America faces an epidemic of youth e-cigarette use, which threatens to engulf a new generation in nicotine addiction and lung damage. (Courtesy Spectrum Health Beat)
More than 20 percent of high school students use electronic cigarettes, risking nicotine addiction, lung damage and the temptation to try traditional smokes, U.S. health officials reported.
Between 2011 and 2018, the number of high school teens who started vaping, as e-cigarette use is called, increased from 220,000 (1.5 percent) to just over 3 million (20.8 percent), according to the U.S. Centers for Disease Control and Prevention.
“These new data show that America faces an epidemic of youth e-cigarette use, which threatens to engulf a new generation in nicotine addiction,” Alex Azar, U.S. Secretary of Health and Human Services, said in a news release.
Those startling statistics have prompted federal health officials to take action.
On Thursday, U.S. Food and Drug Administration commissioner Dr. Scott Gottlieb announced that his agency was seeking to stop the sale of flavored e-cigarettes other than mint and menthol flavors to minors.
His proposals include having stores that sell vaping products make them available only in age-restricted areas. In addition, Gottlieb called for stricter age verification for e-cigarettes sold online.
“By one measure, the rate of youth e-cigarette use almost doubled in the last year, which confirms the need for FDA’s ongoing policy proposals and enforcement actions. HHS’s work will continue to balance the need to prevent youth use of e-cigarettes with ensuring they are available as an off-ramp for adults who are trying to quit combustible [tobacco] cigarettes,” Azar said.
The findings were reported in the Nov. 16 issue of the CDC publication Morbidity and Mortality Weekly Report.
“The youth use of e-cigarettes is at an epidemic level. It’s truly troubling,” said Erika Sward, assistant vice president for national advocacy at the American Lung Association.
E-cigarettes are a gateway to smoking regular cigarettes, she said. Moreover, chemicals in them can cause lung damage and result in addiction to nicotine.
According to the new report, e-cigarette use among high school students increased 78 percent from 2017 to 2018.
During the same year, the use of flavored e-cigarettes among high school students already using e-cigarettes increased from 61 percent to 68 percent.
In addition, the use of menthol or mint-flavored e-cigarettes rose from 42 percent of all e-cigarette users to 51 percent.
Courtesy Spectrum Health Beat
E-cigarette use also increased among middle school students, from less than 1 percent in 2011 to nearly 5 percent in 2018, researchers found.
“FDA has to act, but we also need state and local government to act as well,” Sward said. “This is too big for everybody not to have a role in reducing the use of e-cigarettes.”
Sward said the lung association is upset that the FDA stopped short of banning mint and menthol e-cigarettes. “FDA’s plan is not going to go far enough,” she noted.
Many teens use mint and menthol e-cigarettes, which Sward believes are specifically marketed to attract minors.
“The tobacco industry knows that mint and menthol help the poison go down,” she said. “And they have been using menthol cigarettes to addict millions of people for decades, and that trend has tragically continued with e-cigarettes.”
Growing older doesn’t mean it’s time to slow down. In fact, many seniors are speeding up and revising what it means to be a retiree. Preventative care works helps keep seniors active and avoid health problems: here’s what you need to know about how often those appointments need to happen.
As we age, we become more prone to chronic disorders such as glaucoma and macular degeneration. What older adults don’t realize is that meeting with a specialist like an ENT or optometrist can detect symptoms of significant health problems. A simple eye exam can reveal carotid artery blockages, hypertension, high cholesterol, and diabetes. In many cases, problems detected early on responded better to treatment, which is why regular checkups and screenings are more for seniors. Proactively monitoring your health is the best way to preserve a happier independent lifestyle.
Regular meetings with a specialist or your primary care physician is a low-stress way to maintain overall wellness in seniors. But how often should they go? Here are three appointments that you should never forget to make and keep.
Physicals
Surprisingly, only 62% of Americans get physicals. Part of this is due to the fact that some older adults are unsure how often they need a physical examination. For seniors, if your over 65 and in good health, you should go once a year at minimum. However, it is important realize just as everyone has different medical needs, the ideal physical schedule varies senior to senior. If you’ve had cancer, your physician might tell you to come in more often. Health insurance coverage also plays a factor in how often you should be booking a physical. Medicare Part B does not cover routine preventative physical examinations, but it does cover an Annual Wellness Visit every 12 months. Check with your doctor to see if they accept Medicare Part B, and payment options for physical exams. What makes regular physicals so valuable to seniors is that they have the ability to track key health measurements over time. Having a baseline can tell you what areas you need to be on top of, and if what you’re doing is effective.
Vision
Changes in vision are nearly unavoidable with age. What’s more alarming is that many eye diseases have no early symptoms. Conditions like glaucoma and cataracts can be silent and progress extremely quickly. After the age of 60, seniors are more susceptible to eye diseases that can leave permanent vision damage. The American Optometric Association recommends annual eye examinations for everyone over age 60. An optometrist, as we’ve mentioned before, can detect health problems affecting other parts of the body. Regular visits can improve the chances of maintaining good eye health in older adults.
Hearing
Hearing loss can be a sudden or gradual process. However, seniors are more at risk. In fact, one in three older adults between the ages of 65 and 74 experience hearing loss. This is because, as we age, the structure of the inner ear changes. Unfortunately, many seniors wait until their hearing loss dramatically affects their lives before taking action. For example, one of the most common causes of injury in seniors is falling. Hearing disorders can disrupt the balance in the inner ear, making it more likely that seniors will suffer a fall. The National Campaign for Better Hearing encourages everyone to get a baseline hearing test at 60 years of age and be retested annually.
Aging can do a number our bodies, which is why they need more attention. Committing to annual physicals and screening for both ears and eye is essential for a senior’s. One test could make a huge difference. Proactive approaches, like preventative care, helps seniors live a long fruitful life.
If you’re looking to eat healthier, but don’t want to give up those deliciously satisfying foods, look no further.
What you want exists—it’s the Mediterranean diet.
The best part of it all: A plethora of research correlates this cuisine with improved health and longevity. A Mediterranean-style diet reduces risk factors for heart disease, high blood pressure, diabetes and Alzheimer’s, and it also fights inflammation and adds antioxidants.
People who eat this kind of diet live longer with less disease.
Offer a Middle Eastern vegetarian appetizer menu at your holiday events and reap the delicious health benefits. You can buy many of these items at a Middle Eastern deli.
The diet limits red meats, placing emphasis on plant-based proteins and nuts, and promoting seafood and chicken along with legumes, veggies, high-antioxidant fruits and whole grains.
The result is a lower-glycemic diet, which can help reduce the risk of type 2 diabetes by improving insulin sensitivity and the function of cells in the pancreas, which helps to improve blood sugar control.
Olive oil replaces butter in Mediterranean recipes, and delicious herbs and spices make it easier to reduce salt.
In my series Eating the Mediterranean Way, participants have reported significant reductions in blood sugar with minimal weight loss. Because the cuisine emphasizes good fats instead of low fat, it’s better for weight loss than a low-fat diet.
The Mediterranean diet is more satisfying because people feel less deprived by their meals—they’re getting essential nutrition in a delicious way. They also report reduced cravings for sugar, which makes weight loss easier.
An important thing to keep in mind: Lifestyle is just as important as food.
People from Mediterranean countries enjoy and savor their food, turning every meal into an excuse for a social occasion with family and friends. A little red wine may be part of the menu, too.
Learn more about or sign up for the next Eating the Mediterranean Way class by calling 616.774.7779.
Safety on and off college campuses should be a major concern for parents. As parents want to ensure a safe learning environment for their children, this is a logical emotion to have. When thinking about college crime these days, statistics show that property crimes far outweigh violent crimes on campuses.
Having more burglaries than robberies means kids have to be smarter about protecting their personal property. Campuses across the country have increased security in many ways, including additional training for campus police as well as more video cameras strategically placed around campuses.
Advise your child to lock their door and windows and stay alert when alone or walking around campus. If possible, use the buddy system when exercising or going to parties. Safety experts also recommend avoiding shrubbery and hedges where assailants could hide.
Safety messages and warnings seem to be typically directed towards the safety of women, however men can also be victims of a crime. Share the following safety information with both your son and daughter.
Keep an eye on belongings when at the library or cafeteria. A quick trip to the bathroom, grabbing copies off the printer or getting another piece of pizza are all great opportunities for someone else to get their hands on textbooks, phones or laptops.
Get a lock for a laptop. It is a simple and inexpensive investment to protect college projects, homework and class notes.
Load important numbers into your phone such as campus police, roommates and resident advisor, as well as numbers to call to cancel credit cards that might have been stolen.
Use a campus escort system if available. They are there for the sole purpose of students making it home safely at night. Use this valuable service when out at night or any time you don’t feel safe.
Know where the campus safety office is located. Visit the office and ask campus police if they have:
Blue light emergency phone stations.
Campus escort services.
Safety maps with suggested routes.
Support for safety apps like those listed below.
Discretely tell a close friend, such as a roommate, where you are going.
Trust your instincts. If you think you are being followed, quickly get someplace safe. If you think you are indeed in danger, run and make a lot of noise. Criminals like quiet, distracted guys or girls who will be easy victims.
A lot of crimes occur at parties, so go with friends and keep a close eye on beverages and food.
Enroll in a self-defense class and learn how to defend yourself. It is empowering and a great exercise. Many campuses offer self-defense classes, and a class will make you feel safe and more confident. A few classes and tips from a professional instructor is really what you need to be able to stay safe—however, still follow the safety tips listed above whenever possible.
The campus of Michigan State University has this statement as part of their safety policy: “MSU is a safe campus, and student safety and security is our first priority. However, students should always keep personal safety in mind. We recommend that students always lock their room doors and never prop or hold exterior doors; walk in groups on campus at night and make sure someone knows where they are going and when they will be back if they are going to be away.”
Every college or university is required to submit an annual security and fire safety report. For more information about the safety of the college your child is interested in, review their security and safety report.
For more accurate information on on-campus crimes versus crimes in the vicinity of the campus, visit Campus Safety and Security. It is a website that can give you more specific data about crimes at campuses around the country.
For very detailed information about a specific college, visit the National Center for Education Statistics, which is handy for researching everything about a potential college, from varsity athletic teams to financial aid and enrollment numbers, not just crime statistics.
Parents are always concerned about their child’s safety, but this is especially true as they let go of many of the safety measures they had in place before the child left the home. Check out the following links for great information to discuss with your child on issues they might not have thought about before. Much of the information could be applied to students of all ages, including high school students as well as adults.
To learn about the positive impact children and families experience due to MSU Extension programs, read our 2016 impact report: “Preparing young children for success” and “Preparing the future generation for success.” Additional impact reports, highlighting even more ways Michigan 4-H and MSU Extension positively impacted individuals and communities in 2016, can be downloaded from the Michigan 4-H website.
Living by airports, highways and other noisy environments could lead to adverse heart health, according to new research. (Courtesy Spectrum Health Beat)
Living in noise-saturated neighborhoods might be more than simply annoying, with new research suggesting it seems to raise the risk for serious heart problems.
Chronic noise from traffic and airports appears to trigger the amygdala, a brain region critically involved in stress regulation, brain scans have revealed.
Noise is also associated with increased inflammation of the arteries, which is a risk factor for stroke, heart attack and heart disease, said lead researcher Dr. Azar Radfar. She is a research fellow at Massachusetts General Hospital in Boston.
“We are not the first group talking about noise and cardiovascular disease,” Radfar said. “What we really show here is the mechanism linking noise to major adverse cardiovascular events.”
For the study, Radfar and her colleagues analyzed imaging scans of 499 healthy people, looking specifically at their brains and blood vessels.
The investigators then used the participants’ home addresses to obtain noise level estimates of their neighborhoods, based on aviation and highway noise data kept by the U.S. Department of Transportation.
People in the noisiest neighborhoods had higher levels of activity in their amygdala and more inflammation in their arteries, the researchers found.
The research team then followed the study participants for an average 3.7 years, to see if these symptoms of stress would lead to heart problems.
The findings showed that people exposed to chronic noise had a greater than threefold risk of suffering a heart attack, stroke or other major cardiovascular event, compared with people who had lower levels of noise exposure.
That risk remained elevated even after the researchers accounted for other risk factors, such as air pollution, high cholesterol, smoking and diabetes.
But the study could not prove that noise caused heart risks to rise.
Still, the amygdala appears to increase heart risk by triggering the release of hormones that fuel blood vessel inflammation, the researchers concluded.
Dr. Nieca Goldberg is director of the NYU Langone Tisch Center for Women’s Health in New York City. She said, based on this research, noise is “a link in the chain of cardiovascular risk, and I think it is an interesting question for doctors to ask their patients when assessing their cardiac risk.”
Radfar even suggested that people affected by transportation noise might consider soundproofing their homes.
On a community level, highway and urban planners can protect the populace by making road-noise barriers a part of road construction, Radfar suggested.
And, Goldberg added, if you’re in a noisy neighborhood, you might also want to consider other ways to reduce your stress. These might include yoga, meditation or aerobic exercise.
The findings are to be presented at the American Heart Association’s annual meeting in Chicago. Such research is considered preliminary until published in a peer-reviewed journal.
Did you know that the extra calories in a typical restaurant meal can mean a gain of two pounds a year for those who eat out just once a week? (Courtesy Spectrum Health Beat)
People with food allergies aren’t the only ones who need to be aware of menu minefields when eating out. If you’re trying to lose weight, it’s important that you don’t fall prey to these temptations.
It’s not only supersized meals that can be your diet downfall—restaurant meals, in general, have jumped in size. If you’re not careful, the U.S. Department of Agriculture warns that the extra calories in a typical restaurant meal can mean a gain of two pounds a year for those who eat out just once a week.
And, year after year, those pounds can really add up.
At breakfast, say no to over-the-top omelets. Eggs are healthy options at any meal, but dishes that smother them in cheese, sausage and other high-saturated fat ingredients can turn a simple 80-calorie egg into a dish with more than 1,000 calories.
Steer clear of oversized meat portions. A 3-ounce lean filet is a good once-in-a-while choice, but that tempting 16-ounce slab of prime rib delivers 1,400 calories even before you add in all the trimmings.
Pasta-and-protein dishes can more than double the calories of either a simply sauced dish of pasta or a broiled chicken breast, and even more when smothered with cheese or cream sauce.
A “personal” pizza sounds like a sensible serving, but it can come with far more calories than one gooey slice, especially if topped with an assortment of cured meats.
Chicken wings are one of the worst bangs for your buck because 75 percent of the calories come from fatty skin and breading, and provide little protein.
If you crave any of these dishes, make them at home where you can control ingredients and portion sizes.
Lace up those shoes and get started on your exercise revolution. It will change your life more than you might think. (Courtesy Spectrum Health Beat)
By Kim Delafuente, Spectrum Health Beat
Is your best “you” buried under unrealistic expectations, out of control stress and pure exhaustion?
You’re not alone. According to recent research, far too many of us are letting stress control our lives and increase the size of our waistlines.
When people become stressed, the hormone cortisol really gets to work, making weight control more difficult and it can be a snowball effect on your health.
One way to stop, or at least mitigate, cortisol’s dastardly effects is to exercise. Exercise can decrease the levels of cortisol circulating in the blood stream, plus it has the added benefit of giving you a positive boost of feel-good endorphins.
Regular exercise could certainly be a great connector to your best self. It helps us think more clearly, reduces stress and puts you in a better frame of mind.
Let’s take a poll. When was the last time you said:
“I am confident.”
“I am strong.”
“I am taking charge of my health.”
“I feel happy and healthy.”
“I have my stress level in check.”
“I feel in control of my life.”
“I am the best me.”
Has it been a while?
Now, let me ask you this: When was the last time you said “I get to exercise” (and meant it)?
Get to exercise, really? Does anyone honestly feel that way?
Yup, it’s true. I would say that most everyone who has managed to sustain an active lifestyle says that every time they work out. They have truly found something they enjoy about moving.
Maybe it’s the sense of accomplishment, the camaraderie, the endorphin boost, or the results that keep them going. Or maybe, underneath the sweat, they have discovered better versions of themselves.
When we tell ourselves (and anyone else listening) that “I have to exercise” it sounds like one more chore on the never-ending to-do list.
So what if we thought of exercise as something special like getting a pedicure, going shopping, or taking a weekend getaway? All of a sudden it sounds like a gift and it becomes something we look forward to each day. You even might find yourself saying “I get to exercise.”
The time to start is now. Arrange a walk with a friend, join a group exercise class, or find a good workout on YouTube. These are all manageable starting points.
There is no need to take on a hard core workout at the get-go. Even 10 minutes several times a day can make a difference. The more you exercise, the more you will feel confident, stronger, less stressed and happier.
Your best “you” might even start to surface.
Can’t wait to get started? Great, but don’t forget your new mantra “I get to exercise!”
Now get on those shoes and get going! What are you waiting for?
For more information contact Stephanie Ostrenga, ostrenga@msu.edu.
Keeping children’s hands clean at home and school is an essential tool in keeping them healthy and stopping the spread of germs. Parents and caregivers can set a good example and teach children the proper way to wash their hands by demonstrating proper hand-washing each time they wash their hands. This may take several times to have the children get the hang of it, although it will improve with practice and age.
How should we teach children to wash their hands?
Have clean disposable paper towel available.
Turn the water on to a comfortable, warm temperature.
Get both hands wet and then remove hands from the water and apply soap.
Rub hands together vigorously until the soap turns into lather or is full of bubbles
Rub the palms of the hands, the back of the hands, in between the fingers, underneath fingernails and around the wrist. Continue this process for at least 20 seconds.
Rinse hands until all the soap and dirt is rinsed from the hands.
Dry hands thoroughly with the disposable paper towel as germs like to grow in wet and warm places.
Leave the water running while you dry your hands, and then use the paper towel to turn the water off before throwing it away. This prevents germs from getting onto hands from the faucet handle.
When should children wash their hands?
Before and after handling food
Before and after eating food
After using the restroom (after washing hands, use clean dry cloth to open the door when leaving, then dispose the paper towel into the trash)
After combing or touching hair
After playing with or petting an animal
After playing outdoors
After coughing, sneezing or blowing their nose
Remember to wash your hands frequently throughout the day and practice proper hand-washing with your children or students. This coloring page is one of many free resources from Fight BAC! that can be used with children to reinforce hand-washing practice at home and at school. Michigan State University Extension recommends that you wash your hands thoroughly and continue to monitor your children’s hand washing techniques to keep them healthy and prevent illness.
Are you about to send your last child to college, the military or into the work field? How is this soon-to-be separation affecting you? Do you have friends or co-workers that will be empty-nesters or have entered this phase who seem to be managing better or are more emotionally calm?
When a child leaves the house in search of independence, it can be an emotional time for all involved. To make this transition easier, it may help to focus on the positives and what you will gain and practice equanimity.
In the book, Buddha’s Brain–The Practical Neuroscience of Happiness, Love & Wisdom by Rick Hanson, PH.D. and Richard Mendius, MD they describe that the human mind defaults to negative emotions and suffering, but with practice, you can re-wire the brain to develop equanimity. The word equanimity comes from the Latin roots meaning “even” and “mind”. The definition of equanimity is mental calmness, composure and evenness of temper, especially in a difficult situation.
In a sense, equanimity is your brains circuit breaker. It breaks the chain of suffering by separating the feeling tones of experience from the machinery of craving, neutralizing your reactions to those feeling tones. The authors also state that psychologists have a term they call “demand characteristics” for the aspects of situations that really pull at you. With equanimity, situations have only characteristics, not demands. When you have equanimity, you do not grasp after enjoyable experiences or push against undesirable ones, you have space, or a buffer zone, between you and your feeling zones and are able to not react impulsively.
How do you train your brain to not react but to maintain calm? In the book there are five stages to developing the factors of equanimity:
Understanding–Develop an ability to recognize that rewards and painful experiences are transient, meaning both do not last that long or are that awful. Life is a continuum of change and that most of the factors that shape the future are out of your hands.
Intention–Keep reminding yourself of the important reasons for equanimity, you want more freedom from craving and suffering it brings.
Steadiness of Mind–Pay particular attention to the neutral feeling zone. Through sensitizing yourself to the neutral aspects of experiences, your mind will become more comfortable staying with them, and less inclined to seek rewards or scan for threats.
Spacious Awareness–The space of awareness allows every content of the mind to be or not to be, to come and to go. Thoughts are just thoughts, sounds are just sounds, situations are just situations and people are just being themselves.
Tranquility–Do not act based on the feeling tone. Set aside a period every day, even just a minute long to start with then increase or extend that time, to consciously release preferences for or against anything. Your actions will be guided more by your values and virtues rather than your desires that are reactions to positive or negative feeling tones.
In closing, Buddhism has a metaphor for the different conditions in life. They are called the Eight Worldly Winds:
Pleasure and pain
Praise and blame
Gain and loss
Fame and ill repute
As you gain equanimity, these winds have less effect on your mind. When managing the emotions of separation, think of the gains your child is striving for rather than the loss to you. Michigan State University Extension offers social-emotional health development programming throughout the state that are designed to help participants navigate feelings and stress. Peruse their website to find a Stress Less with MindfulnessorRELAX: Alternatives to Anger series event in your county.
When fall and winter roll around, it’s not uncommon for people to get a little blue. You or someone you know may feel more tired, unmotivated, and sad — but just because it happens every year doesn’t mean it’s normal. What’s commonly known as the “winter blues” could be something more. Especially during the cold and dark months, attention to senior mental health is critical for overall wellness.
It’s not just “feeling down”
Sadness and anger are part of a healthy spectrum of emotions, so feeling down or upset once in a while is totally normal. However, if a mood change lasts for a week or more, it could be a bigger problem than the blues.
Seasonal Affective Disorder, often abbreviated as SAD, is a mental health condition that affects sufferers during certain seasons. While it’s usually associated with winter, SAD can actually occur at different points of the year for different people. The disorder is more common during winter in the northern states, as our northern latitudes receive less sunlight than the south.
Aging adults may be at higher risk of depression and SAD, according to the Centers for Disease Control and Prevention. Senior physical health and senior mental health go hand in hand – depression is more common in people with other illnesses, such as heart disease and cancer, and around 80% of older adults have at least one chronic health condition.
Another condition that could be the cause of winter blues is vitamin D deficiency. While vitamin D deficiency is something that should be addressed no matter what age, the condition is particularly serious in aging and elderly adults. Symptoms of a vitamin D deficiency are easy to overlook, and include:
Muscle aches
Bone pain
Fatigue
Depression symptoms
If left undiagnosed and untreated for too long in seniors, a vitamin D deficiency can lead to a higher risk of osteoporosis, so be sure to talk to a medical professional if you’re concerned.
It’s treatable
The good news about the different causes of winter blues is that they’re pretty well understood by the medical community and they’re totally treatable.
There are a variety of treatments for SAD that have been tested and proven to work in almost all cases. Here are a few:
Antidepressants
Increased sun exposure
Light box therapy
Cognitive behavior therapy
Regular exercise
Mindfulness practices
If you think you might be suffering from SAD, talk to your doctor about what treatment is best for you.
For vitamin D deficiency, the treatment is a little more cut and dry. Incorporating vitamin D-rich foods into your diet is the most natural way to tackle a deficiency. Great foods include:
Egg yolks
Cheeses
Fatty fish
Beef liver
Fortified dairy products
A doctor may also recommend nutritional supplements, but remember to never begin taking vitamin supplements without first consulting a medical professional, as they may interfere with other treatments and medications.
If you or someone close to you goes through the winter blues, there’s a chance that treatment can help. Regardless of whether you feel the effects of SAD or vitamin D deficiency, be sure to pay close attention to your physical and mental health this winter. Spend time with family and friends, get plenty of exercise and nutrition, and make the cold months just as enjoyable as the rest of your year!
Family life can be fun, rewarding and complicated. Some of the more emotional discussions that families deal with revolve around problem-solving and conflict resolution.
The following are some tips to help with family decision-making:
Avoid discussing an issue or problem at an inappropriate time. Problem-solving tends to be difficult when people are angry or tired. Have a discussion when everyone is calm.
Do not begin the decision-making process with a closed mind. You may be surprised at the creative solutions your family creates together when everyone is open.
Be sure to listen to other people’s viewpoints and feelings. Agree or disagree, those are their feelings. Respect them.
Clarify to make sure you understand correctly and you are not making assumptions. Always check to make sure everyone is on the same page.
Do not let anger become a barrier to progress. Getting angry, criticizing, calling names, blaming, using sarcasm or other aggressive behavior does not help. If you are angry, take a break.
Do not give in just because it is easier. Saying, “I guess you’re right” with a big sigh, or being submissive in order to avoid conflict is not problem-solving, it’s avoidance.
Be realistic. Try to attach decisions to resources such as time, energy and money.
Avoid ultimatums. Ultimatums threaten other people into submitting to what they want. For example, “You’ll do it or I’ll divorce you!”
Be respectful. Refusing to regard individual differences in personalities, goals, values, emotional investments and lifestyles does not encourage teamwork. Go back to tip #3.
Communicate directly. Using a middle-person to communicate with another family member can cause even more emotions to flare and can lead to misunderstandings.
Be involved in family decisions. If you do not take an active interest in decisions that concern other members of the family, which could benefit by your involvement, do not be hurt when others are disinterested in your problems.
Establish suitable boundaries around family decision-making. Example of this might be who will be involved in the process; immediate family, extended family, in-laws.
By becoming aware of these tips, families may be able to communicate effectively without anger and hurt. They will be able to create a plan that is agreeable to all involved and successfully resolve family issues.
Visit the Michigan State University Extension website for more information and check out a variety of educational programs throughout the state.
Eye tests could one day make it possible to screen people in their 40s or 50s for early signs of Alzheimer’s, and begin treatment to delay further progression of the disease. (Courtesy Spectrum Health Beat)
By Robert Preidt, HealthDay
An eye exam might spot people with Alzheimer’s disease before they show any symptoms, researchers report.
“All of us have a small area devoid of blood vessels in the center of our retinas that is responsible for our most precise vision. We found that this zone lacking blood vessels was significantly enlarged in people with pre-clinical Alzheimer’s disease,” explained co-principal investigator Dr. Rajendra Apte. He is a professor of ophthalmology and visual sciences at Washington University School of Medicine in St. Louis.
Previous studies have found that the eyes of people who had died from Alzheimer’s showed signs of thinning in the center of the retina and deterioration of the optic nerve.
In this new study, Apte’s team used a noninvasive technique called optical coherence tomography angiography to examine the thickness of the retinas and fibers in the optic nerves of 30 people, average age mid-70s, who had no symptoms of Alzheimer’s.
A form of the test is available at many eye doctors in the United States.
After the eye tests, PET scans and cerebrospinal fluid analyses revealed that about half of the study participants had elevated levels of the Alzheimer’s-related proteins amyloid or tau. So, even though they didn’t have any Alzheimer’s symptoms, these people were likely to develop the disease.
“In the patients with elevated levels of amyloid or tau, we detected significant thinning in the center of the retina,” Apte said in a university news release.
According to study first author Dr. Bliss O’Bryhim, “This technique has great potential to become a screening tool that helps decide who should undergo more expensive and invasive testing for Alzheimer’s disease prior to the appearance of clinical symptoms.” O’Bryhim is a resident physician in the department of ophthalmology and visual sciences.
“Our hope is to use this technique to understand who is accumulating abnormal proteins in the brain that may lead them to develop Alzheimer’s,” she added.
It’s believed that Alzheimer’s-related plaques can accumulate in the brain two decades before symptoms appear, so scientists are trying to find ways to detect the disease earlier.
Currently, PET scans and lumbar punctures are used to help diagnose Alzheimer’s, but these methods are invasive and expensive.
Further research is needed, but this eye test could one day make it possible to screen people in their 40s or 50s for early signs of Alzheimer’s, and begin treatment to delay further progression of the disease, the study authors suggested.
The study was published in the journal JAMA Ophthalmology.
By Dr. Jenny Bush, Director of Pediatrics at Cherry Health and Pediatrician at Westside Health Center
As winter is coming we all worry about making sure our young ones are kept warm when we go out. We must remember though, that we also want them to be safe. The emergency room sees many young children with serious injuries in the winter due to big coats or snowsuits causing car seat straps not to work well. Even when the straps seem tight, the force of a car accident can squish down the coat and allow space for the child to slip from the straps and get hurt.
Here are some tips for keeping your child both warm and safe:
When possible, warm the car before you get in.
Have your kids wear their hats, mittens and warm shoes or boots.
For babies in an infant seat, place them in the car seat with the straps tight, then tuck a blanket around them or use a car seat cover. Make sure nothing is over the baby’s face. Store the seat inside when not in use so that the baby is not in contact with the cold seat. Nothing should ever be placed between the baby and the car seat, as that makes them less safe.
For toddlers or young children, have them wear their coat to the car, take it off to strap them in tight and then turn the coat backwards and place it over their arms (see picture below). Another option would be to have a blanket kept in the backseat for them to use.
Consider having a winter emergency kit in the car. Include back up clothing, socks, and mittens, a blanket and some snacks.
While these tips focus on kids, they do apply to adults as well. Large coats can also cause our seat belts to be ineffective. We need to be safe so that in the case of an accident we can focus on our kids and help calm them.
As we age, it seems that it is harder to control body weight, especially the protrusion and flattening of certain body parts. It appears as though, for no good reason, our bellies poke out a little more and our buttocks flatten a little more. A potential culprit for that protruding belly is diet soda or beverages with artificial sweeteners.
In an articleby Wiley of Science Daily, a study shows a direct link between the high consumption of diet drinks and the increase of belly fat in older adults. The study also references, with the increase in belly fat, that there is the increased risk of other diseases related to obesity. If you are one of the individuals who, in an effort to reduce the intake of sugary drinks have turned to diet drinks and you find yourself drinking one or more diet drinks daily, here are some suggestions to your decrease your intake:
Substitute at least one diet drink with real fruit-flavored water, like lemons, strawberries, peaches, etc.
Replace one diet drink, per day with a tall glass of plain, cold water.
When eating out, alternate your beverages by substituting a glass of water with lemon every other time you eat out.
Identify your favorite diet drink, if they don’t have it on the menu, drink water instead.
Order unsweetened fruit tea instead of a diet soda.
Plan to reduce your diet soda intake to only a few times a week, then progress to only a few times a month, or less.
Eventually, over time, you should experience some reduction in belly fat. Read more about other health, nutrition and weight management topics through Michigan State University Extension. There are many tips to encourage you to work on habits that may be contributing to extra fat and help reduce some risks factors related to obesity.
The 3D imaging software, True 3D Viewer by EchoPixel Inc., is the latest high-tech tool used by the congenital heart team to understand the complex anatomy of a beating heart.
The physicians used scans of Luke’s heart to create the virtual image, which they consulted as they decided whether to do surgery, and how to prepare for the operation.
‘Tired pretty quick’
Luke, the son of Pam and Jason Carpenter, was born with several rare congenital heart defects, including dextrocardia, a condition in which the heart is situated on the right side of the chest, instead of the left. And he had transposition of the great arteries—which means the two major blood vessels that carry blood from the heart were switched.
Photo by Chris Clark, Spectrum Health Beat
By the time he entered Thornapple Kellogg High School last fall, Luke had undergone four open-heart surgeries. Surgeons patched holes in his heart, replaced the mitral valve and rerouted major blood vessels.
The fixes helped him grow and thrive in school and activities. He couldn’t play contact sports because of the blood thinners he took, but he loved to watch football and basketball. And he played golf and joined the high school team.
One day, he would like to become an athletic trainer for sports teams.
In the fall of his freshman year, however, he noticed difficulty in keeping up the same level of activity.
“I’d get tired pretty quick,” he said. “I would feel like (my heart) was beating really fast.”
“He was fine (when he was) resting,” his mom said. “But when he was running around the yard or doing something even mildly active, his heart would be pounding really hard.”
The congenital heart team focused on the tube that had been placed in Luke’s heart to connect the right side of the heart to the lung arteries. A surgeon first created the conduit when he was 14 months old because he was born without a pulmonary artery. A surgeon replaced it when Luke turned 9.
Dr. Vettukattil examined the structure in a heart catheterization procedure. He hoped to use a balloon catheter to expand the tube and improve blood flow.
But he discovered the conduit lay between the heart and the breast bone, a tight spot that compressed the tube. The congenital heart team determined he needed open-heart surgery to replace the tube—and to place it in a different spot.
Getting a clear picture of Luke’s unique heart became crucial to planning the surgery.
“In a complex heart like this, when the heart is on the right side of the chest, it is important for the surgeon to orient themselves,” Dr. Vettukattil said.
A pioneer in 3D imaging techniques, Dr. Vettukattil used scans of Luke’s heart to create a 3D printed model, printed in a clear plastic resin.
That model also was used to create the image of the heart viewed on the Echo Pixel monitor. Wearing 3D glasses, the physicians examined the heart and its position within Luke’s chest.
“When you do the Echo Pixel model, you are visualizing the whole chest,” Dr. Vettukattil said. “You have a much better spatial understanding—the whole organ system of the patient is represented intact. And you are visualizing it in three dimensions.”
Marcus Haw, MD, pediatric heart surgeon and co-director of the congenital heart center, used the 3D images to plan the operation.
“As soon as I reviewed the printed model, I was able to show Luke and his parents the compressed conduit,” he said.
“More importantly, it showed that there was an extension of his heart cavity that would give room for a larger conduit—and that the coronary artery was not in the way of the potential route for the conduit.”
On April 16, 2018, he placed a new tube between the right side of the heart and lung arteries, this time routing it across the top of Luke’s heart. He also replaced the mitral valve with a larger one.
‘Means everything to us’
Two and a half weeks later, Luke arrived at the congenital heart center for his follow-up visit.
“You’re healing nicely,” said physician assistant Sarah Yarger, PA, as she examined the incision.
As he recovered from surgery, Luke said he was slowly regaining energy and appetite. He received approval to return to school the next week.
He hoped the new connector in his heart would make a difference. He looked forward to getting back on the golf course.
“I hope it will make me have more energy and able to do more things,” he said.
He had a chance to look at the colorful 3D model of his heart pre-surgery.
Photo by Chris Clark, Spectrum Health Beat
“It’s crazy,” he said, turning the heart over in his hands.
He pointed out the tube that lay compressed under the sternum—the one that had just been replaced.
For the specialists at the congenital heart center, the use of 3D imagery—including the printed model and the virtual image seen with 3D glasses—helps further the diagnosis and treatment of complex congenital heart defects.
“The capability to see the structures of the heart in this way is opening up new possibilities for patients who’ve previously been told there is no more we can do or that surgery is too dangerous,” Dr. Haw said.
The physicians continue to work on ways to better see the interrelated parts of a beating heart so they can fine-tune each patient’s treatment.
“That means everything to us,” Dr. Vettukattil said. “If we can use the best technology for the best treatment for our patients, that means a lot.”
Many people use the internet to find health-related information for themselves, family or friends. Health-related websites are one of the most widely-searched sites in the world. In fact, according to Pew Internet & American Life Project, 80 percent of internet users, or about 93 million Americans say they have looked online for health-related information within the last year. This is an increase of 18 percent from 2001, in which only 62 percent of internet users who went online to research health related topics. Although there is quality information on the internet, it is important to sift through the fact and fiction when searching for health information.
What to look for:
Credible source:
Ensure the website is managed by recognized and responsible authorities. Many reliable sources include a branch of the federal government, a non-profit institution, university or health system.
An “About Us” page should be included with proper contact information for the organization or institution.
Check more than one source/website for the desired information
Quality information:
The authors or editors are qualified health care professionals and their credentials are clearly stated.
Information included should be reviewed by a subject-appropriate advisory board.
Sites that have a privacy policy indicating what information they collect.
Research-based:
Rely on medical research, not opinion. The site should describe the evidence, such as articles in medical journals, that the material is based on.
Beware of bias. Is the site supported by public funds or commercial advertising?
Timeliness:
Is the site updated often with current information? Check for dates, last updated, or copy right dates to ensure all the information is relevant today (less than three years old).
What to avoid:
Discussion of miracle cures or advertisements for health related products within the article are an indicator of bias information. If it sounds too good to be true, it probably is!
Sites asking you to pay for information or to create an account are often not trustworthy sources to collect information related to your health. Most reliable information is accessible to the general public for free.
Websites made up of only forums or discussion groups present people’s opinions and not scientific evidence. These sites may be a good place to document your personal journey but shouldn’t be used to find scientific research.
Consult with your health care professional:
Give the information you collected to your health care provider to review.
Talk to your health care professional about your specific health information concerns.
Make a list of all your health concerns to take to your appointment.
It is okay to be skeptical when looking for trustworthy health information online. Keep your information private and never provide your social security number, address, date of birth or credit card information before reading the privacy policy. Although online sites can offer quality information, they are not made to replace your doctor. Consult with your health care provider before making any medical changes. Michigan State University Extension is a reliable source for information and resources on health and nutrition.
Want to hike a mountain? Do a biking tour? Visualize your goals, then put a plan in writing of how you’ll achieve that dream. (Courtesy Spectrum Health Beat)
By Sue Thoms, Spectrum Health Beat
You resolve to exercise, with visions of a leaner, fitter, stronger you in the months ahead. You will climb that mountain, run that 5K, ski, swim, bike—or maybe just power-shop with ease.
If you schedule time to exercise and put it on the calendar, you are more likely to make it happen. An online calendar with pop-up reminders is an added plus. And if other people have access to that calendar, that can only increase accountability.
Use an activity tracker
It can be as simple as a pedometer or the most sophisticated Fitbit—anything that measures how much you do (or don’t do) can remind you to get moving.
Have fun
If you find activities that keep you engaged, you are more likely to come back for more. Try a group activity, like step aerobics or a boot camp class. But be conscious of the level of the class—and whether you are ready for it.
Get SMART
A SMART goal is specific, measurable, attainable, realistic and timely. For example, you might aim to progress from 20 minutes of walking to 20 minutes of running. When you set goals, it helps to begin with the end in mind and figure out the steps needed to get there.
Adopt a habit
How long it takes for a new pattern to become an automatic one varies from person to person. Researchers have floated numbers ranging from 21 to 66 days. The key is to hang in there long enough so exercise becomes the norm. Eventually, you won’t be able to imagine life without it.
Revise goals if necessary
You can make your fitness goals more difficult as you make progress. And you can loosen up a bit if you feel overwhelmed. Instead of giving up, revise and refocus. Failure is not a bad thing if we learn from it.
Don’t let soreness deter you
It’s OK to push yourself a little, and feel achy muscles the next day. Back off if you see serious effects—like persistent swelling, a limp or an inability to reach for an object. But if you haven’t done much exercise in a while, it’s normal to feel some soreness. Keep moving the next day—use those muscles.
Hydrate
It’s important to make sure you have plenty of water, especially in the winter when the air is dry. When you are hydrated, you will have a better workout. If your lips are chapped or you can write your name on the back of your hand, you need water.
Look at the big picture
Make your commitment to exercise part of an overall healthy lifestyle. Aim to sleep better and eat a healthy diet—both will help you get the most from that time you spend at the gym.
Seek help
There are plenty of experts who can help you set up a plan that works. Be sure they have training and credentials, such as certification from the American College of Sports Medicine or the National Strength and Conditioning Association. These folks can get you moving in the right direction.
The holidays are fast approaching, and there is a whirlwind of activities, to-do lists, and travel. With so much going on, it’s easy to get caught up in all the excitement. At the same time, cold and flu season is already upon us, and the stress of the holidays don’t do our immune systems any favors.
Before getting too caught up in all the the fun that comes this time of year, it’s important for seniors to get proactive with their health. Helping your system with a diet filled with immune boosting foods is a great way to start. Here are eight foods the get you through the holiday season.
Citrus. Citrus fruits like oranges and lemons are high in Vitamin C, and offer an all-natural boost to the immune system. Foods high in Vitamin C not only protect against the common cold and other seasonal illness, but can lessen the duration and intensity of sickness as well. There is no wrong time to eat some citrus
Ginger. When preventing the cold and flu, ginger and its anti-inflammatory properties have no match. When inflammation is down, the immune system is able to function more effectively. Ginger has many well-documented uses, and can help intestinal and heart health as well. A cup of ginger tea in the mornings during the holidays can go a long way in improving senior health.
Honey. If your cup of ginger tea is too spicy, then adding some raw honey might help it go down easier, and provide even more health benefits. Honey soothes sore throats and works as an antibacterial, killing germs while boosting the immune system.
Blueberries. Berries, particularly blueberries, are full of antioxidants, which fight colds and support immune health. In addition to these antioxidants, blueberries contain healthy Omega-3 fatty acids, which protect cognitive functions and can help improve overall brain health in aging seniors.
Salmon. Like blueberries, salmon has healthy Omega-3 fatty acids, and is another component in brain health. In addition, salmon and other wild fish contain zinc, an important nutrient in reducing the spread of the common cold. While most effective in children, zinc can also help adults build strong immune systems and fight disease.
Dark Chocolate. Who doesn’t like chocolate? Dark chocolates contain theobromine, an antioxidant which can help suppress coughs during cold and flu season, along with tasting delicious. One tip for seniors? Try making some desserts with dark chocolate this holiday season.
Broccoli. While veggies might not be the most exciting food, cruciferous vegetables such as broccoli, cabbage, cauliflower, and Brussel sprouts are an important addition to your diet. Broccoli and the others can boost enzymes that help fight cold and flu germs and strengthen the overall immune system. Eating a serving of veggies with dinner is a key way to help promote good immune health.
Eggs. Simple to make and easy to eat, eggs can be added into your diet in some way at almost every meal. Eggs also provide Vitamin D, a vitamin that, along with Vitamin C, boosts the immune system to fight off colds and the flu.
Garlic. Along with being a versatile flavor to add to many dishes, garlic provides immune boosting compounds. Garlic is an easy addition to work into more foods to add that extra benefit to health. In addition to immune health, garlic can also lower blood pressure, according to the National Center for Complementary and Integrative Health.
Chicken. It’s not just the eggs that are good for you! Chicken and other poultry can battle cold symptoms as well as providing the immune boost to help stop you from getting sick in the first place. Simple chicken dishes, chicken soup, or even chicken stock can add useful vitamins and nutrients to a senior diet. And like other foods on this list, chicken provides other benefits as well. Chicken is high in iron, and provides more heart healthy help.
Boosting immune health is key to preventing illness. From the upcoming cold and flu season, to more serious sickness, a healthy immune system is the first way to protect yourself. Adding these foods and others like them to your daily diet will help you eat well, appreciate life, and enjoy this holiday season to the fullest.
It’s been several years since Boomers began reaching the age of retirement, and the reality of our society’s lack of preparedness to deal with the influx of retirees over the next decade has become impossible to ignore. This issue has come to be known as “The 2030 Problem,” and one of the main points of concern is the ability of our medical system to address the needs of so many seniors. So what are the current and impending problems with the availability of senior health care services?
Healthcare Professionals
We’re already facing a shortage of primary care physicians in the United States, and the issue is only going to get worse according to the Association of American Medical Colleges. By 2030, we could be facing a shortfall of as many as 43,000 primary care physicians across the country, and the problem is expected to be worse for people living outside large population areas and patients using government health care assistance programs such as Medicare and Medicaid.
On top of this, it’s not only primary care where shortages are projected, but also specialized healthcare professionals such as surgeons and geriatricians. Demand for specialty healthcare services is projected to require as many as 61,000 more physicians than will be practicing in 2030, an even steeper disparity than primary care.
Caretakers
Not only are healthcare professionals going to be in short supply, the number of both professional and unofficial caretakers may not be sufficient for the rising senior population. Many seniors rely on a network of family and friends to help with activities of daily living as they age, but research from the AARP reports that the ratio of potential caregivers to retirees will fall from 7:1 in 2010 to 4:1 in 2030. Soon-to-be retirees planning to rely on family for care may not have as much success as they hope, and will most likely need turn to assisted living or another formal care option as they find they need more assistance with activities of daily living.
Formal care faces its own challenges in this new population of retirees, however. The United States is projected to become majority minority by 2043, and the current generation of soon-to-be retirees is certainly more diverse than their predecessors. However, projections in senior health care professions speculate that formal caretakers are not on a course to become similarly diverse. Fortunately, studies on the implementation of cultural competency training in senior care settings have shown that culture barriers can be overcome.
Diseases and Conditions
There has been a dramatic shift in the leading causes of death in the last century. From the early 1900s to now, infection-caused diseases such as influenza and pneumonia have given way to noncommunicable, chronic conditions such as heart disease and cancer as the leading causes of death in the United States. Elderly populations are at high risk for both of these conditions, as well as other conditions that fall into the ten leading causes, such as stroke and Alzheimer’s disease, simply due to the way the human body ages. And while rising life expectancies are a triumph for medicine, longer lifespans do present the need for a change in our approach to healthcare.
The issue is that many of these diseases and conditions don’t have cures, and in some cases, don’t even have effective research-based treatments. So, even if the barriers to senior health care access were to be removed, retiring adults are facing the issue of manageable, but not treatable, chronic illnesses.
Care Focuses
Related but not synonymous to the shift in prevalent diseases is the focus of healthcare in senior populations. According to the CDC, about half of all adults in the United States are managing one or more chronic health conditions, with one in four living with at least two. Known as comorbidity, the presence of two or more chronic diseases or conditions presents a unique challenge to healthcare providers, as they need to understand not only how to treat the diseases separately, but also how the diseases present, interact, and even worsen when experienced simultaneously.
This shift in focus to comorbidity requires a much more consistent and frequent approach to seeking and obtaining healthcare, as opposed to the reactionary model experienced by many US adults. While ongoing healthcare may be a better model, the associated costs of frequent physician visits may be prohibitive to seniors who may already be facing a crisis of affordability.
Affordability
According to a report by Fidelity, healthy, retirement-aged couples can expect to spend $245,000 on healthcare costs over the course of their retirement – and other sources suggest that this estimate may be conservative. Baby Boomers have an average of only $147,000 saved for retirement, leading to natural concern about the high cost of retirement living, and experts suggest that government assistance programs like Medicare will not be able to sustain the retiree boom.
The picture of senior health care in the coming decade looks bleak, but it’s important to remember that our society faced similar questions of economic strain when faced with caring for the Baby Boomers as children. While it’s important to keep the challenges of retirement in mind as we move towards 2030, it’s also important to not lose sight of the joy that the Golden Years can bring. By facing projected issues now, we can prepare for the needs of seniors for years down the line.
In an instant, Julie and John VanderMolen became parents of three beautiful infants.
All boys.
All identical.
Statistically, that’s a rare event―identical triplets occur once in every 100,000 births.
And for the VanderMolens, it’s a triply blessed event.
The babies arrived by cesarean section Nov. 26 at Spectrum Health Butterworth Hospital, and the couple eagerly embraced the moment they became a family of five.
“I just was a mess of tears,” Julie says. “The pregnancy was a pretty long journey for me.
“Just having that bond with them in utero, and being able to feel each one of them move separately. And then to see them outside of me, it just felt so surreal. I felt like I already knew them.”
Ivan John arrived first, at 11:28 a.m., weighing 4 pounds, 7 ounces. Then came William Lloyd, at 11:29 a.m., tipping the scale at 5 pounds. Third was Harrison Kenneth, born at 11:31 a.m., weighing 3 pounds, 15 ounces.
Each has a full head of hair, and each gave a hearty cry at birth.
“To hear that scream―that moment is indescribable,” John says. “I am just so happy and thankful they are healthy. They are doing great now. We are just very blessed.”
One, two, three heartbeats
The couple found out they were expecting triplets early in the pregnancy. Julie had experienced a miscarriage a year earlier, so she had an ultrasound exam at six weeks.
“You guys are having twins,” the technician said, as she detected two heartbeats.
Photos by Chris Clark
A moment later, she added, “There are three heartbeats.”
Julie began to shake. “Like a leaf,” she says. John became dizzy.
“Things got real very quickly,” he says. “I just was not prepared. I felt like I had been hit by a car.”
It didn’t take long for shock to give way to feelings of excitement.
“We desperately wanted children,” Julie says.
Although John had lobbied for a big family, they hadn’t decided how many kids they wanted. They thought they would start with one and see how that went.
Doctors told the parents early in the pregnancy the infants would be identical because, although they had three separate sacs, they shared a single placenta.
Identical triplets can occur when a single fertilized egg divides in two, and then one of those eggs divides, said Vivian Romero, MD, a maternal-fetal medicine specialist with Spectrum Health Medical Group.
Julie, a social worker, and John, a former Marine who works for the federal government, are Grand Rapids-area natives who moved to North Carolina for John’s job. After they found out they were expecting triplets, they moved back to West Michigan to be closer to family.
To be able to see him and hold him is an indescribable feeling.
The boys receive nourishment through feeding tubes. They will learn to eat on their own before they are ready to go home.
Perfection
On Monday afternoon, John wheels Julie to the NICU so they can hold the babies, providing skin-to-skin contact. They make sure each boy receives equal cuddle time. This visit, Ivan waits in his crib while his brothers get their turn.
Nurse Bos lifts Harrison from his crib and gently helps Julie settle him on her chest.
“Hi, buddy. Come to mama,” Julie murmurs. Harrison opens his eyes and looks up at her.
John sits in a nearby chair and holds William. The newborn squawks and squirms, then settles in and closes his eyes.
“To be able to see him and hold him is an indescribable feeling,” John says.
“It’s unlike anything you can ever describe,” Julie agrees. “It’s perfection.”
The VanderMolens received a moment of fame with a playful video they created to announce their triple pregnancy. It shows their frantic preparations for parenthood―with John catching three baseballs and Julie filling three baby bottles. It was featured on ABC’s Good Morning America.
Now, they can’t wait to bring their babies to their home in Kentwood, Michigan. Three cribs await the boys upstairs. A triple stroller stands ready. They have piles of outfits, diapers and bottles.
Photo by Chris Clark
Julie looks forward to taking her sons to church. John dreams of playing sports with the boys.
With Julie still recovering from surgery, the couple says they don’t think they have quite come to grips with the challenges ahead.
“The full responsibility has not sunk in yet,” John says.
“But I wouldn’t say we are fearful about it at all,” Julie says. “The connection we have with them is just so instant. And I am so looking forward to being home, on our own schedule, and figuring it out together as a family.”
One of the best ways to manage chronic conditions such as diabetes, arthritis or Parkinson’s disease is to make a weekly action plan. This will guide you to achieve your health goals. Michigan State University Extension suggests you make sure your action plan has these key ideas:
Make your action plan something you want to do
This is your plan, not someone else’s plan for you. Action plans can help you feel better by successfully accomplishing tasks.
Your plan is something you think you should do and want to do or achieve yourself. An example is if you hate pool water, you shouldn’t make a goal to swim three times a week.
Pick something you can do easily
Ask yourself if your plan is realistic and achievable for you right now. You wouldn’t want to begin walking three miles a day if you have not walked after your knee surgery!
If you feel you will fail at this action, then change it so you can succeed. If you do fail at an action plan, usually you will not try again.
Be action specific
What is it that you are going to do?
How much are you going to do? This can be broken down in minutes or days.
When are you going to do it? Be specific.
Plan ahead for possible barriers
Ask yourself what might get in the way of achieving this goal. If the weather is bad you may not want to walk.
Figure out ahead of time how you will handle barriers, such as plan on walking in an open gym in the evening when the weather is bad.
Know who you can call if you need help. You may like to have a partner when you walk.
Celebrate and evaluate:
Congratulate yourself on what you’ve achieved.
If things went well, the next week you may be able to stretch your goal. Instead of walking a quarter of a mile three days a week, you may walk a half mile four days a week.
If things got in your way, find solutions to help get past the barrier. Perhaps walking through a box store three days a week is better than walking in inclement weather. Keep track of your progress. If things get in your way, think of solutions that can help you achieve your goal.
An example of a weekly action plan to get more exercise
What am I going to do?
I will start taking a water aerobics class.
How often will I do it?
I will do one hour a week.
When will I do it?
I will go to the 9 a.m. class every Friday.
What might get into my way?
The weather, which may make it challenging to get out of the house in the morning.
What might make doing this easier for me?
I will ask a friend to join me; one that has mentioned water aerobics before.
Action plans outline steps you can take to attain a larger health goal. Research shows that such plans are instrumental in bringing about behavior changes in patients. American College of Physicians Foundation gives ideas for some opportunities to use an action plan:
Gift-giving adds up fast, both financially and emotionally, during the holiday season. The stress of finding just the right thing may be easier than you think and you can keep your loved ones health in mind at the same time.
Michigan State University Extension suggests these healthy ideas to be used for any age group and they promote physical activity and healthy eating along the way.
Health related magazine – Give a recipe magazine or one related to overall health. There are magazines for children, women or men as well as magazines specific to physical activity.
Healthy recipe and ingredients – Do you have a favorite healthy recipe that everyone always asks you to make? Copy the recipe and purchase the ingredients and you have a great gift.
Meals for someone home bound – Prepare a meal for someone who has just had a baby or surgery, to an elderly person no longer able to get out or anyone else you feel is in need. As you cook for yourself or your family, simply take out one serving. These meals could also be frozen and used as needed by the person receiving them.
Coupon to host a sledding party – Sledding is a great way to promote physical activity during winter months. After sledding, serve healthy snacks like cheese sticks and apples with low-fat hot chocolate.
Physical activity items – Purchase exercise equipment either new or used that can be found at second-hand stores. If kids are on your list, look for soccer balls, bats, skates, scooters, snowshoes, sleds, exercise bands or helmets to keep kids thinking of physical activity all year long.
Gift certificate to swim at a local hotel – Swimming is appropriate for any age group and could be used for those older adults who have everything. Many hotels have designated public swimming hours with daily or monthly passes available.
Gardening supplies – Gardening supplies might not be as easily found in large stores this time of year, but local hardware and farm supply stores will have a rake, shovel, hand tools, gloves or knee pads, many items to make a gardener happy and ready to plan for next year’s garden.
Coupons to walk with a friend – Have you been meaning to join friends on a daily walk? This gift benefits the giver and the receiver. Keep yourself and your friends motivated to take that healthy walk each day, create a coupon in the shape of your favorite walking shoes. On your way out the door grab a can of soup for each hand and work those arm muscles while walking.
Gift certificate for roller-skate rental – When is the last time you went roller-skating? Roller rinks are still available and are a great way to spend time participating in physical activity as a family.
These gifts don’t take a lot of time, are low or no cost and send a strong message of caring because they promote health and well-being to those you care about, great reasons to choose from this list when finishing up your holiday gift-giving.
Not sure you’re crafty enough to create all these great gift certificate ideas? Pinterest can help! Simply fill in the information and print the certificates at home. For family nutrition information, Choose My Plate online has a wealth of information to stay healthy all year long. To find out more about physical activity and healthy eating for the whole family try the Academy of Nutrition and Dietetics.
Research conducted by the National Alliance for Caregiving estimates over 1.4 million youth ages 8–18 are taking care of ill, injured, elderly or disabled family members. They are taking care of parents, grandparents and siblings as well as dealing with the most prevalent conditions: Alzheimer’s disease, dementia, heart, lung or kidney diseases, arthritis and diabetes.
What kind of care are they providing?
Kids are not just performing day-to-day household chores such as laundry, dishes, vacuuming and fixing simple meals, they are handing out medications, bathing, dressing, toileting and feeding family members. Some are even responsible for communicating with health care providers.
While it may seem inappropriate for kids to take on caregiving duties, changes in family structures, such as kids being raised in single parent homes or by their grandparents, increase the number of older people and multi-generations in households. Healthcare delivery has also changed so that home visits have decreased and an increase of care is becoming the responsibility of families instead of hospitals and doctor offices.
Why are kids in the role of caregiver?
Not everyone agrees that a child should be in the role of a family caregiver, however, changes in family structure and how healthcare is delivered impacts children. Economic hardships also play a part in multi-generation households, with married adults returning home with children. Regarding healthcare, medical facilities are no longer providing complex care, instead, it is being done at home by family members. Adults may be identified as the primary caregiver, however due to job obligations, children end up providing care.
How do caregiving responsibilities affect these kids?
Roger Olson, a clinical child psychologist at St. Luke’s Children’s Center for Neurobehavioral Medicine in Boise, Idaho, states that low level caregiving (helping with chores, running errands or spending time together) helps youth with character development. This type of caregiving fosters kindness, generosity, compassion and nurturance. The other, more personal side to caregiving including feeding, bathing or changing adult diapers, can take a toll and may be traumatizing to a child. Children have the coping skills of children and are not equipped to handle these stressful roles.
What can we do to help youth caregivers?
We can help young caregivers by knowing behaviors that may be signals of concern:
School: tardiness, missed days, incomplete assignments, lower participation in after-school programming, poor behavior and dropping-out
Emotionally: anxiety, depression, grief and feelings of being overwhelmed
Socially: difficulties getting along with others, loss of social activities and friendships
Physically: exhausted, lethargic and lack of interest in appearance
We can also bring awareness to our communities that kids are in this role. We can help by providing resource information for kids in our local schools, religious organizations and public libraries. Starting a local coalition can bring more attention and support for these families. Every caregiver needs and deserves support.
For information on youth caregivers visit the American Association of Caregiving Youth (AACY) at www.aacy.org or call 800-508-9618 or 561-391-7401 for direct assistance. The AACY website has suggestions and links that can help families, professionals and school-based staff to assist caregiving kids. Visit the Michigan State University Extension website for additional information related to caregiving.
Winter may be harsh on the spirit, but it’s also rough on the skin.
From getting pelted by blowing snow to being cooped up inside without the benefit of outdoor activity, our skin takes a beating.
Kim Delafuente, ACSM-PD, a Spectrum Health community health educator, offers up some tips on how to get through this cold weather season looking (and feeling) a whole lot better.
15 surefire ways to get your glow back:
1. Exercise saves your skin
“There are a lot of small blood vessels on the surface of the skin,” Delafuente said. “As you exercise, the blood flow rises to that level. With the blood comes oxygen. It’s actually the oxygen that helps rejuvenate the skin and helps to get rid of toxins.”
2. Sweat often
Sweating is often viewed as a negative thing, especially for women.
Delafuente suggests we wipe away this perception.
“As we sweat, we’re able to release unwanted impurities from our skin,” she said. “In some people, those impurities can lead to acne or other skin-related conditions. Sweating is a good thing. It’s a natural thing. It’s really the way our body cools itself off. This is an added benefit of exercise that helps to clean out pores.”
3. Wash after exercising
Sweating is great, but don’t forget to wash after exercising.
“The idea is to get the sweat and salt off,” she said. “If you don’t, you’re kind of defeating the purpose. You’re releasing impurities from your pores, but if they just sit on your face, you’re not getting the complete cleansing effect of exercise.”
4. Elevate your heart rate
Anything that boosts your heart rate is a skin-pleaser.
“Walking, running, any type of cardio activity is good for your skin,” Delafuente said. “Dancing is great. As your heart rate goes up, more blood is circulated. With lower level activity, there’s less blood circulating. It’s the aerobic type exercise that’s going to have the most impact.”
5. Sleep is good for the skin
Don’t use this as an excuse to sleep the day away, but the more we exercise, the better we sleep.
“Sleep is a time when our body repairs itself,” Delafuente said.
6. Reduce stress
Exercise reduces stress hormones like cortisol, according to Delafuente.
“As those levels decrease, it can have a positive effect on the skin,” she said. “Stress releases cortisol, which can be damaging to our bodies. It can cause weight gain and is responsible for belly fat. In the case of skin, it can lead to acne and eczema. There have been studies that show exercise can actually help reduce the incidents of those types of skin conditions.”
7. What is “the glow?”
Exercise not only keeps your body fit, it does wonders for your skin. As you exercise, blood flow intensifies and moves toward the surface of your skin, which is known for giving that infamous “glow” to your skin.
“You work out and your skin gets a little more reddish,” Delafuente said. “That’s how your body is cooling itself. As your blood comes to the surface, it helps to keep your body cooler. After a workout, when you cool down, that blood flow is still going to be intensified.”
And that look, for some people, is a motivator to exercise more.
“It’s an added benefit of exercise that sometimes people don’t think of,” Delafuente said. “For some people, this might be a draw. It seems regular exercise has the potential to keep the skin at its best.”
8. If you feel good, you’ll likely look good
Exercise provides mental as well as physical health benefits, according to Delafuente.
“Some of that glow comes with a positive attitude and feeling good,” she said. “The other thing is, exercise does improve immunity. When we have less chronic disease or colds and flu, our skin will naturally look better because of that as well.”
9. Remember that your skin is an organ
You may exercise to keep your heart healthy, but remember your skin is an organ that directly benefits from a workout, too.
“I think people are conscious of their skin, but they don’t think of it as an organ,” she said. “I think when we think of organs, we think of internal organs, but we don’t think externally.”
1o. Remove makeup before exercising
Leave your foundation and blush on, and you risk clogging your pores when you sweat.
Instead, remove all traces of makeup before you begin.
11. Wear proper sunscreen
If you’re exercising and sweating, make sure you wear sunscreen that is sweat resistant or that you are reapplying often.
“I think we all know it’s important to wear sunscreen,” Delafuente said. “But I don’t know that people always think about it when they’re exercising. They’ll say, ‘Oh, I’m going to to walk for an hour,’ but they may not think of that as a time they need to use sunscreen. People can also wear a hat to shield their face from the sun.”
12. Forget about tanning booths and spray tan products
“Never a good idea,” Delafuente said.
Enough said.
13. Treat your skin kindly in the face of cold weather
“Make sure you’re covered up appropriately,” she said. “If you have really sensitive skin, you may want to wear a scarf over your face.”
14. Stay hydrated
“Make sure you’re drinking enough water,” Delafuente said. “If we’re dehydrated then our skin isn’t going to be as healthy. We should drink to our thirst. In the winter, especially, we may not be as thirsty.”
15. Wear proper clothing when you exercise
Loose fitting clothing is the best choice.
“Make sure you wear clothing that wicks away the sweat and moisture,” she said.
If your clothing traps sweat in, it may clog your pores, leading to unhealthy skin conditions.
By Nicole Kooiker, DDS, Dentist at Heart of the City Health Center
Q: One of my teeth hurts when I drink ice tea. Do I need to see a dentist?
A: As a dentist practicing in Grand Rapids, I can tell you that pain in your mouth is not a feeling to ignore. While it doesn’t necessarily indicate a problem, you should contact your dental office if you are experiencing any of the following five symptoms:
Mouth pain could be caused by a cavity, gum disease, an abscess or impacted tooth. If not treated by a dentist, your tooth could die, causing an even bigger problem.
Experiencing pain in your teeth when you drink hot or cold beverages could indicate tooth decay, fractured teeth, worn fillings, gum disease, worn tooth enamel, or an exposed tooth root due to gum recession. Treatment options depend on the source of the sensitivity as determined by your dentist.
Bleeding or sore gums could simply be caused by brushing too hard or overzealous flossing; however, this could also be a sign of gum disease that only an oral health professional can address.
Mouth sores could indicate an infection, virus, fungus, or simply an irritation from dentures or a sharp edge of a broken tooth or filling. Consult your dentist if you’ve had a mouth sore for longer than one week.
Bad breath can indicate poor oral hygiene, dry mouth, gum disease, or a medication’s side effects. If you brush your teeth and tongue twice a day and floss daily, but still experience bad breath, consult your dentist to rule out an underlying medical condition.
If you’re experiencing any of these issues or have other concerns, please contact us today. We’re here to help!
The transition of summer to fall is not many people’s favorite time of year as it brings on physical and mental fatigue. Muscles often tense due to the cooler weather, the decreasing daylight triggers an earlier bedtime, skin is drier due to lower humidity and appetites spike. The beautiful fall colors are a welcoming and enjoyable distraction from all the mentioned bodily reactions to this transitional time, but for some, these seasonal changes may be a trigger that leads to Seasonal Depression or Seasonal Affective Disorder. During the fall and winter months, people with Seasonal Depression experience having a lack of energy, sleeping too much, overeating, weight gain and a craving for carbohydrates.
Other forms of depression that can occur, no matter what the season, can be more difficult to identify. One way to help notice your moods is practicing mindfulness. Mindfulness is a practice of paying attention or focusing on your senses in the present moment without judgment. If a depressed mood is noticed for more than two weeks or there is a loss of enjoyment and interest in activities that used to be enjoyable, one should consider speaking to their primary care provider or appropriate professional, or at least, a trusted friend. Depression oftentimes occurs with anxiety or substance use disorders, and once a person has had an occurrence of depression, they are more susceptible to subsequent episodes.
Symptoms of depression affect one’s emotions, thinking, behaviors and physical well-being:
Emotional symptoms of depression: sadness, anxiety, anger, mood swings, lack of emotional responsiveness, feelings of helplessness, hopelessness and irritability.
Symptoms of depressed thoughts: frequent self-criticism, self-blame, worry, pessimism, impaired memory and concentration, indecisiveness and confusion, tendency others see you in a negative light, thoughts of death and suicide.
Behavioral symptoms of depression: crying spells, withdrawal from others, neglect of responsibilities, loss of interest in personal appearance, loss of motivation and using alcohol or other drugs.
Physical symptoms of depression: chronic fatigue, lack of energy, sleeping too much or too little, over eating or loss of appetite, constipation, weight loss, weight gain, headaches, irregular menstrual cycle, loss of sexual desire and unexplained aches and pains.
If you or a loved one are experiencing any form of depression, talk about what you are noticing. If you are concerned about others, ask them if they are having suicidal thoughts, listen to them non-judgmentally, give reassurance and encourage them to seek medical attention. Offering to take them to their appointment may increase the likelihood that they will attend. If they dismiss or deny your help, tell them you will check in on them over the week. It is important to keep your promise to do so. Remember, people in depressed moods have impaired memories, they lose track of time and have difficulty recalling how long they have been feeling blue. If symptoms persist, ask others who are close to the depressed person to help you in the intervention process.
Helping people recognize their moods can be a stressful and scary task, especially if you do not practice being mindful of your own well-being. Attending a program that can help you become more aware and/or improve your mindset could be a starting point. MSU Extension provides a community-based program series that teaches the basics of mindfulness to help participants be more aware of their thoughts, emotions and physical self as they encounter stressors. Mindfulness is proven to help relieve stress and pain and improve health and well-being, to learn more, sign up for a class near you.
Common perceptions about fats are often not true and avoiding all fats is not healthy because it is important to have healthy fats in our diet. There are fats that contain essential fatty acids that are necessary for good health and fats that help the body to use certain vitamins.
The United State Department of Agriculture (USDA) makes the following recommendations in the 2015-2020 Dietary Guidelines for Americans:
Keep trans-fatty acid consumption as low as possible, especially by limiting foods that contain synthetic sources of trans-fats, such as partially hydrogenated oils, and by limiting other solid fats.
Reduce the intake of calories from solid fats and added sugars. Such as:
Butters, stick margarines, and animal fats from beef and pork. These are all solid at room temperature.
Soft drinks, candy, cakes, cookies, fruit drinks and ice cream. These are all processed foods that have added sugars and syrups.
Here are some actions you can take every day to keep your consumption of saturated fats, trans-fats and cholesterol low while consuming a nutritionally adequate diet.
Check the Nutrition Facts label to compare foods. Our interactive label can help you find what to look at on the label.
Choose alternative fats. Replace saturated and trans-fats in your diet with monounsaturated and polyunsaturated fats. Sources of monounsaturated fats include olive and canola oils. Sources of polyunsaturated fats include soybean, corn, sunflower oils and foods like nuts.
Consider consuming fish and cuts of lean meat. Examples include:
Poultry: chicken or turkey white meat or ground meat
Beef: flank steak, top loin, sirloin, lean ground beef
Pork: pork tenderloin
Seafood: salmon, trout, cod, flounder, mackerel, mussels and clams
Choose foods such as dairy products, lean meats, fish, skinless poultry, whole grain foods and fruit and vegetables.
Beware of diets that tell you to eliminate a nutrient, such as fat.
Daily essential fatty acid consumption contributes to our overall daily health in moderation. For more information please contact your local MSU Extension office or visit the MSU Extension Health and Nutrition site.
Jessica Corwin, a Spectrum Health Community Nutrition Educator, is shown using the treadmill desk on her office floor. (Chris Clark | Spectrum Health Beat)
The desk job. Some aspire to it. Others avoid it like the plague.
As the perils of sitting all day become more widely known, the latter is probably the smarter path to take (I think as I sit at my desk, for hour number eight, typing this story).
According to the latest research, prolonged sedentary time—think eight to 10 hours a day sitting at that desk job—can take years off your life by putting you at an increased risk for heart disease, diabetes and cancer.
What’s more, even if you do have a regular exercise routine, it doesn’t protect you enough to offset the detrimental effects of hours and hours of sitting.
If, like me, you add on a commute to and from your desk job, well, don’t be surprised to see the grim reaper in the rear-view mirror.
Move it or lose it
Federal guidelines recommend 150 minutes of moderate to vigorous physical activity every week. Indeed, it’s widely known that getting 30 minutes of exercise every day can lower your risk for disease and premature death.
But with health experts now saying that staying active throughout the day is more important than hitting the gym, the challenge becomes finding the time to move. And work. At the same time.
Luckily for us office drones, there are creative ways to reap some of the health benefits of movement throughout our day, even with a desk job.
1. Stand up at your desk
Stand up to get healthy! (Courtesy Spectrum Health Beat)
Instead of sitting at your desk and working on your computer, grab your laptop and stand up while you work. Granted, this may require you to walk around your office to find a table upon which to place your laptop. That’s good.
Better yet, get an actual stand-up desk.
That’s what one local business did to get employees out of their chairs. Life EMS Ambulance dispatchers got new desks, which are motorized so they can adjust the height to sit and stand as they please.
“The sit-to-stand desk is becoming more and more prevalent in the workplace,” said Leah Konwinski, an ergonomic specialist with Spectrum Health. “It’s a great option to promote a little more movement at work without sacrificing comfort, safety or ability to focus and still be productive.”
Standing is still a ‘static’ activity, though, and our bodies are not made to be static. Even when standing, take breaks and move about, Konwinski suggested.
2. Hop on a treadmill (desk, that is)
For someone who has a tough time sitting still, a treadmill desk may be the ideal form of multitasking.
Jessica Corwin, MPH, RDN, a community nutrition educator with Spectrum Health Healthier Communities, is a frequent user and offers a few observations.
“Lots of days, especially in the winter, I’m stuck at my desk,” she said. “And since I’m typically multitasking and am one who does not experience motion sickness, using a treadmill desk is quite fitting. It’s an awesome way to squeeze in a little exercise or at the very least, spend time standing instead of sitting.”
She typically uses it first thing in the morning or as an afternoon pick-me-up.
“It’s ideal for getting caught up on e-mail, doing a little research or reviewing a presentation,” said Corwin. “It also helps me hone my reading comprehension and retention, and makes my time more efficient—I walk, learn and forgo the need to read things twice.”
On the con side, she can’t spread out the things she’s working on or pull files out as needed. For that kind of work, she said, it’s still nice to be at her regular desk.
And, your pace really can’t approach anything too speedy, which leads some to question whether there’s really any health benefit at all.
A recent NPR report looked at treadmill desks and cited several small studies that found they do potentially hold health benefits, depending on how often, how much and how vigorously they’re used.
First, treadmill desks can help increase the number of steps taken per day, and that accumulation of physical activity is better than nothing or sitting all day. Second, it’s not about working out or working up a sweat. It’s about not sitting.
So, if you have a treadmill desk—use it. But don’t forget, you still have to fit about 150 minutes of moderate to vigorous exercise into your weekly routine as well.
If you don’t have a treadmill desk, but want one (and you have some semblance of creativity and mechanical ability), you can join the folks opting for a DIY approach.
3. Swap out your desk chair for a stability ball
Many of us remember bouncing around the yard on a ‘hippity hop’ ball when we were kids. Similar concept, but no handle. And no bouncing down the halls.
Sitting on a stability ball can improve posture and strengthen your core abdominal and back muscles, said Kim DeLaFuente, MA, ACSM-PD, an community exercise educator with Spectrum Health Healthier Communities.
“A stability ball forces your core muscles to work harder to keep you balanced so you don’t fall off,” she said. “You’re also forced to sit up straight and upright.”
So, good posture. Strong core. But for those of us who aren’t so coordinated, possible concussion. (Remember, no handle.)
4. Workout at work
There are other ways—calisthenics for example—to get in a bit more movement at work.
Jessica Corwin, a Spectrum Health Community Nutricion Educator, is shown near the treadmill desk on her office floor. (Chris Clark | Spectrum Health Beat)
Keep resistance bands in your desk drawer and use them to work in a little strength training
Hold a walking meeting
“Just find ways to incorporate short bits of activity throughout the day,” she said. “Take the stairs instead of the elevator. Park farther away and walk. It all adds up.”
Setting up the traditional office set-up
Even if you wish to simply remain seated at your desk, it’s important to make sure your workstation is structured to properly support your body.
“Maintaining neutral postures and proper body alignment allows you to feel comfortable much longer,” Konwisnski said. “Most workstations nowadays have sufficient adjustability between the chair and other small items like a footrest or keyboard tray.”
As our natural growing season comes to an end, it is important to properly store all of your home preserved foods correctly to maintain safety and quality over winter. Find a cool place between 50 and 70 degrees Fahrenheit, is dry and has some circulation to keep your jars filled with your home preserved foods. If contents are exposed to direct sunlight or stored in a warm place, the food may lose quality in a shorter amount of time.
Wash the outside of lids and jars to remove any residue that may have leaked out. Remove ring bands and wash and dry the outside of lids, jars and the band to remove any residue that may have leaked out in order to prevent rusting. It is recommended that jars be stored without ring bands to allow for easier detection of broken vacuum seals.
Label and date each jar with the name of the contents and the date is was preserved. This practice will help ensure you are eating foods that have been preserved safely in a timely matter. For the best quality of food, preserve only the amount of food that you can use in one year. It is important to not taste food from jars with lids that have become unsealed or show signs of spoilage. As each jar is taken off the shelf for use, examine its lid for tightness and that the lid is still vacuumed.
Canning equipment should also be stored properly. For safe operation of your pressure canner for the next year, Michigan State University Extension recommends cleaning the vent and safety valve by drawing a clean string or narrow strip of cloth through the opening, remove the valve and follow the manufacturer’s directions. The rubber gasket that helps the edges of the canner and lid prevent steam from escaping should be cleaned or replaced if needed. Clean the equipment with hot soapy water and then rinse and dry.
If your pressure canner has a dial gauge, be careful not to immerse the gauge when cleaning. If the inside of your aluminum canner has darkened, it can be cleaned by filling the canner with a mixture of one tablespoon cream of tartar to a quart of water and boil until the dark deposits disappear.
Store the canner with crumpled clean paper towels in the bottom to help absorb moisture and odors. Place the lid upside down on the canner, remembering not to seal it. These same directions apply to a weighted gauge canner, except that the lid can be submerged in water for cleaning.
Following proper storage of your home preserved foods will help ensure the quality and safety of your canned food to be enjoyed all year. Giving your canning equipment special attention in cleaning and maintenance will make you ready for the next growing season of preserving.
An aging brain has a higher tendency to remember positive aspects of past events, rather than negative. (Photo courtesy Michigan State University Extension)
As we age, our cognitive control declines. In recent years, many programs have been developed and promoted to help stimulate our brains with the goal of delaying cognitive decline. However, the research on whether or not these brain-enhancing activities actually helps is not conclusive. These results are because a part of the brain that is affected by aging, has to do with our ability to focus on a task without getting distracted by internal and external stimulus.
At the same time, as we age, the emotion processing and regulation part of our brain is increasing. Therefore, our brains are a paradox — as we age, starting at about 30 years, our cognitive abilities decline and social-emotional abilities increase.
Another interesting aspect of our aging brain is that we tend to remember the positive aspects of past events, even if those events were overwhelmingly negative. Researchers Mather and Carsten (2005) call this the positivity effect. The tendency to focus on the positive, rather than the negative, may have to do with our realization that we have a limited lifetime. Our goals switch from future-oriented to emotional satisfaction and well-being.
Some researchers are now looking at the benefits of mindfulness as a way to tap into that increase in social-emotional abilities in order to enhance our brain functioning and overall well-being as we age. As defined by John Kabat-Zinn, mindfulness is paying attention on purpose, in the present moment, without judgement.
Mindfulness has shown to increase our capacity for sustained attention, a cognitive capability. By focusing on the present moment, in particular without judgement, we are tapping into our aging brains’ tendency to focus on our own emotional satisfaction and well-being, rather than plan for the future or dwell on negative past experiences.
There are many ways to learn about mindfulness and begin your own practice. You can look up resources online regarding mindfulness or visit your local library and check out some books. You may also consider contacting your local Michigan State University Extension and signing up for one of our Stress Less for Mindfulness classes. Any way you choose, expanding your knowledge and developing your own mindfulness practice could improve your cognitive, emotional processing and overall well-being as you age.
In conclusion, mindfulness may be a way to improve our cognitive control as we age by teaching us to improve our ability to focus our attention on a particular task, such as our breath, (in the moment) and reduce our attention (on purpose) to external and internal thoughts or events (without judgement).
Traditions are a wonderful part of the holiday season. It’s common that at gatherings, rather than one person bearing the burden of preparing the entire meal, several people divide the duties prior to getting together. Then, on the day, one person will then bring the veggies, another rolls, another salad, another dessert, etc.
When dividing the tasks, keep in mind food safety and consider two important factors: the type of food being transported and the length of time involved. Michigan State University Extension (MSU) recommends applying the two-hour rule – do not leave perishable foods at room temperature for longer than two hours. Remember the two-hour rule includes the time involved prepping foods from their raw state to the finished state, as well as the time the food will spend on the table being served.
Family members traveling long distances should be assigned foods that may not need refrigeration, like fruit pies, rolls, etc. Local relatives (within a half hour travel distance or less) should be in charge of more perishable items such as meat, poultry, fish, cut produce or cooked casseroles.
Keep in mind, hot foods must be kept hot (140 degrees Fahrenheit or higher) and cold foods, kept cold (40 degrees Fahrenheit or colder). To keep the hot foods hot, consider using an insulated bag designed to keep foods warm. Remember, these bags are temporary and not designed for long-term hot holding. Keep your cold food cold by utilizing a cooler packed with ice or freezer gel packs. Do not rely on the outside temperature to keep food cold even during freezing winters. Cars and garages can take on a “greenhouse effect” and actually become warm, defeating the purpose of attempting to store cold foods outside.
If you are the host house, plan ahead for your feast by clearing your refrigerator out ahead of time and creating room to store the food that will be arriving. Have extra coolers on hand with ice or freezer packs for cold foods and borrow roasters or slow cookers to help keep all the arriving hot food heated. Don’t forget to have plenty of refrigerator containers or plastic food grade bags on hand for the leftovers after the meal. Putting large quantities of food into smaller containers will allow the food to cool quickly and remain safe by preventing any bacteria from growing. Also, ensure leftovers are not left out at room temperature or in the temperature danger zone (40 degrees – 140 degrees Fahrenheit).
Michigan State University Extension recommends planning your larger meals out ahead of time, be prepared and make room in your kitchen for storage before and after the meal to prevent foodborne illness from ruining your family gatherings.
Humans communicate quite a bit without ever speaking. This is called nonverbal communication—gestures, facial expressions or postures that communicate feelings without using any words. If you’re speaking to someone and they are turning away from you and looking at their watch, they are communicating they either have to go or they want to stop talking. Without using any words, they can tell us what they need or want.
Babies, toddlers and young children are sending us nonverbal cues all the time. A baby cries when they are hungry or wet because they can’t tell you what they need with words. A toddler might grab your hand and lead you to the kitchen to tell you they are hungry or hide behind you at a family reunion to say they are overwhelmed.
When we take the time to pay attention to, recognize and understand a child’s point of view, we can help better understand their behaviors. Understanding why a child is doing something makes it easier to react to them in a way that is responsive to their needs.
Think about the “why?” When your child does something, take time to think about why they might be doing it. What are they trying to communicate to you? Do they need something from you to meet their needs?
Respond, don’t react. Instead of reacting with your own strong emotions when your child does something, take a minute to think about how to respond. You might want to yell when your child draws on the wall with crayons, but if you take a minute to think, you can respond calmly and address their needs.
Make sure your child’s needs are met. Sometimes children misbehave or have strong emotional outbursts when their needs aren’t met. You can be responsive to your child by making sure they have what they need to be happy and successful. Are they eating enough? Getting enough sleep? Have they gotten enough hugs, kisses and attention?
Be responsive. It’s sometimes easy to take a “one-size-fits-all” solution to solving problems with young children. For example, sending a child to time-out anytime they have broken a rule. It is much more effective to respond to your child’s specific cues or needs. When your child draws on the wall with crayons, they might be telling you they are bored and need help to release their energy in a productive way. Tailor your response to your child’s behaviors to fit their specific needs
When you respond to your child’s cues, they feel loved, understood and less frustrated. Tune in to your child’s cues, be calm and responsive and you can build a strong and supportive relationship with your child.
For more articles on child development, academic success, parenting and life skill development, please visit the Michigan State University Extension website.
To learn about the positive impact children and families experience due to MSU Extension programs, read our 2017 impact report. Additional impact reports, highlighting even more ways Michigan 4-H and MSU Extension positively impacted individuals and communities in 2017, can be downloaded from the Michigan 4-H website.
With opening day behind us, deer season is here and the excitement is just beginning. After shooting a big buck though, taking the first pictures, and dressing the deer, the work begins. If you have an extended time before you leave camp to head home, there are a few things that need to be considered to keep your carcass safe for consumption.
Hanging the deer can assist in cooling the carcass quickly. When cleaning a carcass, Michigan State University Extension recommends using sanitary utensils to lower the risk of cross contamination. It is important to thoroughly cut away any visible contamination and then rinse the cavity of the deer with cold potable water before storing. These practices will also help clean away debris and bacterial contamination.
To safely store the carcass, it must be kept at a temperature below 41 degrees Fahrenheit to prevent bacterial growth. It is advised to transport your carcass to a processor as soon as possible. Packing the cavity with ice is another way to help cool the venison carcass quickly or for long distance transport.
Aging the meat is a method of enhancing and tenderizing the meat while dispelling the gamey taste of venison. It is important for a safe method of aging to be used. A safe temperature for aging a carcass is 40 degrees F or lower for two to three days. This will safely assist in allowing the natural aging process take place.
Carcass safety will assist you in bringing safe food to the table for everyone to enjoy. Have a safe hunting season!
With food temptations at their greatest, it may seem impossible to lose any weight during the holiday season, but if you pay close attention to detail, losing or maintaining a healthy weight can be done during the holidays. Most of us would agree that holidays are healthier when we can maintain a healthy weight.
Be recipe ready. As you search and shop for holiday recipes, search for those already incorporating low or reduced fat. Other substitutions include:
Replace high fat oil(s) — Applesauce and canned pumpkin are good substitutes in most baked good recipes. Look for trans-fat-free oils, spreads and butter. Instead of oil, use low-fat or non-fat cooking sprays to coat and cook meat, sauté vegetables or prepare omelets.
Cut down on sugar — Keeping tabs on how much sugar you’re swallowing is an important part of a heart-healthy lifestyle, especially if you’ve been diagnosed with diabetes or pre-diabetes. Explore using sugar substitutes like stevia which can be used in drinks and for baking. The good news, according to the American Heart Association (AHA) is that cutting down on sugar may be easier than you think. Read food labels to identify sugar and hidden sugars.
Garnish not! — Skip the added butter, whip cream, gravy & cream sauces. Going plain allows you to enjoy 100 percent of the foods natural flavor.
Explore your menu options — The internet, the library and most newspapers include articles that offer step by step tips for healthier baking, shopping and cooking.
You bite it, you write it — What if just by making one change in your habits you could double your weight loss? It may sound too good to be true, but many experts say that the simple act of keeping a food diary can encourage you to eat fewer calories — and thus lose weight. Don’t deny yourself of your favorite holiday foods, instead watch your portion size and track what you eat. Food tracking reveals:
What’s missing — Food tracking or food journaling allows you to see how much and what you are eating. You also see what you’re not eating (good carbs vs. bad carbs, fiber and hidden sugars) and perhaps your diet is lacking fruits or vegetables.
Food triggers — Food tracking can also reveal and identify triggers to avoid, such as not eating enough throughout the day and then overeating at night, or overeating when drinking alcohol.
Track your physical activity — In almost all plans to lose or maintain a healthy weight, you have to stay active. As a start, the CDC recommends that adults need to do two hours and 30 minutes of both aerobic and muscle-strengthening physical activities weekly.
Set your goal to lose or at least maintain your weight during this upcoming holiday season. There is a tendency to gain weight in adulthood, but being overweight increases the risk for high blood pressure, heart disease, stroke, diabetes and certain types of cancer, arthritis, breathing problems and other illness. Therefore, most adults should not gain weight. If you are uncertain about your risk of developing a problem associated with being overweight, you should consult a health professional.
November is here, and with it, the holiday season begins. As you begin to plan and shop for the upcoming Thanksgiving holiday, including the turkey dinner with all the trimmings, a critical step for preparing your great holiday meal is to safely prepare your stuffing.
When it comes to both the turkey and stuffing there are food safety practices that must be considered in order to ensure a great tasting and safe holiday meal. Cooking a home-stuffed turkey is riskier than cooking the stuffing separate from the turkey. Even if the turkey has reached the safe minimum internal temperature of 165 degrees Fahrenheit, the stuffing may not have reached a temperature high enough to destroy potential bacteria.
Purchase a food thermometer if you don’t have one, or if you do have one, find it and calibrate the thermometer in your kitchen
When planning for your stuffing, it is recommended to bake your stuffing outside of the turkey in a separate baking dish, until the stuffing reaches a temperature of 165 degrees Fahrenheit.
If you choose to stuff your turkey, follow these tips:
Precook any raw items like meat, fish or poultry that is an ingredient in the stuffing.
Do not mix wet and dry stuffing ingredients until you are ready to stuff the turkey.
Stuff the turkey loosely with the moist stuffing.
Use a food thermometer to ensure that the center of the stuffing reaches the temperature of 165 degrees Fahrenheit. Bacteria that could cause food-borne illness can survive if the temperature does not reach 165 degrees Fahrenheit.
If the turkey has not reached a minimum internal cooking temperature of 165 degrees, continue roasting the turkey until it reaches the minimum temperature.
Let the turkey and stuffing rest for 20 minutes before carving and removing the stuffing.
Refrigerate any leftover stuffing within two hours of removing it from the oven.
Reheat stuffing to a temperature of 165 degrees Fahrenheit before eating the leftovers.
Enjoy your safe and tasty stuffing for this year’s turkey day.
