Healthy Hillsborough 2025 by Times Total Media

Healthy Hillsborough

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By Sally Moe Times Total Media Correspondent

It’s All Connected

The health of your mouth affects the health of pretty much everything in your body

id, placenta and membranes of premature newborns.

You’ve probably heard the saying, “Your eyes are the window to your soul.” Well, by the same token, your mouth (teeth, tongue and gums) is the window to your overall health.

It’s not that surprising once you think about it. Even on a good day, your mouth is teeming with microbes, and that same mouth is the gateway to the digestive and respiratory tracts. Those microbes, if they get out of balance, can cause more than localized problems like bad breath, gingivitis and tooth decay. They can migrate to your lungs, your digestive organs, even your sinuses and ultimately, your brain. And they can cause a whole lot more unpleasantness once they get there.

Your oral health is believed to play a part in conditions such as:

Endocarditis: This is an infection of the inner lining of the heart chambers or valves, called the endocardium. It typically happens when germs from another part of the body, such as the mouth, spread through the blood and attach to certain areas in the heart. Infection of the endocardium is rare, but it can be fatal.

Cardiovascular disease: Some research suggests that heart disease, clogged arteries and stroke might be linked to the inflammation and infections that oral germs can cause.

Pregnancy and birth issues:

Later-stage gum disease (called periodontitis) has been linked to premature birth and low birth weight. Did you know? A particular bacterium present in the oral cavity has been found in the amniotic flu-

Pneumonia: Certain germs in the mouth can go into the lungs via inhalation or via the bloodstream. This may cause respiratory diseases like bronchitis, COPD and pneumonia.

Kidney disease: Bacteria from the mouth can enter the bloodstream and potentially infect the kidneys.

Rheumatoid arthritis: Johns Hopkins University has studied the link between poor oral health and rheumatoid arthritis. Results show a correlation between a particular bacterium and periodontal disease. The inflammatory response in rheumatoid arthritis patients is similar to that in periodontal disease.

Osteoporosis: Research shows links between periodontal disease and bone density throughout the body. Proper oral hygiene, along with a suitable diet and supplementation, can lower the risk of periodontal disease and bone loss.

Certain health conditions also might affect oral health, including:

Diabetes: Diabetes makes the body less able to fight infection. So diabetes can put the gums at risk. Gum disease seems to happen more often and be more serious in people who have diabetes. Research shows that people who have gum disease have a harder time controlling their blood sugar levels. Regular dental care can improve diabetes control.

Cancer: A number of cancers have been linked to gum disease. These include cancers of the mouth, blood, pancreas, lung, breast, prostate gland and uterus.

It’s never too late to start good dental habits, but for habits to really stick, start them as early as possible.

Erectile dysfunction: Poor oral health can affect sexual health because of inflammation of the blood vessels. Men with periodontal disease are three times more likely to experience erectile dysfunction.

Alzheimer’s disease: Gingivitis (the early stage of gum inflammation) can also worsen brain inflammation and neuronal damage, which is why research has linked gum disease to the development of Alzheimer’s. Pathogenic oral bacteria called spirochetes have been studied as a potential cause of Alzheimer’s disease, with their presence being significantly higher in the brains of Alzheimer’s patients. Diagnostic testing of the saliva can detect these oral pathogens.

Simply said, taking care of your oral health protects your overall health. Consistent daily habits, most of which you already know, are what it takes to do that:

1. Brush at least twice a day (especially before bed) for two minutes at a time; use a timer if you like.

2. Use a fluoride toothpaste.

3. Follow up with a 30-second rinse of antiseptic mouthwash.

4. Replace your (soft) toothbrush when the bristles flatten or flare out.

5. Floss daily either with floss or a water flosser.

6. Limit (or brush after) sugar intake; sugar feeds bacteria.

7. Drink plenty of water (especially if you have dry mouth) to ensure adequate saliva production.

8. Quit smoking, or don’t start. (You knew this one would be in here. Smoking is just a bad idea.)

9. See your dentist at least twice a year for checkups and professional cleanings and any time you have tooth or jaw pain. When there’s pain, do not delay; a toothache will not get better on its own and if ignored, the infection will expand and travel.

Information for this article was sourced from jeffersonhealth.org, mayoclinic.org and aaosh.org (the American Academy for Oral and Systemic Health).

Create an epic evening routine

with these 6 tips

By Erin Feitsma

Rise and shine! Much has been made of morning routines, but how much thought and effort have you put into crafting your evening routine? Just as morning routines help you welcome a new day, evening routines are essential in helping you unwind as you prepare for the next one. From choosing the right lighting to enjoying a good book before bedtime, consider incorporating the suggestions below to beef up your everyday evening routine.

1. Curb caffeine consumption: Embarking on the first step of your evening routine may begin much earlier than you think. According to the National Heart, Lung, and Blood Institute, the effects of caffeine (commonly found in your favorite latte or 3 p.m. pick-me-up chocolate square) can last up to eight hours. So, aim to cut off caffeine consumption at least eight hours before it’s time to catch those z’s.

2. Power down: Be careful about exposure to too much blue light before bedtime. According to Sleep Foundation, blue light, which is emitted by the sun but is also present in tech devices like phones and TVs, can suppress melatonin release and make your brain think it’s still daytime. To get the restful sleep you deserve, do your best to cut off contact with blue light-emitting devices two to three hours before bed, writes Sleep Foundation.

3. Read a book: Getting lost in a novel or nonfiction read before hitting the hay may help enhance your sleep. One clinical trial found that overall, people who read a book before going to bed felt that their sleep quality improved compared to the sleep quality of those who didn’t read a book before bed. Also, keep in mind that certain types of books may calm you more than others. “Stay away from exciting genres like suspense and action,” advises Sleep Foundation. “A book with a plot that is simple or uneventful can be best.” Don’t forget to opt for a paperback or hardcover book to avoid exposure to blue light before you go to bed.

4. Choose coziness: What’s this?

Research that proves embracing all things cozy can actually be good for you? It’s true: “Thanks to the Danish concept of hygge, researchers have learned that embracing coziness and life’s little pleasures can improve overall happiness,” writes Piedmont Healthcare, adding that practicing hygge, which is all about focusing on comfort in both your mind and physical space, can also decrease cortisol spikes and help you be more present, among other benefits.

To implement hygge at home, turn your bedroom into a cozy and peaceful sleep sanctuary. Sleep Foundation recommends choosing warm lighting with red, orange or yellow hues (might we suggest lighting a candle at your bedside table?) and using blackout curtains. Also, invest in essentials like super-soft pillows and piles of snuggly blankets to get you ready for snoozing.

5. Take a moment for self-care:

Before the night is over, give yourself some time to process the day’s events and take care of your physical and mental

health. You might draw inspiration or relaxation from journaling, doing some light stretching or yoga, praying or meditating, doing deep-breathing exercises, taking a warm bath or shower or listening to peaceful music.

6. Set an alarm. If you find that time gets away from you in the evenings, the American Heart Association recommends setting a nighttime alarm to help keep you on track. Aim to set your alarm with enough time to spare before bedtime, so you’re able to unwind first and complete your routine.

Information for this report was sourced from nhlbi.nih.gov, sleepfoundation.org, ncbi.nlm.nih.gov, piedmont.org and heart.org.

Times Total Media Correspondent

The more, the merrier

Find your people. Because a sense of community and connection is crucial for mental and physical health

By Sally Moe Times Total Media Correspondent

According to the CDC, social isolation and loneliness have costly mental and physical impacts. They can increase a person’s risk for:

• Heart disease and stroke

• Type 2 diabetes

• Depression and anxiety

• Suicidality and self-harm

• Dementia

• Premature death

(Yikes. As if loneliness and isolation weren’t bad enough!)

How can you prevent or slow this kind of decline? Short answer: Find your people and nurture those relationships.

Many of us — as our lives get more burdened with schedules and obligations — find it’s harder to make new friends. But even introverts need a supportive network of friends; no one can do it all alone, nor are we meant to. According to psychologist Samantha Stein in Psychology Today, finding your community can “help to reduce stress and isolation. When we’re part of a community, we have people to talk to and connect with.

“Alone, we can do so little; together, we can do so much.”

— Helen Keller

This can help us feel less alone — and therefore less stressed — as well as help us feel we’re part of something larger than ourselves.”

Stein continues, “Research shows that people who are part of strong communities tend to have lower blood pressure,

lower cholesterol levels and a lower risk of obesity. They are also more likely to exercise regularly and eat a healthy diet.” Ultimately, being part of a community bonded by attitudes, values and goals is an essential ingredient to a fulfilling life.

If you’re new to a city or state, there are ways you can build connections to your new community from the start. But, of course, it will take time. If you identify with a certain faith or are curious about a particular religion, you can visit churches or temples in your area to see if you find one that feels right. If you find a good fit, a rich sense of community and support can develop from that.

Check out resources and programs at your local social service agencies, community and senior centers and public libraries. Where do your interests lie? Do you love group aerobics, political action, tending a community garden or volunteering? These are all avenues into the

The support of friends who “get” you is invaluable at every stage of life. You might find some of those friends or that kind of support in a place of worship, a support group or a book club, among others.

“Friendship is

born at the moment when one says to another, ‘What! You too? I thought I was the only one!’”

— C.S. Lewis

larger community where you’ll find the building blocks of a supportive network that fits.

No matter what your circumstances, never underestimate the value and healing power of supportive friends. In the best and the worst of times, they help us manage problems, grow emotionally and see the world and our fellow humans in new ways.

Information for this article was sourced from betterup.com, healthyspirituality.org, cdc.gov, the National Institute on Aging and psychologytoday.com.

Holistic cold remedies: Nature’s answer to illness

Caught a cold? Holistic remedies provide a natural and often effective approach to treating colds and the flu, focusing on treating your whole body rather than just your symptoms. You may even have some of these holistic remedies lying around your pantry. Here, we highlight some of the most popular holistic cold remedies to get you back on your feet in no time flat.

Elderberries: Elderberries are rich in antioxidants and vitamins that can help boost your immune system. Elderberry syrup is also used as a remedy for colds and the flu and is believed to have anti-inflammatory and antiviral properties. This means elderberries may be able to prevent the virus that causes the common cold from replicating and spreading in your body.

Garlic: Garlic has been used for centuries as a natural remedy for various ailments, including colds and the flu. It contains allicin, a compound that has been shown to have antibacterial and antiviral properties. Eating raw garlic or taking garlic supplements may help temper your cold symptoms, with the convenient bonus of helping you ward off hungry vampires and anyone standing within a 10-mile radius.

“It’s just a cold.”

HA! Don’t you love it when people say that? The combination of sore throat, coughing, inflamed sinuses, headache, fever and difficulty sleeping can make you utterly miserable. Natural remedies like the ones on this page can ease things considerably.

Ginger tea: Ginger is another natural remedy that has been used to fight colds and the flu for centuries. It has anti-inflammatory and antioxidant properties that can help bolster the immune system and reduce inflammation in the body. Drinking a cup of ginger tea or incorporating fresh ginger into your meals may help alleviate your cold symptoms.

Honey and lemon: Honey and lemon are often used together as a natural remedy for colds and the flu. Honey has antibacterial and antimicrobial properties, while lemon is rich in vitamin C, which can help boost your immune system. Mixing honey and lemon in warm water and

drinking them as tea can help soothe a sore throat and reduce congestion.

Echinacea: Echinacea is an herb that is thought to stimulate the immune system, helping the body to fight off infections more effectively. It also contains compounds that may diminish inflammation. Taking echinacea supplements or drinking echinacea tea may help your cold symptoms calm down, but keep in mind that definitive research on the herb’s cold-fighting nature is still inconclusive.

Vitamin C: Vitamin C is a powerful antioxidant that can help reduce inflammation. Taking vitamin C supplements or eating foods rich in vitamin C, such as oranges, strawberries and kiwis, may help prevent colds and the flu entirely.

Zinc: Zinc is a mineral that plays a crucial role in the immune system. Taking zinc supplements or eating foods rich in zinc, such as oysters, beef and pumpkin seeds, may help ward off colds or tame their symptoms.

Probiotics: Probiotics are beneficial bacteria that can help support a healthy immune system. Taking probiotic supplements or eating foods rich in probiotics, such as yogurt, kefir or sauerkraut, may be able to help you fight a cold or weaken your symptoms if you’re already sick.

Steam inhalation: Steam inhalation can help relieve congestion and minimize inflammation in the nasal passages. Adding essential oils, such as eucalyptus or peppermint, to the steam can help open your airways and reduce congestion further. Inhaling steam can also help soothe an irritated throat, reducing discomfort and making it easier to swallow.

Rest and hydration: You can’t beat these old standbys: Rest and hydration are essential for a healthy immune system. Getting enough sleep and staying hydrated can help support the body’s natural defenses and shorten the lifespan of your cold.

This story was built from ChatGPT.

Eat the rainbow

Feast on colorful superfoods for their protective and nutritional properties

By Sally Moe Times Total Media Correspondent

Life takes work, persistence and energy, so we need all the help we can get to bring our A game. Fill up on these high-achieving superfoods for the rainbow of benefits they provide.

1. Fermented foods — These guys are rock stars for gut health and immune system support. Examples include plain yogurt, kefir (like buttermilk or a pourable yogurt), sourdough bread, kombucha, kimchi, apple cider vinegar and sauerkraut. Do your eyes glaze over at the mere mention of plain yogurt? Add

fruit (like raisins, fresh blueberries or chopped strawberries), seeds, or a combo.

(Get creative!) Another idea: Mix plain

kefir with equal parts V8 (or with Dijon mustard) for an easy, low-fat, gut-loving dip or salad dressing.

2. Berries — Fresh blueberries, goji berries, raspberries, strawberries…these

little morsels are delicious by themselves as snacks or added to smoothies, salads, breads and muffins. They are nutrient-dense, high in fiber and have anti-cancer, antioxidant and anti-inflammatory properties. Furthermore, they can help with blood sugar and insulin response. Frozen berries provide the same health benefits as fresh, so if they’re out of season, no worries. Aim for a cup a day.

3. Salmon — Wild salmon is an

excellent source of omega-3 fatty acids EPA and DHA (essential fats that your body cannot make on its own). They are known for a number of health benefits — reducing cancer risk, lowering blood pressure and decreasing inflammation, for starters. Studies have shown that getting omega-3 fats from fish increases levels in your body more effectively than supplementing with fish oil capsules. Aim for two servings a week; look for Alaskan pink salmon, sockeye or red salmon and avoid farmed.

4. Avocados — are unabashed overachiev ers: They are packed with fiber, potassi um, healthy fats and fat-soluble vitamins, as well as a subtle flavor and decadent mouthfeel. They are lovely on their own (or with home made Italian or Caesar dress ing), in guacamole, Dagwood-style sandwiches or paired with eggs, salmon or salads. Aim for a half to one avocado per day.

5. Nuts — Nuts (almonds, walnuts, pecans) offer numerous health benefits, from supporting a healthy heart to potentially protecting against cancer. They supply protein, fiber, calcium, flavonoids and monounsaturated fats and are good for gut health. Brazil nuts are high in the antioxidant selenium. Aim for an ounce (a small handful) a day.

6. Tomatoes — Fresh tomatoes straight from the garden are an undeniable joy of summer. At the peak of ripeness, they are juicy, with a silky mouthfeel and vibrant flavor — positively decadent. They are also rich in potassium, vitamin C, carotenoids and fiber. Out of season, canned tomatoes are a practical alternative. The canning

enhances the bioavailability of lycopene, a carotenoid found in abundance in tomatoes. (Unexpected benefit: Our bodies absorb lycopene from tomato paste four times better than from fresh tomatoes!) Check labels to avoid added ingredients like sugar or preservatives.

7. Pulses (peas, chickpeas, beans and lentils) are high in protein and fiber, are associated with reduced rates of obesity and they’re inexpensive! (No small benefit, especially these days.) Did you know? Unlike other Americans, American Hispanics have the lowest death rates from cancer and heart disease — which is thought to be explained by their typically higher consumption of pulses. Aim for ⅓ to 1 cup a day.

8. Extra-virgin olive oil (EVOO)—

Compared to other plant-based cooking oils, EVOO has the highest levels of mono unsaturated fatty acids, aka MUFAs. EVOO has the highest percentage of polyphenols and an tioxidants, because it goes through only one stage of processing. With regular consumption, EVOO may reduce plaque buildup in arteries. Aim for about 2 tablespoons a day.

9. Seeds — Flax, chia, hemp, sesame, pumpkin and sunflower seeds are rich in healthy fats, protein, fiber and antiox idants, and may help lower cholesterol and protect against cancer and cardio vascular disease. They are easy and fun to add to smoothies, oatmeal, yogurt and salads. The amount to aim for is about an ounce or two (20-30 grams) a day. Mix ’em up for maximum benefit.

10. Ancient grains — as amaranth, farro, buckwheat,

“The more colorful the food, the better. I try to add color to my diet, which means vegetables and fruits.”

– Misty May-Treanor, Three-time Olympic Gold Medalist

bulgur and quinoa — are typically eaten in their whole or minimally processed form. (“Ancient” refers to how they have

remained largely unchanged over the last several hundred years.) Ancient grains are typically higher in fiber and protein, have a lower glycemic index

proved digestion. Ideally, aim for three to five servings a day.

Information for this article was sourced from goodhousekeeping.com, healthline.com, clevelandclinic.org, health.ucdavis.edu, goodrx.com and yourchoicenutrition.com.