help lower risk for various ailments, including heart disease and diabetes. But what about preventing more routine conditions, including the flu? The Centers for Disease Control and Prevention notes that the flu vaccine prevents millions of illnesses and flu-related doctor visits every year. Despite the effectiveness of the flu vaccine, some people still don’t get one each year. But a look at some of the many benefits of being vaccinated against the flu might compel such men and women to change their minds and get their flu shots this year. • The flu shot keeps you from getting the flu. While it’s common sense to note that the flu keeps people from getting the flu, just how effective the flu vaccination can be might open the eyes of even the most ardent flu shot proponents. According to the CDC, in seasons when the flu vaccine viruses matched circulating strains, the vaccine has been shown to reduce the risk of having to go to the doctor by as much as 60 percent. • The flu shot can save you money and vacation time. The CDC estimated that 48.8 million people got sick with the flu during the 2017-18 flu season. In addition, the CDC estimates that the flu caused workers to miss approximately 17 million workdays and led to more
Metro News Service
The flu is a formidable foe. But an annual flu shot can bolster everyone’s chances of beating or even avoiding the flu. than 950,000 hospitalizations. The cost of a hospital stay is often considerable, and workers who value their vacation and personal time will almost certainly lament having to use some of that time at home nursing the flu. By getting the flu shot, anyone can greatly reduce their risk of spending their time and hard-earned money recovering from the flu. • The flu shot can help prevent serious medical events. A 2013 meta-analysis of various studies that was published in
the Journal of the American Medical Association found that the influenza vaccine was associated with a lower risk of major adverse cardiovascular events among people with heart disease. In addition, the CDC notes that previous studies have found that the flu vaccination has been associated with reduced hospitalizations among people with diabetes and chronic lung disease. • The flu shot can protect children. Humans’ immune systems mature as
they grow, and the flu vaccine can be an invaluable ally to children as their immune systems are still evolving. A 2014 study published in The Journal of Infectious Diseases found that children who were fully vaccinated were between 74 and 82 percent less likely to be admitted to pediatric intensive care units than unvaccinated children. The flu is a formidable foe. But an annual flu shot can bolster everyone’s chances of beating or even avoiding the flu.
Bureau County Republican / bcrnews.com • Saturday, December 14, 2019
| HEALTH MATTERS
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FOOD AND HEALTH
Three simple ways to eat healthier every day into a diet. For example, add a serving of antioxidant-rich blueberries to your cereal bowl each morning. At dinner time, allow vegetables to take up the most real estate on your plate. The Centers for Disease Control and Prevention note that diets rich in fruits and veggies can help people control their weight and may even reduce their risk for certain diseases, including cancer.
METRO NEWS SERVICE Diets can be difficult to navigate. Since no two people are the same, a healthy diet that satisfies one person won’t necessarily satisfy another. Vegetarians might be perfectly happy without chicken or steak, while some people might shudder at the notion of never indulging in the occasional filet mignon. While the most effective diets tend to be those that emphasize nutrition while still allowing individuals to indulge in some of their favorite dishes in moderation, the following are three ways that everyone, regardless of their personal preference, can eat healthy every day.
3. Kick added sugars to the curb.
1. Eat lots of whole-grain carbohydrates.
Fad diets tend to paint carbs as the enemy, but various studies have shown just how integral carbohydrates, particularly whole-grain varieties, are to a healthy diet. One such study published in 2018 in the medical journal The Lancet Public Health found that diets that got between 50 and 55 percent of their calories from plant-based carbohydrates like whole grains were associated with a lower risk of mortality than low-carb diets that favored animal-derived protein sources. When buying carbs at the grocery store, shoppers can opt for whole-grain varieties, including whole-grain pastas, brown rice and cereals. That won’t require sacrificing flavor and makes for a
Metro News Service
Eating healthy does not require people to abandon their favorite foods. A few simple adjustments can be all it takes to improve the nutritional value of your diet. simple way to eat healthier every day.
2. Make a concerted effort to eat more fruits and vegetables.
The United Kingdom-based National Health Service, which is the largest single-payer health care system in the world, recommends eating at least five portions of fruits and vegetables every day. That may sound like a lot, but it’s pretty easy to incorporate all those healthy fruits and veggies
Avoiding added sugars is another way anyone, regardless of their food preferences, can eat healthier every day. Healthy foods such as fruit contain natural sugars, and these don’t pose a threat to overall health. However, added sugars, which the Harvard Medical School notes are found in many foods and can include honey, molasses and corn syrup, can increase a person’s risk for various conditions and diseases, including obesity, heart disease and diabetes. Fruit contains fiber that slows the absorption of natural sugars, but the body digests added sugars much more quickly, leading to an uptick in blood sugar levels that can ultimately contribute to diabetes. Added sugars can be found in a host of foods and beverages, including some that aren’t generally considered unhealthy, like bread, certain breakfast cereals and pasta sauces. When shopping, consumers should read nutrition labels and avoid products with excessive amounts of sugar.
FOOD AND HEALTH
Here’s what everyone should know about food portions METRO NEWS SERVICE Portion control is a big part of a healthy diet. In fact, the National Institute of Diabetes and Digestive and Kidney Diseases notes that, when it comes to maintaining a healthy weight, how much food a person eats is just as important as what he or she eats. No two people are the same, so a portion that’s satisfying and healthy for one person won’t necessarily be the same for another person. Answering some common questions about food portions can help people understand this vital component of a healthy lifestyle.
Answering some common questions about food portions can help people understand this vital component of a healthy lifestyle.
Metro News Service
What is the difference between portions and servings?
The NIDDK notes that a portion is how much food a person chooses to eat at one time, while a serving size is the amount of food listed on the Nutrition Facts label. The portions a person eats may or may not match a serving size. That’s because a healthy portion size is typically based on various factors, such as age, weight and
gender, unique to individuals.
Should calories come into play when determining healthy portion sizes?
Calories definitely merit consideration when determining healthy portion sizes. However, the amount
of calories a person needs is based on a number of factors, including how physically active that person is. The NIDDK notes that a 150-pound woman who exercises vigorously throughout the week will need more calories than a woman about the same size who is not as physically
active. When trying to determine their calorie needs, men and women should consult with their physicians, who will consider their lifestyle, age, medical history, and other factors before advising patients about how much they should eat.
What if I am still hungry after reducing portion sizes?
It’s likely that people accustomed to big portions will still be hungry as their bodies adjust to reduced portion sizes. In such instances, people can try taking more time to eat. Even if there’s less food on the plate, eating slowly gives the brain a chance to receive the message that the stomach is full. According to the NIDDK, it can take as long as 15 minutes for that message to make its way to the brain. Eating slowly reduces the risk of overeating, and you may even be surprised to learn that a smaller portion size than you’re used to is all you really need to feel satisfied. Portion control is a great way to get healthy and maintain a healthy weight.
HEALTH AND WELLNESS
can help lock moisture in. Reapply often. Also, a scarf or balaclava can help block wind that dries out lips.
METRO NEWS SERVICE Chapped lips can be an unpleasant reminder that the weather is changing. Many different people experience chapped lips periodically, but they seem to be especially common when the air is dry and cold. The health and wellness resource Healthline.com says that, because the lips do not contain oil glands like other areas of the skin, they are more prone to drying out. Therefore, people need to take extra steps to keep their lips moist.
Use gentle skin care products
Some people are prone to allergic reactions from cosmetics or skin care products. Read the ingredients carefully and avoid those that have led to reactions in the past.
Drink more fluids
Be sure to drink plenty of water to avoid dehydration, which can dry out lips and skin. While you’re hydrating from the inside, also try to improve the air humidity inside of your home or office. A humidifier can make the environment more comfortable and help combat dry lips.
Stop licking your lips
Licking your lips when they are dry is a reflex habit, and one that will only temporarily address the dryness. The Mayo Clinic says that saliva evaporates quickly, which can leave lips drier than they were before you licked them Flavored lip balms may entice you to lick your lips more, so avoid them if that flavor is just too much to resist.
Metro News Service
The Mayo Clinic recommends speaking with a doctor if chapped lips are chronic and not easily remedied, as this may be a symptom of an underlying condition. Rely on sunscreen
Use a lip balm that contains sunscreen, which can help prevent the lips from damage caused by UV rays, further exacerbating dryness. UV rays are present all year long.
Protect your lips
If you know it’s going to be cold and dry outside, apply a lubricating lip cream or balm before heading outdoors. Products containing petroleum, beeswax or coconut oil
Avoid mouth-breathing
Drawing air in through your mouth can further dry out the lips. Alleviate a stuffy nose so you can breathe through your nose more easily. The Mayo Clinic recommends speaking with a doctor if chapped lips are chronic and not easily remedied, as this may be a symptom of an underlying condition.
Missi Armstrong, APN, FNP-BC
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HEALTH MATTERS | Bureau County Republican / bcrnews.com • Saturday, December 14, 2019
The best way to prevent and treat chapped lips
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Bureau County Republican / bcrnews.com • Saturday, December 14, 2019
| HEALTH MATTERS
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AMERICAN MENTAL WELLNESS ASSOCIATION
Risk factors can compromise mental wellness METRO NEWS SERVICE At the dawn of a new year, much is made about the popularity of resolutions focusing on improving physical fitness. While it’s important to be physically fit, a new year also marks a great time to examine one’s mental wellness. The World Health Organization defines mental wellness as “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her society.” Men and women who are mentally unwell may find it difficult if not impossible to achieve their other goals, including those pertaining to their physical fitness. No one is immune to mental health problems, which the American Mental Wellness Association notes are never the result of a single risk factor. Many people whose mental wellness has been compromised are dealing with a variety of risk factors. The AMWA breaks down those
risk factors into four categories: biophysical, psychological, social, and spiritual. Learning these risk factors can help people learn more about themselves and might even compel them to seek help before their mental wellness is compromised.
• Growing up, or currently living, in poverty. • Poor social skills, poor communication skills. • Discrimination. • Lack of access to support services.
Spiritual
Biophysical
• Family history of mental health problems. • Complications during pregnancy or birth. • Personal history of traumatic brain injury. • Chronic medical conditions, such as cancer or diabetes. Hypothyroidism or other brain-related illnesses, such as Alzheimer’s or Parkinson’s disease, also can compromise mental wellness. • Use of alcohol or drugs. • Poor nutrition. • Lack of sleep.
Psychological
• Stressful life situations, such as financial problems or breaking the law. • Traumatic life experiences, such as
Metro News Service rape or serving in the armed forces. • Low self-esteem, perceived incompetence and/or a negative view of life. • Poor academic achievement.
Social
• Being abused or neglected as a child. • Being in an abusive relationship or friendship. • Having few friends or few healthy relationships. • Recent loss, either by death, divorce or other means. • Bullying; both victims of bullying and perpetrators can be at risk for mental health problems.
• Perception of being irredeemable or inherently flawed beyond repair. • Perception of insignificance. • Conflicting thoughts or doubts surrounding deep religious beliefs. The good news for people who think their mental wellness has been compromised is that various treatments are available. Talk therapy or speaking with a peer who has had similar life experiences can help some people as they confront problems regarding their mental wellness. Infor mation about additional treatments, including specialized therapies, is available at www. americanwellness.org. Fitness goals are popular New Year’s resolutions. But the start of a new year also marks a great time to consider one’s mental wellness.
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HEALTH MATTERS| Bureau County Republican / bcrnews.com • Saturday, December 14, 2019
New facility coming to Princeton in 2020
Bureau County Republican / bcrnews.com • Saturday, December 14, 2019
| HEALTH MATTERS
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PREVENTIVE CARE
Why annual physical checkups are so important METRO NEWS SERVICE Nutritious diets and routine exercise are two hallmarks of a healthy lifestyle. Combining the two can lower people’s risk for various diseases and contribute to a high quality of life. But food and physical activity are not the only things people should do to improve their chances of living long, healthy lives. Preventive care is important. One of the most effective principles of preventive care is to schedule an annual checkup with a physician. According to the Centers for Disease Control and Prevention, routine health exams and tests can find problems before they start. During annual checkups, doctors may notice some red flags, such as high cholesterol, that men and women won’t detect on their own. These warning signs could be increasing people’s risk for disease and/or discomfort. Many of these red flags are undetectable without proper screenings, which is why annual checkups are integral to maintaining one’s health.
Annual checkups are as vital a component of a healthy lifestyle as nutritious diets and routine exercise. By scheduling annual checkups with their physicians, adults can closely monitor their overall health and potentially uncover issues before they escalate into major health risks. Metro News Service Annual checkups also serve as a great time for adults to be screened for certain cancers. The American Cancer Society notes that cancer screenings are used to find cancer before a person
HEALTHY EATING
What is mindful snacking? It could help some folks control their eating METRO NEWS SERVICE Many people give little thought to the snacks that take up space on their pantry shelves. But are the foods people eat between meals worthy of more careful attention? Those who subscribe to mindful snacking would suggest they are. According to the International Food Information Council Foundation, mindful eating focuses on slowing down and tuning into the sensations of eating. One of the goals of mindful eating is to prevent unhealthy behaviors associated with food and eating. Mindful eating can benefit anyone, including people who are maintaining healthy weights and not considered to be at risk of developing eating disorders. While there’s no denying mindful snacking can be difficult, the IFICF offers these tips to help people slow down and tune in during snack time. • Assess your hunger. Learning to assess their hunger can help people distinguish hunger from boredom. The IFICF recommends using
a hunger scale of one to 10, with one being very hungry and 10 representing feelings of being stuffed. If you determine your hunger is a four or below, then consider a snack. Anything higher than a four and you might just be bored. When snacking, periodically pause to reassess your hunger and determine if you’re satisfied. This reassessment can help you avoid overeating. • Reduce distractions. Distractions can make it hard for people to recognize how much they have eaten. Avoid snacking while watching television or using your smartphone so you don’t accidentally overeat. • Take small bites. Large bites also can make it easier to overeat. Small bites, such as one whole grain chip at a time instead of a handful with each bite, can reduce the likelihood of overeating.
• Let your senses savor your snacks. Using all of your senses
when snacking can force you to slow down and notice flavors and aromas you might otherwise never recognize.
develops symptoms. That’s a vital benefit of annual checkups, as cancers caught in their early stages are more easily treated. In addition, catching cancer before it has metastasized greatly
improves patients’ prognosis. Another reason to schedule annual checkups is that they make perfect opportunities for patients to discuss their family histories with their physicians. This is especially important for adults over 40, as age and family history are significant risk factors for a host of conditions and diseases. Men and women concerned about conditions and diseases that their family members have had can discuss those concerns with their physicians during their annual checkups. Physicians can then recommend ways for patients to balance their risk, calming patients’ concerns and giving them a road map to reduce their risk for conditions and diseases that seem to run in their families. Annual checkups are as vital a component of a healthy lifestyle as nutritious diets and routine exercise. By scheduling annual checkups with their physicians, adults can closely monitor their overall health and potentially uncover issues before they escalate into major health risks.
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HEALTH MATTERS| Bureau County Republican / bcrnews.com • Saturday, December 14, 2019
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Bureau County Republican / bcrnews.com • Saturday, December 14, 2019
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