HEALTHY
Lifestyles
A publication of Southern Lakes Newspapers • Spring 2020
• Ti p s fo r he a lt hy living • Ki d s a nd scre e n t ime • C u st o mize yo ur die t
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HEALTHY LIFESTYLES
Spring 2020
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10 doctorrecommended tips for improved
overall health Four in 10 adults in the United States have two or more chronic diseases, according to the Centers for Disease Control and Prevention. While certain conditions and risk factors are beyond one’s control, there is no shortage of lifestyle choices you can make for improved health. “It’s always the right time to consider your personal goals and how you can make positive health choices,” says American Medical Association President Patrice A. Harris, M.D. “The good news is that there are a few easy steps you can take that will set you on the right track.” To get you started, the AMA is offering 10 wellness tips:
1. 2.
Steps you take now can help prevent or delay the onset of type 2 diabetes. Learn your risk by taking the self-screening test at DoIHavePrediabetes.org. Be more physically active. Adults should do at least 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity.
5.
If your health care professional determines that you need antibiotics, take them exactly as prescribed. Antibiotic resistance is a serious public health problem and antibiotics will not make you feel better if you have a virus, such as a cold or flu.
6.
If consuming alcohol, do so in moderation as defined by the U.S. Dietary Guidelines for Americans – up to one drink daily for women and two drinks daily for men, and only by adults of legal drinking age.
7.
Talk with your doctor about tobacco and e-cigarette use (or vaping) and how to quit. Declare your home and car smoke- and aerosol-free to eliminate secondhand exposure.
8.
Pain medication is personal. If you’re taking prescription opioids or other medications, follow your doctor’s instructions. Store them safely to prevent misuse and properly dispose of any leftover medication.
3.
9.
4.
10.
Visit LowerYourHBP.org to better understand blood pressure numbers and take necessary steps to get high blood pressure – also known as hypertension – under control. Doing so will reduce your risk of heart attack or stroke. Reduce your intake of processed foods, especially those with added sodium and sugar. Eat less red meat and processed meats, and add more plant-based foods, such as olive oil, nuts and seeds to your diet. Also reduce your consumption of sugar-sweetened beverages and drink more water instead. Drinking sugary beverages – even 100% fruit juices – is associated with a higher all-cause mortality risk, a new study published in JAMA Network Open suggests.
Make sure your family is up-to-date on vaccines, including the annual influenza vaccine for everyone age six months or older. If you’re pregnant, you can receive the flu vaccine during any trimester, but should receive the Tdap vaccine early in the third trimester to protect yourself against flu and whooping cough.
Manage stress. A good diet, sufficient sleep (at least 7.5 hours per night), daily exercise, and wellness activities, like yoga and meditation, are key ingredients to maintaining and improving your mental health, but don’t hesitate to ask for help from a mental health professional when you need it. (STATEPOINT)
HEALTHY
Spring 2020
Lifestyles
A publication of Southern Lakes Newspapers www.MyRacineCounty.com 1102 Ann St., Delavan, WI 53115 • (262) 728-3411 EDITOR:..........................................Tracy Ouellette SECTION DESIGNER:........................ Jen DeGroot CREATIVE/PRODUCTION DIRECTOR:......................................... Heidi Schulz SPECIAL SECTIONS ADVERTISING:............................Vicki Vanderwerff For advertising opportunities in our publications, call (262) 725-7701, ext. 134. ABOVE: Taking steps toward a healthier lifestyle will improve your physical, mental and emotional well being. LIGHTFIELDSTUDIOS/ISTOCK VIA GETTY IMAGES PLUS Healthy Lifestyles
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HEALTHY LIFESTYLES
Spring 2020
Why routine checkups are vital to overall health Regular visits with a medical professional are an important part of a healthy lifestyle. Too often people visit the doctor only when they are ill, as they may not realize just how essential well visits and physical exams are. Routine checkups are the smartest way for people in all age groups to stay on top of their health, but they can be especially valuable for those age 50 and older. Regular checkups enable physicians to check current health against past visits, ensuring that any anomalies can be investigated and treated efficiently and promptly. This can make the difference in slowing down the progression of a disease that has already developed or prevent something from becoming a fullfledged issue. The Mayo Clinic says there are no hard and fast rules about how often seniors should visit health care providers. Those who are in generally good health may only require one medical checkup a year. At this point vital signs will be checked, medications reviewed and lifestyle topics discussed. Doctors may recommend or discuss tests. Patients also can bring up any issues they may be experiencing, however insignificant they may seem. Anything from sleep disturbances to memory loss to unexplained fatigue or pain can be addressed. Sometimes getting everything out in the open and being reassured that there’s nothing to worry about can be helpful. General care and geriatric doctors also are adept at asking questions to get a sense of how patients are faring in the world.
This may include topics that seemingly have no relevance to health but can be quite important. A provider may ask about topics such as bathing or dressing. Questions about social interaction or typical routines can paint a better picture of both physical and mental health. The recommended frequency of doctor visits may change as health issues arise or if follow-up is needed after a treatment plan or injury, according to the caregiver company Home Care Assistance. Some seniors may have to visit a provider once a week or once a month. Doctors, nurses and therapists will design a regimen based on a patient’s current health needs. The following are some compelling reasons to be diligent with provider visits. • Frequently health issues can be silent and not noticed early on by a patient, according to Mercy Medical Center in Baltimore; • Patients will be less likely to forget about important screenings, like mammography, prostate tests, cholesterol tests and more; • Vaccines can be administered, as even adults need certain immunizations to stay healthy; and • Patients can discuss potential lifestyle changes, like going on a diet or taking up a new fitness regimen. It is essential to follow through with health care provider visits, even if they seem redundant. Physicians may detect issues that warrant close observation. (METRO CREATIVE)
Patients are urged to have an open dialogue with their doctors so they understand the reason behind health care visits and expectations in the future. STOCK PHOTO Healthy Lifestyles
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This chip timed race runs rain or shine at the YMCA! Register by April 12 to guarantee reduced pricing, t-shirt and goody bag! FREE Kids Race 10am | Ages 10 and under
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FREE! A YMCA initiative to teach healthy habits for kids and families and encourage physical and mental play. This free, community, family event is immediately after the 5K and includes many activities and informational booths. GenevaLakesYMCA.org/hkd
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Keeping kids healthy Spring 2020
LOWER THE INJURY RISK FOR YOUNG ATHLETES
Athletes are at risk of injury any time they step onto a field or court or into another competitive arena. Adults competing in sports may recognize that risk, but children often do not, which can make it difficult for young athletes to cope with injuries that prevent them from playing their favorite sports. Stanford Children’s Health notes that roughly 30 million children in the United States participate in some form of organized sports every year. Parents who want their children to get all the benefits of organized sports participation can take steps to reduce young athletes’ risk of injury.
SCHEDULE DOWN TIME Parents must work together with their children to reduce youngsters’ risk of suffering sports-related injuries. Schedule down time, encourage strength training and discourage “playing through the pain.”
The American Academy of Pediatrics advises parents to plan at least one day off from training per week and at least one month off from training per year. These breaks allow young bodies, even those who haven’t suffered injuries, to recover.
Screen time: STOCK PHOTO Healthy Lifestyles
Screen time is a hot topic for parents and researchers alike. While digital devices are the norm, and children can certainly use them to their benefit, parents can also help children learn healthy digital habits. Research is still working out the longterm impact of devices on kids. Here’s what’s known so far, and what you as a parent can do about it.
DEVICES BEFORE BED = NO SLEEP
VERBAL ‘WARNINGS’ DO MORE HARM THAN GOOD Every parent knows the struggle of limiting device use. Handing a tablet over is easy enough, but getting it back? That’s when the struggle begins. According to research, giving kids a warning that screen time is coming to an end increases the chances that kids will fight back and defy their limitation. The fix: Setting clear limits on tech use
HEALTHY LIFESTYLES
INCREASE FLEXIBILITY
Stretching should be part of everyone’s daily fitness routine, and young athletes are no exception. The Mayo Clinic notes that stretching may improve range of motion in the joints and decrease risk of injury.
USE PROPER TECHNIQUES Make sure the right techniques are followed and the right gear is worn. The AAP advises parents to ensure kids follow the correct techniques when performing exercises. Poor form in the weight room can increase young athletes’ risk of injury. Coaches often supervise strength-training regimens on campus, but parents should keep watchful eyes on youngsters who work out at home or without the supervision of a coach.
DON’T PLAY WITH PAIN
Professional athletes often cite the necessity of playing through pain. But young athletes should never play through pain, as their bodies are still developing and could suffer considerable damage if they try to play through injuries, however minor such injuries may seem. For more information, visit www. (METRO CREATIVE) aap.org.
WHAT RESEARCH SAYS AND WHAT PARENTS CAN DO
is not just important, it’s essential. New technology can help you do so much more seamlessly than an idle warning. Think apps that don’t lead kids into the next level of a game or give parents control over kids’ devices remotely. One such tool is a parental control app called OurPact. To start, parents sign up for a free account. After pairing their child’s devices, they’re able to manage them remotely through at-a-touch blocking or automated schedules.
The app is great for setting bedtime schedules, ensuring devices don’t cause homework distractions and for enjoying ping-free family dinners. It works on Wi-Fi and all cellular connections, meaning you can manage access whether you’re at the grocery store or at home. To learn more or download, visit OurPact.com. And of course, open the lines of communication about device use with your kids early on, and keep the dialogue going.
It’s undisputed: when it comes to bedtime, devices are a big no-no. According to Hoag Medical Group, devices are known to emit a specific light wavelength that messes with sleep patterns. Doctors recommend that kids don’t use devices for at least one hour before bed. The fix: At night, stick to the basics. Read to your children or tell them a bedtime story. When they’re old enough to read to themselves, encourage them to stick with the habit of curling up with a good book before light’s out.
SCREEN TIME LINKED TO DEPRESSION, ANXIETY
According to a study published in JAMA Pediatrics, kids who spend a lot of time in front of screens are at a greater risk for emotional issues and low self-esteem. This is in part because the more time kids are spending in front of screens, the less time they’re spending doing healthy activities like socializing or being active. Additionally, certain content can increase anxiety, particularly social media. The fix: Distract kids with fun, thoughtprovoking alternatives. Whether it’s a trip to the playground, board games or fort-building, putting screens away gives children’s imaginations time to flourish.
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Explain why screen time rules are important and set a good example. If you don’t want your kid to look at their device in the middle of a conversation, hold yourself to the same rule. MONKEYBUSINESSIMAGES / ISTOCK VIA GETTY IMAGES PLUS Healthy Lifestyles
(STATEPOINT)
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HEALTHY LIFESTYLES
Spring 2020
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How to approach diet after a diabetes diagnosis Diabetes affects hundreds of millions of people across the globe, and more and more people are being diagnosed with this often preventable disease every year. According to the World Health Organization, 108 million people across the globe were living with diabetes in 1980. In 2019, the International Diabetes Foundation estimated that 463 million adults between the ages of 20 and 79 were living with diabetes. Perhaps even more troubling is that the IDF estimates that, by 2045, 700 million people will be living with diabetes. A diabetes diagnosis can be scary. The IDF reports that people with diabetes have an increased risk of developing an assortment of serious health problems, including diseases that affect the heart, eyes, kidneys, nerves, and teeth. Poor diet is a common contributor to diabetes. So it’s natural that newly diagnosed diabetes patients typically want to know how they can alter their diets so they can begin to overcome their disease. That’s a good place to start, as the National Institute of Diabetes and Digestive and Kidney Diseases notes that eating well and being physically active can help people prevent or delay problems associated with diabetes. The NIDDK notes that eating a variety of healthy foods from all food groups is essential for people with diabetes. • Vegetables: Broccoli, carrots, greens, peppers, and tomatoes are examples of nonstarchy vegetables that make great additions to everyone’s diet. These vegetables can be especially beneficial for people diagnosed with diabetes, as can starchy vegetables like potatoes, corn and green peas. • Fruits: Diabetes patients can include oranges, melon, berries, apples, bananas, and grapes in their daily diets. • Grains: Whole grains should make up no less than 50 percent of diabetics’ daily grain intake. Opt for whole-grain breads, pastas, cereals, and tortillas. • Protein: Lean cuts of meat, chicken or turkey without the skin, fish, and eggs are some examples of healthy protein sources that diabetes patients can include in their diets. Nuts and peanuts; dried beans and certain peas, such as chickpeas and split peas; and meat substitutes like tofu can make for healthy protein sources as well. • Dairy: When purchasing dairy products, stick to nonfat or low-fat milks, yogurts and cheeses. A diabetes diagnosis can be scary. If poor diet contributed to such a diagnosis, committing to eating healthier can help people effectively manage their disease and possibly avoid some of its more negative consequences. (METRO CREATIVE)
While it’s no secret that achieving one’s weight loss goals is challenging, personalizing your plan can help make things easier, ultimately providing you a greater chance of success. (C) RAWPIXEL / ISTOCK VIA GETTY IMAGES PLUS Healthy Lifestyles
Make it personal WHY A CUSTOM DIET CAN HELP YOU ACHIEVE BETTER RESULTS
From custom-designed sneakers to tailor-made sunglasses, the trend of personalization is going headto-toe, and for good reason, making its way to the world of weight loss and wellness. Specifically, researchers have been studying two converging topics in recent years. One is the importance of body type in determining the combination of fats, carbohydrates and protein that will provide the best results for a given individual. The other is the variability of results associated with a single diet – the idea that if two people start the same diet at the same time, their results could be drastically different. On top of that, consumer research shows that people overwhelmingly prefer personalized experiences. Sixty percent of consumers agree that personalization is essential to weight loss and overall wellness. Here’s what to know about why personalized diets are becoming so popular and how to find the right diet for you:
The importance of body type
Poor diet is a common contributor to diabetes. Eating healthier can help people manage their disease. STOCK PHOTO Healthy Lifestyles
The places your body stores excess fat may be the single greatest predictor of health outcomes. This is the concept behind Nutrisystem’s assessment of the four most common body types: “Apple,” “Pear,” “Hourglass” and “Rectangle.” “We’re going a bit old school here, because these categories have stood the test of time for a reason. They provide crucial information on how you respond to food intake and can help you to adjust what you eat based on your goals,” says Courtney McCormick, corporate dietitian at Nutrisystem.
Body type can also influence how macronutrients like fat, protein, and carbs are processed. To fulfill your individual needs, first determine your body type, food preferences and goals, then look for a weight loss plan that takes these important factors into consideration, such as Nutrisystem.
One size does not fit all The DietFits study, a large, randomized research study comparing low-fat versus low-carb dietary patterns found no difference in weight loss between them. But drilling down into the data, one can see great variability. Some dieters gained weight while others lost a lot. But it’s not always about weight outcomes, as recent research has shown that factors such as body shape may play a bigger role in the determinants of health risks than body weight alone. For instance, a woman who is apple-shaped tends to carry her extra weight in the mid-section. She would see best results on a lower-glycemic nutrition plan that is lower in refined carbs and higher in healthy fats and protein. “Research shows that one size does not fit all when it comes to weight loss and disease prevention,” says McCormick. “That’s why we’ve created a unique, personalized approach that’s easy to follow and designed to help participants lose weight and get healthy.” For more insights on how to personalize your diet and maximize results, visit leaf.nutrisystem.com.
(STATEPOINT)
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HEALTHY LIFESTYLES
Spring 2020
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HEALTHY LIFESTYLES
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5 tips to help older adults be healthier As we age, an increasing number of us link our emotional and physical well-being to our overall health. After all, you can’t do the things you enjoy if you aren’t healthy. With that in mind, Cigna and its Medicare Advantage fitness partner, the Silver&Fit Healthy Aging and Exercise Program, share these five tips to help older adults get fitter and stronger and be less stressed and happier:
HIT THE GYM
Exercise is a proven way to help you get fitter and stronger, improve balance, lose weight, reduce blood pressure, improve cardiovascular health, manage pain and even be more social. Many gyms offer such options as free weights, machines, pools, classes, private instructors and other amenities that can inspire you to try new things. Prefer working out with others? Group classes can help you discover a new
exercise, stick to a schedule and find exercise buddies. If you’re new to exercise, remember that slow and steady is the way to build good habits, avoid injury and achieve health goals. It’s always a good idea to consult your doctor before starting any new exercise program. Can’t afford gym membership? You may be surprised to learn that many MA plans offer exercise programs at top fitness centers and YMCAs for no extra cost. Check your plan for details.
NOURISH YOUR BODY
For optimal health, nourish your body with healthy, energizing foods, including fruits, vegetables, grains, fish and healthy oils, such as olive oil and sesame oil. Limit pre-packaged, processed foods. Set an achievable goal. Try cutting out one unhealthy food each month, such as sugary soft drinks or chips. Your body will love you for it. Also, stay hydrated,
especially when exercising. At the same time, eliminate unhealthy habits, such as smoking or drinking alcohol in excess. With an MA plan, you may be able to get help with smoking cessation products or alcohol counseling at no extra cost.
STRESS LESS
Stress can be toxic and debilitating. Develop a “PLAN” to deal with it. According to Cigna’s Dr. Stuart L. Lustig, this includes identifying a Period of time to unwind, a Location to de-stress, an Activity to enjoy and the Name of someone with whom you can talk. Yoga, tai chi and meditation may help you cope with stress, as well as going for walks, listening to music, comedy or audio books – or even coloring. If you’re experiencing extreme stress, talk to your doctor. Remember, the mind and body are connected, and stress takes its toll on physical health.
GET SOCIAL
According to a 2018 Cigna survey, loneliness in America has reached epidemic levels. Nearly half of Americans report sometimes or always feeling alone (46 percent) or left out (47 percent). Loneliness has been shown to negatively impact physical and mental health. Alleviate loneliness by taking one proactive step each week. For example, call or get coffee with friends or family, join a club or volunteer. You can also connect with other active adults on social media. Check out the inspirational health and fitness posts on the @SilverandFit Facebook page and join in the conversations.
PRACTICE GRATITUDE
Happiness comes with thankfulness. Think about people and things you feel grateful for, and start a gratitude journal.
By doing your best to incorporate these five tips into your life, you’ll kick-start your journey toward a healthier future. LIGHTFIELDSTUDIOS / ISTOCK VIA GETTY IMAGES PLUS Healthy Lifestyle
(STATEPOINT)
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HEALTHY LIFESTYLES
Spring 2020
Getting a better grasp on asthma causes and management People with asthma often fear the next attack. As a chronic inflammatory condition, asthma causes the airways to narrow and swell and produce extra mucus. This makes breathing very difficult, and also can cause wheezing and coughing fits, advises the Mayo Clinic. Asthma is a common condition, affecting an estimated 26 million people, including six million children, in the United States alone. Despite that prevalence, the American Lung Association notes that the cause of asthma is unknown. Scientists continue to study asthma, focusing on various factors that may increase a person’s risk for the condition. • Genetics – The ALA says genetics play a role, noting that the risk is higher among those with a parent or a sibling who has asthma. • Allergies – Certain allergic conditions are linked to people with asthma. Seasonal allergies may compound asthma symptoms. • Environment – Contact with allergens, irritants or even certain infections as an infant or in early childhood before the immune system matures is tied to asthma. Adult-onset asthma is often linked to exposure to chemicals or dust in the workplace. • Infections – Respiratory infections as a child that caused inflammation and damage to the lung tissue are implicated in compromising lung function later on in life. Once asthma is present, doctors often classify it as allergic or non-allergic, says the American College of Allergy, Asthma and Immunology. Certain allergens, such as pet dander or mold, can trigger a reaction in allergic asthma. For the non-allergic variety, stress, exercise, illness, extreme weather, and more may bring on an asthma attack. Even though asthma is a chronic condition with no known cure, it can be managed daily, says ACAAI. An asthma action plan can be developed with the help of a physician. Some treatment strategies include: • Identifying and avoiding asthma triggers as much as possible. • Getting vaccinated for influenza and pneumonia. • Recognizing that an attack may be imminent and acting quickly using a prescribed asthma medication. • Reducing reliance on quick-relief inhalers by paying attention to frequency of use and discussing treatment adjustments. • Remaining calm during an attack and seeking further medical treatment if medications become ineffective. Learn more about managing asthma by visiting www. acaai.org or www.lung.org. (METRO CREATIVE)
Many everyday items can be poisonous. Protect the kids and learn how to recognize some of the more common hazards lurking in your home. STOCK PHOTO Healthy Lifestyles
Common household poisons that put kids in harm’s way
Childhood is time of exploration for youngsters. Curiosity is a healthy way for kids to broaden their horizons. However, in an effort to learn more about their worlds, children may find themselves in harm’s way. The Victoria State Government says accidental poisoning is most commonly a problem in young children. Most poisonings happen at home, but they also can occur while visiting friends and family or while on vacation. The Centers for Disease Control and Prevention says that more than 300 children in the United States between the ages of zero and 19 are treated in an emergency department every day, and two children die as a result of being poisoned. Parents may think that only chemicals with clear warning labels pose a threat to youngsters. However, many everyday items can be poisonous. Here’s how to recognize some of the more common hazards lurking in typical homes. MEDICATIONS Medications account for roughly half of potentially toxic exposures, according to NYU Langone Health. A child who gets into over-the-counter or prescription medications can be in real trouble. To children, medicines may seem like food, beverages, candy, or toys. Some medicines need not be ingested to be dangerous, so make sure all are kept well beyond the reach of curious tykes. PESTICIDES/HERBICIDES Chemicals used to treat lawns and gardens may be toxic to children and pets. It is important to read labels
thoroughly and to always strictly follow instructions.
HOUSEHOLD PLANTS Houseplants can be dangerous. Although many common indoor plants only cause mild gastrointestinal symptoms if consumed, daffodils, dumb cane, foxglove, hydrangea, lilies, oleanders, rhododendrons, and wisteria, may have toxins that can affect the stomach, respiratory system, liver, or heart. Speak with a pediatrician about how to keep kids safe around these plants. ALCOHOL/NICOTINE It may only take a small amount of alcohol to make children ill. Alcohol can be found in beverages, but also in perfume, mouthwash, cleaning products, hand sanitizers, and over-the-counter cold medications. NYU Langone says alcohol poisoning in children can cause low blood sugar, which can lead to seizures and coma. Liquid nicotine or nicotine replacement gum can be hazardous as well. Illicit substances also carry serious health consequences for children. Changes in breathing, unconsciousness or seizures may result depending on the substance. Keeping children away from potential poisons takes diligence. Certain substances may be best kept behind lock and key and/or up high where curious hands cannot reach. Homes should have the poison prevention hotline number clearly displayed. The CDC also recommends discarding unused products, medicines and vitamins to limit children’s access to them.
(METRO CREATIVE)
Spring 2020
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The Head Injury Association says about 1.7 million people experience traumatic brain injuries every year in the United States. Playing sports also may contribute to cuts or bruises to the face, damage to teeth, and much more. The American Association of Oral and Maxillofacial Surgeons reminds the public that many oral and facial injuries can be easily prevented with the use of proper sports safety equipment, such as helmets and mouth guards. (Metro Creative) STOCK PHOTO Healthy Lifestyles
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