Category Archives: How-To’s

Employment Expertise: March 3-9 is Women in Construction Week

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By West Michigan Works!


FACT: In 2016 women made up only 9.1% of the construction workforce in the U.S. 


FACT: Construction jobs are expected to grow between 11% and 32% over the next five years in West Michigan. 


FACT: The gender pay gap is much narrower in construction. In the U.S. women in all industries earn on average 81.1% of what men do. In construction the average is 95.7.


The construction industry is a virtually untapped source of high-demand, well-paying jobs for women. Women in Construction Week focuses on raising awareness of the opportunities available in construction and emphasizing the growing role of women in the industry.


Is a career in construction right for you?

  • Do you enjoy making repairs (painting, fixing appliances, etc.)?
  • Does it give you satisfaction to see the result of your work?
  • Do you enjoy math and solving technical problems/puzzles?
  • Do you like to work or play outside, even in cold and hot weather?
  • Can you work at heights or in confined spaces? Can you work in places that may be extremely noisy, dirty, hot, cold, wet or smelly?
  • Are you safety conscious?
  • Can you cope with being the only, or one of just a few, women on a job site?
  • Do you have the ability to meet rigid attendance requirements (reliable childcare, transportation, etc.)?

If you can answer yes to some of these questions, a career in construction could be a good fit for you. Consider learning more about construction jobs and training programs in your area. 


Where do I begin?

Grand Rapids Community College (GRCC) offers a variety of construction trades training opportunities. They have job training programs in Introduction to Construction, Residential Construction and Construction Electrical. GRCC also offers a variety of continuing education programs in construction and a U.S. Department of Labor registered Construction Electrical Apprenticeship Program.


Michigan Works! has connections to local training opportunities and you may even qualify for financial assistance. Visit a West Michigan Works! service center near you to find out more and if you qualify. 


To see a list of high-demand construction jobs in West Michigan, check out the 2019 Hot Jobs List at westmiworks.org/hot-jobs.


Employment Expertise is provided by West Michigan Works! Learn more about how they can help: visit westmiworks.org or your local Service Center.

A new weapon against ovarian cancer?

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NSAIDs may have a role to play in preventing ovarian tumors. (Courtesy Spectrum Health Beat)

By Steven Reinberg, HealthDay

 

One low-dose aspirin a day could help women avoid ovarian cancer or boost their survival should it develop, two new studies suggest.

 

In fact, daily low-dose aspirin—the type many older women already take to help their hearts—was tied to a 10 percent reduction in developing ovarian cancer. It was also tied to as much as a 30 percent improvement in survival for ovarian cancer patients, the researchers said.

 

“Clearly, both these studies offer evidence of the benefit of the use of these anti-inflammatory drugs, and an insight into how to better prevent and treat this deadly disease,” said Dr. Mitchell Kramer. He directs obstetrics and gynecology at Northwell Health’s Huntington Hospital in Huntington, N.Y.

 

Kramer wasn’t involved in the new studies, and said that “more study is certainly warranted.” Still, “recommending a daily low-dose 81 mg (milligram) aspirin might be more than an ounce of prevention, as well as help for those women who have already developed the disease,” he said.

 

Ovarian cancer is the fifth leading cancer killer of women, largely because it is too often detected too late.

 

According to the researchers, there’s increasing evidence that inflammation plays a role in the development of cancer and can worsen outcomes. Medications, such as aspirin and non-aspirin nonsteroidal anti-inflammatory drugs (NSAIDs)—including ibuprofen (Motrin, Advil) or naproxen (Aleve)—have already been shown to lower the risk of certain types of cancers, most notably colon cancer.

 

But do these drugs have a role to play against ovarian tumors?

 

To find out, researchers from the U.S. National Cancer Institute and the Moffitt Cancer Center in Tampa, Fla., pooled data from 13 studies from around the world. The studies included more than 750,000 women and asked them about their use of aspirin and NSAIDs. The researchers then tracked these women to see who developed ovarian cancer—more than 3,500 women did.

 

According to the report published July 18 in the Journal of the National Cancer Institute, taking daily aspirin reduced the risk of ovarian cancer by 10 percent.

 

“This study gives us a new perspective on whether aspirin and non-aspirin NSAIDs can impact cancer risk. Not only does it look at ovarian cancer, which hasn’t been studied before, our sample size is three-quarter of a million women who were followed for several decades,” Shelley Tworoger, senior study author and associate center director for population science at the Moffitt Cancer Center, said in a center news release.

 

“The results of the study support that aspirin can reduce ovarian cancer risk, but further studies will need to be performed before a recommendation of daily aspirin can be made,” Tworoger added.

 

In a second study, researchers from the University of Hawaii in Honolulu and the Moffitt Cancer Center used the Nurses’ Health Studies to collect data on nearly 1,000 women already diagnosed with ovarian cancer.

 

The investigators found that women who used aspirin and non-aspirin NSAIDs after being diagnosed with ovarian cancer experienced as much as a 30 percent improvement in survival.

 

The results of the study were published in the journal The Lancet Oncology.

 

“To our knowledge, this study contributes the first comprehensive assessment of use of several types of common analgesic medications, such as aspirin and non-aspirin NSAIDs, after diagnosis in relation to ovarian cancer survival,” said Melissa Merritt, an assistant research professor at the University of Hawaii Cancer Center.

 

“Our work demonstrates the importance of common medication in increasing survival rates of ovarian cancer, and this will encourage more studies to be conducted to confirm the results and broaden the discovery,” she explained in the news release.

 

Both studies relied on retrospective, observational data, so they were unable to confirm a cause-and-effect relationship, only an association.

 

Still, the evidence for an effect does seem to be there, said Dr. Adi Davidov, who directs gynecology at Staten Island University Hospital in New York City.

 

He called the results “intriguing,” and believes that “we can now add an NSAID to further reduce the risk of cancer.”

 

Kramer added that “since aspirin has anti-inflammatory properties and is a relatively well-tolerated medication with few side effects, seeking its benefits for this deadly disease makes a great deal of sense.

What’s your calorie-burning clock?

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Did you know that irregularity in our schedules of eating and sleeping may make us more likely to gain weight? (Courtesy Spectrum Health Beat)

By Alan Mozes, HealthDay

 

When it comes to weight gain, what you eat clearly matters.

 

But a small, preliminary study now suggests that when you eat also matters, with people burning off more calories at the end of the day than they do at the beginning.

 

The finding is based on a three-week study that monitored metabolism changes throughout the day among seven men and women. All food intake was carefully controlled, and all participants refrained from calorie-burning activities.

 

“We found that when people are at rest, the amount of energy that they burn varies with the time of day,” explained study author Jeanne Duffy.

 

In fact, “we burn 10 percent more calories in the late afternoon (and) early evening compared with the early morning hours, even when we are doing the exact same thing,” she added.

 

Duffy, a neuroscientist in the division of sleep and circadian disorders at Brigham and Women’s Hospital in Boston, said it remains unclear why this is so.

 

“We don’t have an answer to that from our study,” she noted. “It could be that it is a way for our body to conserve energy, by requiring less at some times of day.”

 

In the study, Duffy and her team enlisted seven healthy men and women between the ages of 38 and 69. None struggled with insomnia or suffered from any chronic medical condition. No one smoked, drank excessive amounts of coffee, or regularly took any prescribed or over-the-counter medication.

 

All were asked to live in a room that was stripped of all indications of time of day. That meant no clocks, no internet, no phone and no windows.

 

For three weeks, participants were assigned bedtimes and wake times, and every day those times were shifted to start four hours later. The result was as if each had circled the entire planet once a week.

 

Diets were controlled and calorie-burning exercise was not permitted, allowing researchers to analyze metabolism patterns free from the influence of eating, sleeping and activity habits.

 

In the end, the researchers determined that calorie burning at rest was at its lowest in the morning and at its highest in the afternoon and evening.

 

Whether the same calorie-burning patterns would hold true if exercise was thrown into the mix remains an open question, Duffy added.

 

“But the practical implications of our findings are that any irregularity in our schedules of eating and sleeping may make us more likely to gain weight,” she said. “This may help explain why shift workers are likely to gain weight.”

 

As to how this finding might figure into any strategy to prevent weight gain, “keeping a very regular schedule of sleep and wake, as well as eating, is a ‘best practice,’” Duffy advised.

 

“Regularity means going to bed and waking, as well as eating meals, at nearly the same time every day,” she stressed. “That ensures our internal rhythms are primed to respond optimally to the food we eat.”

 

But Lona Sandon, program director of the department of clinical nutrition in the School of Health Professions at the University of Texas Southwestern Medical Center at Dallas, suggested that the findings are unlikely to help those looking to get their weight under control. She was not involved with the study.

 

“At this time, I do not think there is much of anything particularly practical or useful that we do not already tell people,” Sandon said. “For example, we already tell people to get more of their calories earlier in the day rather than later and aim for more and better sleep.

 

“(And) exercise is good any time of day,” Sandon added, “and you will burn more calories with intentional exercise than what you get with a slight boost in metabolic rate due to natural circadian rhythms.

 

“(So) I am not going to hold my breath for [this] as an effective weight management strategy,” she said.

 

The study was published in the journal Current Biology.

 

Reprinted with permission from Spectrum Health Beat.

Kick dreaded belly fat to the curb

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Avoid the accumulation of dangerous belly fat. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum HealthBeat

I’ve told all of you about my mantra—lean and ease of movement—in some of my earlier blogs.

My plan to help me achieve this mantra is to eat small, frequent meals of complex carbohydrates and protein, plus one simple carb treat each day.

How many of you came up with your own mantra to help you make good decisions every day? I ask that question because I really believe everyone needs a little help to make smart choices, especially during middle age and menopause.

One of the most important reasons to choose what you eat wisely is because of the relationship between middle age, menopause and belly fat.

Even if you have always had a flat stomach, or mostly gained weight below your waist, you may have noticed that has changed as you’ve reached middle age (and beyond). A common complaint I hear from women who visit my practice is that they gain belly fat easily and have a difficult time losing it.

Why is belly fat so bad? There are several reasons, including both medical and personal issues, with belly fat:

  • Belly fat makes you feel unhealthy.
  • Belly fat can change your mood from cheerful to irritable.
  • Belly fat greatly increases your risk for heart disease, diabetes and overall weight gain.
  • Belly fat adds more insulation, which can cause or worsen hot flashes and night sweats.

In addition, belly fat is extremely powerful because it is inside your abdominal cavity, not just under the skin like fat elsewhere on your body.

When fat is so close to your liver, it can cause a condition called “insulin resistance.” This means that your insulin receptors on your cells require more insulin to make the sugar go into your liver, muscle or brain cells. Thus, as insulin increases to meet this demand, it increasingly makes you crave sugar and promotes fat storage.

When you answer the craving and eat sugar, the sugar goes directly to the belly fat and makes it bigger, which then makes your insulin increase even greater. You get the picture: The belly fat has a voice that says, “Feed me.” That “voice” is insulin, and the only way to shut it up is to starve it of simple sugar.

So, what’s the answer?

It’s simple: Get off the sugar.

There are simple carbs all around you every day, but you need to figure out how to stay away from them without feeling cheated. I was at a baseball game recently, and you can imagine how many simple carbs were right next to me—blueberry muffins, licorice, hot dog buns, slushes.

Here’s what I did before I went to the game: I had a late breakfast of brown rice, poached egg and mixed greens. Plus, I took a baggy of frozen grapes to munch on during the game. I was completely satisfied and had no craving for that blueberry muffin next to me.

You can’t always avoid simple sugars, but you can make smart choices.

Ice cream with the family? Choose a baby cone and throw away the cone (or get the ice cream in a dish).

Heading to a party or a baseball game? Eat a healthy meal or snack before you go and take a sweet snack (like frozen grapes) with you to help you avoid the cravings before they start.

And, keep repeating your mantra—whatever it may be. If you do not feed the fat, you will take back your power to be healthy.

Reprinted with permission from Spectrum HealthBeat.

Diabetes and foot care

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By Gretchen Stelter, Michigan State University Extension

 

There are many complications that accompany diabetes. Most of us just worry about what we eat and our blood sugar level, but a person with diabetes, you may run the risk of getting foot ulcers. To avoid this complication, you must check your feet daily. Foot ulcers are sores generally on the bottom of your feet in a weight bearing area. They are sores that do not heal if unattended to. A further complication of this is that open sores affect deeper tissue which can lead to bone and nerve damage, called peripheral neuropathy. Some of the other issues that come with peripheral neuropathy could be poor circulation and hammer toes. Those that suffer from poor circulation and foot ulcers are most at risk, says Steven Kavros, who specializes in vascular wound care at the Mayo Clinic.

 

With poor circulation, you may not feel an ulcer on your foot, therefore it is extremely important to self-examine your feet daily. If unattended, these sores will become worse and major health risks may become a factor. See a doctor and don’t let the wound go for days without care.

 

To control the wounds and the development of wounds, a person with diabetes must be proactive and monitor:

  • blood sugar levels,
  • kidney disease,
  • eye disease,
  • weight,
  • smoking,
  • and alcohol consumption.

If any of the above are out of control, your chances are increased of developing foot ulcers that, left untreated, may lead to amputation.

 

Try these easy steps to prevent wounds:

  • Check your feet daily. Look for blisters or open wounds and, if you have them, see a doctor immediately.
  • Wear the correct shoes. Make sure shoes fit properly to prevent damage if you stub your foot. Cotton socks or those made from natural fibers that breathe are better than socks made of man-made fibers.
  • Take care of your feet. Keep your feet clean and dry them well after cleaning them. Don’t soak your feet for the risk that skin may become easier to tear.
  • Exercise gently. You must exercise to help control your weight and diabetes. It is always important to talk to your health practitioner with regard to the best exercise for your condition.

Take these practices to heart. If the above tips can help prevent you from losing a limb, then it will give you a better quality life!

 

You can find more information about foot care for diabetes through the National Kidney Foundation and the Centers for Disease Control and Prevention. Michigan State University Extension provides education in chronic disease prevention and management.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Don’t overlook OTC nasal sprays

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Over-the-counter nasal steroid sprays are generally the most effective type of allergy medicine, experts say. (Courtesy Spectrum Health Beat)

By Serena Gordon, HealthDay

 

Seasonal allergies make life miserable for millions of Americans.

 

So, in a bid to ease some of that discomfort, experts from two leading groups of allergists created a task force that has just issued new practice guidelines on the best ways to quell those bothersome symptoms.

 

The consensus? For most people, nasal steroid sprays are the way to go, according to the American Academy of Allergy, Asthma and Immunology and the American College of Allergy, Asthma and Immunology.

 

The sprays are easy to get—many are available over-the-counter. And, they’re relatively inexpensive.

 

For the OTC versions, a month of treatment is about $15 to $20. OTC brand names include Nasacort, Nasonex, Flonase and Rhinocort, while prescription brands include Beconase, Qnasl and Veramyst, according to the AAAAI.

 

But the biggest reason the experts are recommending nasal sprays is that they’re generally more effective than other types of allergy medicine for the initial treatment of seasonal allergies, according to the new guidelines.

 

Plus, they have relatively few side effects, according to Dr. Punita Ponda, associate chief of allergy and immunology at Northwell Health in Great Neck, N.Y.

 

Nasal sprays aren’t perfect, however.

 

“They can cause itching of the nose, dryness of the nose and nosebleeds,” Ponda said. But, she added, using the proper spray technique can help lessen these side effects. She suggested asking your doctor to show you how to use these devices.

 

Seasonal allergies are often called hay fever and they span the seasons. The Nemours Foundation reports that people can be allergic to one or more types of pollen or mold, and the type dictates when symptoms strike.

 

For example, in the Middle Atlantic states, tree pollen is the culprit from February through May, followed by grass pollens from May through June, and weed pollens from August through October. Mold spores, meanwhile, typically peak from midsummer through the fall, depending on where you live, according to the foundation.

 

The new guidelines recommend nasal steroid sprays as the initial treatment for people aged 12 and older instead of an oral antihistamine such as Benadryl, Zyrtec, Claritin and Allegra.

 

The task force didn’t find evidence of an improvement in results if oral antihistamines were added to treatment, and these drugs may cause sleepiness.

 

In people 15 and over, the task force recommends starting treatment with a nasal steroid spray instead of a leukotriene receptor antagonist (such as Singulair or Accolate). Again, the nasal spray appears to be more effective. Singulair and Accolate are prescription drugs, so cost depends on your insurance plan.

 

For people with moderate to severe seasonal allergies who are older than 12, the task force suggests adding an intranasal antihistamine to treatment with a nasal steroid inhaler. The additional medication provided additional benefit for those with more severe allergies, the task force said.

 

Ponda noted that the task force didn’t recommend intranasal steroids for kids under 12.

 

“It may be easier to give oral antihistamines than intranasal steroids to children, and there’s concern about possible growth suppression. Oral antihistamines were thought to be useful for this group,” she said.

 

Dr. Luz Fonacier, who directs the allergy training program at NYU Winthrop Hospital in Mineola, N.Y., also pointed out that the medications in “this guideline for initial treatment of mild seasonal (allergies) may be obtained OTC, and therefore may have been tried by the patient.”

 

She said that for people who aren’t helped by nasal steroids, oral antihistamines, nasal antihistamines and leukotriene receptor antagonists may lessen symptoms.

 

Ponda said if nasal steroids and additional drugs don’t control allergy symptoms well, or if someone just gets tired of having to use medications regularly, allergy shots are also an option.

 

“Allergy shots have been shown to be cost-effective compared to medications. Usually, you get one shot a week for six months, and then once a month for three to five years. It’s definitely a commitment, but it’s the only treatment that’s actually disease-modifying. Allergy shots actually make a person less allergic or non-allergic,” Ponda explained.

 

The new guidelines were published online in the Annals of Internal Medicine.

 

Reprinted with permission from Spectrum Health Beat.

‘Know your farmer’

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By Jason Singer, Spectrum Health Beat

The egg section at the grocery store can be intimidating.

Should you buy brown or white? Organic? Free-range? And what do those words really mean?

From a health perspective, free-range and organic are “definitely better,” said Krista Gast, a Culinary Medicine dietitian with Spectrum Health Medical Group.

Organic is a certification from the USDA that means chickens eat feed grown without pesticides, synthetic fertilizers, fungicides or herbicides. They also can’t be given antibiotics or growth hormones.

Free range typically means uncaged, but the government does not regulate or have a definition for that label.

But even those descriptions have caveats. With organic, “there’s a question as to how well those guidelines are enforced,” Gast said.

And when buyers hear free-range, some may envision chickens running outdoors and eating healthy foods like grass, seeds and bugs.

But that’s not always the case, Gast said.

The only fool-proof method, she said, “is to know the farmer you’re buying from.”

Free-range vs. pasture-raised

Gast often buys her eggs at farm markets, she said.

Many small farmers can’t afford to get organic certification—which can cost thousands of dollars—but still raise their chickens in an organic, compassionate way that larger farms can’t always replicate.

“If it just says ‘free-range,’ maybe the chicken went outside for five minutes,” Gast said of large farms. “That’s not really what a lot of people are envisioning.

“It’s definitely better than caged, but there’s no standard: It’s a loose term,” Gast said. “Free-range means uncaged, but it can also be inside of large warehouses, where the chickens are packed in like sardines. They can’t walk around, can’t nest, can’t spread their wings, and generally don’t have access to the outdoors.

“If they’re raised in that way, with that stressful environment and have all these stress hormones coursing through their bodies, it affects their health. And if we eat it, it can get passed on to us.”

If you can’t get to a farm or farm market to see and hear how the chickens are being raised, look for an “American Humane Certified” label or a “pasture-raised” description on the egg cartons or farm’s website, she said.

“‘American Humane Certified’ means the chickens can access spacious areas, are given access to the outdoors, can run,” she said. “There’s a little more of standard and qualification to it.

“Pasture-raised chickens should have access to pasture space to perform natural behaviors. They should be able to peck for seeds and bugs, and that is kind of a hallmark of pasture-raised.”

As for brown versus white eggs, they just come from a different breed of chicken.

“The quality, nutrition and flavor are no different,” Gast said.

‘A great way to utilize eggs’

Eggs aren’t particularly healthy or unhealthy. They have a lot of cholesterol—185 grams per large egg—but the U.S. removed a cholesterol limit from its dietary recommendations in 2016, saying the limit was based on old, iffy science.

But for egg eaters, the difference between chickens raised in a healthy environment or a stressful environment is significant.

Chickens raised in a warehouse are “fed grains, or sometimes even other parts of chickens that had passed away,” Gast said. “This is kind of the ugly side of the business … and it isn’t heathy for us.”

But if a chicken is raised in a pasture, it eats grass, seeds, marine algae and other natural foods, and it becomes loaded with omega-3s.

Omega-3s are an essential fat that can lower blood pressure, lower the risk of heart disease and strokes, and help prevent arthritis and certain cancers, according to Harvard’s T.H. Chan School of Public Health, so choosing your eggs carefully can have positive effects.

“The benefits from anti-inflammatory foods in your diet, not only eggs, but plant sources like walnuts and other healthy sources of omega 3s, they quell that chronic inflammation in the body that puts us at risk for diabetes, heart disease, cancers and Alzheimer’s,” Gast said.

“Having that low level of chronic inflammation—(partly attributed to) processed foods, a lot of added sugars, saturated and trans fats—can lead to obesity and all kinds of other bad outcomes.”

A good way to tell if the chickens were allowed access to the outdoors is the color of the yolk, said Jim Cross, a certified executive chef and chef supervisor for Spectrum Health Butterworth Hospital.

Chicken eggs that were allowed to feed on seeds, grass, bugs and have an overall healthy diet have a much more richly colored yolk.

“Ducks eat a lot aquatic plants and bugs, so the yolks are a deeper, richer orange color,” Cross said. Healthy chickens produce similarly vibrant eggs.

In addition to choosing eggs from well-raised chickens, what you eat with the eggs determines the overall health value of the meal. Consumers should eat their eggs with vegetables like peppers, kale and spinach to increase their healthiness, as opposed to processed foods and those with saturated fats like bacon, ham or lots of cheese, Gast said.

Cross, whose kitchen prepares 4,000 meals per day, goes through about 1,600 eggs per week. He buys all his personal eggs from local farms whose chickens live healthy lives, and both Cross and the hospital buy eggs from farms that don’t clip their chickens’ beaks—a very painful and unnatural process, he said.

In Cross’s eyes, an underutilized way to eat an egg is using it to make egg-based sauces like hollandaise or creme anglaise.

And if you use those egg sauces on top of well-cooked vegetables or in desserts, you add an additional level of flavor and texture to the meal.

“I don’t think eggs are usually considered for sauces because people think of gravies or cream sauces,” Cross said. “It’s a shame, because it’s a great way to utilize eggs in a different way.”

Reprinted with permission from Spectrum Health Beat.

Who Is Therapy For?

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By Ronald Christian Rivera, LMSW, Outpatient Therapist, Leonard Street Counseling Center

Who is therapy for, anyway? Is it for me? How could I possibly benefit from talking to someone for an hour a week? These are questions I frequently hear as an outpatient therapist. I hope that sharing my thoughts on the topic of talk therapy will help to answer these questions.

 

Let me start by providing a short version of an answer: Most people stand to benefit from therapy for a variety of reasons. In general, it can be highly beneficial to have a trained professional to assist you through moments of crisis or simply to provide guidance and direction in times of doubt and confusion.

 

When I ask clients what brings them to therapy, I encounter a variety of universally held beliefs: “I’m weak and can’t fix my problems on my own.” “I must not be as strong as others think I am.” These responses reveal how mainstream society has stigmatized mental illness. This attitude stems from the belief that if you need help, then you must be weak. Due to this stigma, those who are affected by stress, anxiety, depression, and other problems begin to buy into the narrative that they are to blame. This serves as a roadblock to services for those who might otherwise be open to seeking help. Rather than stigmatizing and judging, we should acknowledge the strength and resilience necessary to endure tremendous pain and suffering. We should encourage suffering individuals with the message that there is hope, there is help in the form of professional counseling.

 

While society’s views about seeking help are a barrier for many, personal attitudes also play a role. Some refuse to ask for help due to pride; while others don’t feel they have a problem, they are not “sick” enough for therapy. Maybe these individuals have mild symptoms, or their problems pertain to relationships, life goals, or self-improvement. Avoiding professional help in moments of need may lead to bigger problems: worsening illness; impulsive decisions; increased likelihood of seeking drugs and alcohol to cope with stress. And, contrary to common belief, individuals with “minor” problems stand to gain tremendously from therapy: It serves as a tool to unlocking untapped potential, increased self-acceptance, and personal growth. In this sense, treatment offers a lens to the self. It deepens your understanding of what drives your thoughts, emotions, behaviors, and desires. In exploring these concepts, you experience higher levels of self-awareness and increased insight.

 

I’ve also had clients share that they’ve avoided treatment because they’d be wasting my time, which could be better spent on someone who really needs it. This is a common misconception. In reality, your perception of your situation is all that matters. If it’s important to you, if you believe it has affected you, then it has. Your stuff, however big or small, has an impact on you. You deserve validation.

 

Another barrier to treatment is the intimidation factor: the counselor’s office can be a scary place for many. We’re talking about opening up to a complete stranger, sharing things you don’t discuss with your loved ones, things you’d rather forget altogether. Talk about a leap of faith!

 

Truly participating in therapy means letting your guard down and allowing yourself to be vulnerable. Sure, this is a risk, but it’s risky to not seek help, and bear your burdens alone. I encourage your to consider the benefits of a trusting, collaborative relationship.  Imagine the liberating experience of placing your burdens at another’s feet, and learning skills to navigate life’s troubled waters. Through therapy, you learn to become an expert at managing your thoughts, feelings, behaviors. You learn to address your needs in a healthy way, implementing permanent, lasting skills that equip you to deal with whatever comes your way.

 

If you’re still asking yourself, “Is therapy for me?” I encourage you to ask yourself, “Why not me?” When we reach the core of what the therapeutic relationship represents, we are talking about personal growth, a deeper understanding, a heightened awareness, an increased insight that illuminates the path in your personal journey. For some, personal growth simply means learning basic coping skills to reduce emotional pain and suffering. For others, it takes on a different meaning altogether. Whether you’re experiencing mild symptoms of anxiety, or you’re trying to discover your true calling in life, therapy is for you.

 

Reprinted with permission from Cherry Health.

Elder abuse: be a part of the solution

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By Regina Salmi, Area Agency on Aging of Western Michigan


When we address elder abuse, the focus is often on financial exploitation and avoiding financial scams. Elder abuse includes physical, emotional, sexual abuse and neglect as well as the financial component. Only 1 in 24 experiences of abuse are reported. It is important that we all know the signs of elder abuse to help protect the vulnerable adults in our lives. By being aware of the signs, we can all play a role in preventing abuse.


Acknowledging that abuse may be taking place is difficult for us to comprehend. For most people, when we notice something awry, we are more likely to try convincing ourselves that we are wrong than take action and report suspected abuse. According to Cassie Schrock, Kent County Elder Abuse Coalition Coordinator at Area Agency on Aging of Western Michigan, approximately “90% of abusers are either family members or trusted caregivers,” adding to the anxiety of reporting abuse. Yet, “elder abuse is one of the fastest growing crimes in Michigan” asserts Schrock, “90,000 seniors are victimized annually in Michigan.” It’s important we know the signs and report suspected abuse when we see it.

There are several signs of abuse and seeing just one doesn’t necessarily mean a person is being abused or neglected. We know that as we age, we’re susceptible to falls and may experience bruising from time to time. Our skin also thins as we age and so scrapes occur more easily. We can also experience emotional changes and depression as we age. Abuse is usually a collection of symptoms rather than just one thing.


Frequent and “unexplained injuries like bruises, scars, burns, welts, or broken bones” explains Schrock, should raise our suspicion.


There will also be emotional and behavioral changes in a person being physically abused such as rocking, sucking, or mumbling to themselves, seeming timid or fearful, withdrawing from typically enjoyed activities or changes in alertness. Weight loss, continuously poor hygiene, inadequate clothing and isolation by a caregiver can be associated with both abuse and neglect.


Schrock explains, “Some of these changes can be misunderstood as symptoms of dementia” which can cause one to be hesitant to report it as abuse.


If you suspect an older adult is being abused, report it. In Michigan, call Adult Protective Services at (855) 444-3911. This hotline is available 24-hours a day. If you or someone you know is in immediate danger do not hesitate to call 911 for help.


Cassie Schrock reminds us, “There is no liability if you make a report in good faith.”


For more information about reporting abuse, visit www.michigan.gov/mdhhs. To learn more about elder abuse and also stay up to date on the latest financial scams targeting seniors, visit www.protectkentseniors.org.

Many talks on end-of-life wishes end in confusion

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By Dennis Thompson, HealthDay

 

You’ve filled out a living will, and designated a surrogate to make medical decisions if you’re incapacitated.

 

But, your end-of-life planning may not be done yet.

 

That’s because, according to a new study, your surrogate may still not have a clear idea about what you really want done in a crisis situation—even after you’ve discussed your wishes with them.

 

In the study, seven out of every 10 surrogates didn’t have an accurate understanding of their loved one’s wishes regarding potentially life-altering medical treatment, even though both believed they had adequately discussed the topic.

 

“There were a lot of surrogates in those pairs where they both said, ‘yes, we’ve had this communication,’ who didn’t have a good understanding of the patient’s goals of care,” said lead researcher Dr. Terri Fried. She is a professor of geriatrics with the Yale School of Medicine.

 

The surrogates couldn’t accurately say whether their loved one would want treatment even if afterward they would have to live in extreme chronic pain or with severe mental or physical impairments, Fried said.

 

“Those are the kinds of things that make people say, ‘Oh, maybe I don’t want to get life-sustaining treatment if that’s the way it’s going to leave me,’” she explained.

 

These results show health-care professionals need to take a more active role in helping patients make end-of-life preparations, and that includes facilitating in-depth conversations between them and their chosen surrogates about their preferences, Fried said.

 

“It’s becoming more a part of the responsibility of primary care to make sure this happens as part of health maintenance, the same as flu shots or cancer screening,” Fried said. “We need to do a more thorough assessment of what patients have done and haven’t done, so we know what they still need to do.”

 

For their study, Fried and her colleagues interviewed 350 veterans, all aged 55 or older. The researchers also separately interviewed their end-of-life surrogates.

 

Just over half of the surrogates were spouses. Another 27 percent were children. The rest had other relationships with the veterans, according to the study.

 

About two of every five veterans hadn’t bothered to complete a living will or officially designate someone as their surrogate (health care proxy), or talked about the quality of life they’d like to maintain near the end, the findings showed.

 

And often, surrogates remained in the dark about the loved one’s wishes even if both agreed that they had discussed the matter.

 

Only 30 percent of surrogates who thought they’d talked it over could display an accurate knowledge of their loved one’s desires regarding quality versus quantity of life, the researchers found.

 

That’s better than the performance of surrogates who hadn’t had the conversation (21 percent) or pairs that disagreed whether they’d discussed the matter (15 percent), Fried noted.

 

But that still leaves a majority of people in a position of thinking that their surrogate knows their wishes when the person really doesn’t, the study authors pointed out.

 

“Part of it is that patients and surrogates don’t really know what the things are that they ought to be talking about,” Fried said.

 

In joint interviews conducted after the main study, many of the pairs said that “after you asked us those questions, we realized these are the things we need to sit down and talk about,” she added.

 

Dr. Timothy Farrell is an associate professor of geriatrics with the University of Utah School of Medicine in Salt Lake City. He said that “a visit with a physician is often the first time that such a discrepancy may become apparent.”

 

Doctors who treat the elderly should consider end-of-life conversations as “anticipatory guidance,” similar to the guidance provided parents during well-child visits, Farrell said.

 

Either a doctor, a physician assistant, a social worker or some other health-care professional can help lead a facilitated discussion that ensures someone’s wishes have all been communicated to the surrogate, he suggested.

 

“Being proactive is the key, (as is) regularly coming back to this topic before the crisis occurs,” Farrell concluded.

 

The study was published in the Journal of the American Geriatrics Society.

 

Reprinted with permission from Spectrum Health Beat.

Weather your perfect storm

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Are you ready for menopause? Or even perimenopause? The storm is coming, so now is the time to act to make it less of a tempest. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum HealthBeat

 

So many women come to see me when they are experiencing what I call the Perfect Storm.

 

Their bodies are changing and they are faced with night sweats, increased belly fat, irritability, depression, lack of energy, irregular or heavy periods and decreased sex drive. That’s quite a list!

 

The Perfect Storm occurs when two fronts collide and cause havoc with your body.

 

The first front is caused by changing hormones, which then leads to an array of symptoms: night sweats, hot flashes, disturbed sleep, anxiety, irritability, decreased motivation and sex drive, and cravings of sweets and simple carbs. The second front is the change in your body chemistry, including changes in hormone levels.

 

The result? Good cholesterol levels go down, bad cholesterol goes up, insulin resistance increases, belly fat builds up and brain chemicals drop.

 

To more fully understand the Perfect Storm, it helps to know the three phases every woman goes through in adult life: reproductive phase, perimenopause and menopause.

Here’s a brief summary of each phase:

  • Reproductive phase—Many women in this phase feel normal and experience regular periods. This is the time we really don’t have to think about our hormones, and our body just makes sense. Toward the end of this phase, symptoms such as menstrual migraines, night sweats, mood changes and sugar cravings sometimes start. These symptoms are predictable and occur the three days before your period starts.
  • Perimenopause—This stage is sometimes referred to as midlife, and it’s also where the Perfect Storm occurs. Your periods start to become irregular, closer together and heavier, and symptoms like night sweats, sleep difficulties, mood changes and belly fat weight gain can become worse. You may even skip some periods and then begin having regular periods again.
  • Menopause—This phase means you haven’t had a period in 12 months—yeah! However, it’s important to note that if you go three months without a period and then you get one, the clock starts all over again. Approximately 80 percent of women experience symptoms during menopause, which typically last between two and five years after the start of menopause. The good news is that women who seem to handle the symptoms the best are the ones who continue to kept their weight in the healthy range, remain active, drink plenty of water and get plenty of sleep each night.

After menopause, it is very difficult to alter the course you are on, so if you want to weather your Perfect Storm and keep your symptoms in check, you need to make sure you are on a healthy path right now. What happens during the storm will determine the course of the rest of your life, so ask for the help you may need to sail through your Perfect Storm.

 

Reprinted with permission from Spectrum HealthBeat.

How to effectively manage the talkative and silent members of a group

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By Bethany Prykucki, Michigan State University Extension

Recognizing and understanding typical team member behaviors – both positive and negative – is helpful to understand as a facilitator. These behaviors can affect team development and performance. Members of the team may exhibit these behaviors at varying times throughout the development cycle of the team. It is crucial that the facilitator model constructive behaviors to help the team reach its goals.

Groups that work well together develop a sense of trust, camaraderie and even synergy. In such groups, communication is open and honest, everyone contributes and people are excited about what they are accomplishing. Sometimes people with “challenging behaviors” can derail the work of a group and make synergy impossible. What are “challenging behaviors?” In groups or teams that have a shared purpose and some goals to accomplish, ‘challenging behaviors’ are those that make accomplishing goals difficult. They may distract, disrupt or get the group off track in some way, or contribute to difficult behaviors by either not participating or dominating the conversation.

The University of Wisconsin-Madison offers a Facilitator toolkit called “A Guide for helping groups get results.” The kit offers a comprehensive guide to tools, methods and techniques for assisting groups. The guide explains that sometimes it will be necessary to intervene with a particular individual or an entire team because of behavior or actions during team meetings. An intervention will include any statement, question or nonverbal behavior made by a facilitator that is designed to help the group.

The goal of any type of intervention is to maintain the group’s autonomy and to develop its long-term effectiveness. Eventually, the interventions used by a facilitator should decrease the group’s dependence on the facilitator.

An intervention is never an easy task, so it is important to recognize when to intervene and whether to intervene with an individual or the entire team. There is no set time or tried and true method for when or how to intervene, but the following are methods to deal with two of the most common issues that arise in groups; those that are silent and those that overly talkative.

Silence

Most groups include some people who are timid about sharing their opinions. They may feel unvalued, unsure of themselves or unfamiliar with the topic or process. Alternatively, they may just need time to listen, think, and formulate their thoughts. This may be a problem if they never feel comfortable sharing ideas.

Strategies:

  • Use an icebreaker that involves a lot of interaction.
  • Go round-robin in the group whenever appropriate, asking each person in turn to share a comment.
  • Ask the quiet person specific questions related to his or her expertise.
  • Distribute cards in advance for written anonymous input.
  • Give the group a few minutes to think silently before asking for responses to some questions or tasks.

Talkativeness

Some people talk a lot in groups, which may be a problem if they dominate discussions and don’t let others share their opinions freely. This can sometimes cause others to drop out, thus weakening the group and diminishing its chances of success. Getting through an agenda and making decisions can also be difficult.

Strategies:

  • Establish and enforce ground rules. Some helpful rules are: keep comments brief; balance participation; listen more than you talk; or, you can speak a second time after everyone has spoken once.
  • Interrupt the talker and offer to talk to him or her more after the meeting.
  • Put a time limit on each person’s comments for each topic, and enforce it. It may help to ask someone else to be the timekeeper.
  • Ask people to raise their hands to speak.
  • Talk to the person privately and explain that you would like to get more people participating.

MSU Extension offers a three-day facilitation workshop that can help further introduce strategies of facilitation.

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

5 telltale kid coughs

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Is it a common cold, or something more? Listening closely to your child’s cough can help you decide if it’s time to seek a doctor. (Courtesy Spectrum Health Beat)

By Jessica VanSolkema, Spectrum HealthBeat

 

There it goes again. And again. And again.

 

It’s the sound that grates your nerves, although not as much as it simply tears at your heartstrings.

 

It’s your child’s coughing—and it may be trying to tell you something.

 

But only if you listen carefully.

 

Daniel McGee, MD, pediatric hospitalist at Spectrum Health Helen DeVos Children’s Hospital, shares five telltale cough sounds that offer clues to what may be ailing your child.

The telltale sounds:

Barking

It may be croup, a viral illness that causes swelling and inflammation of the vocal cords. The cough sounds like a bark and it may also be accompanied by stridor—a harsh, high-pitched wheeze—when your child breathes in.

Whooping

It may be pertussis. Commonly known as whooping cough, pertussis is a contagious respiratory illness that can cause coughing fits in which children are forced to inhale with a loud “whooping” sound as they gasp for breath.

Staccato

A repetitive cough with short, staccato sounds is a characteristic sign of the lung infection chlamydial pneumonia, especially in infants.

Dry

A persistent, dry cough may be a symptom of asthma, a disease affecting the lungs.

Wet

The common cold often produces a wet, productive-sounding cough with mucus or phlegm behind it.

 

Although it may go against your parental instincts, Dr. McGee advises caregivers to resist the temptation to medicate children with a cough suppressant. Doing so, he warns, may do more harm than good in most cases.

 

But parents should also know when enough is enough.

 

“If your child has had a persistent cough for a week or more, don’t just write it off as the common cold,” Dr. McGee said. “Make an appointment with a pediatrician to determine if something else is going on.”

 

Seek immediate medical help if your child appears ill and is working hard to breathe, he said.

 

Reprinted with permission from Spectrum HealthBeat.

To bathe, or not to bathe?

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It depends on their activity level, but most kids may only need to bathe a few times a week. (Courtesy Spectrum Health Beat)

By Randy Dotinga, HealthDay

 

Here’s welcome news for parents tired of forcing their kids to take a daily bath: Children may not need to bathe every day after all.

 

That’s the word from Dr. Robert Sidbury, an associate professor with the department of pediatrics and division chief of dermatology at the University of Washington School of Medicine in St. Louis.

 

“Depending on their age and activity level, most children only need a bath a few times a week,” Sidbury said in a news release from the American Academy of Dermatology. “For children, a few germs here and there are healthy, as this is how their bodies learn to fight off bacteria and build stronger immune systems.”

 

Sidbury provides these recommendations about bathing for kids:

  • If a child is aged 6 to 11, only two or three baths a week may be needed, and shampooing is necessary just once or twice a week. Black children or kids of any age with dry or curly hair only need to shampoo once every seven to 10 days.
  • Special circumstances require more bathing: Kids should take a bath and wash their hair when they get dirty, after they’ve been in an ocean or lake, or when they get sweaty or show signs of body odor.
  • When kids hit puberty, they should start taking a shower every day. It’s a good idea for them to shampoo their hair every day or every other day, and to wash their faces twice a day to get rid of dirt and oil. Black children and those with dry or curly hair can continue to shampoo their hair every seven to 10 days after the age of 12.
  • Kids don’t usually need to use conditioners since they’re designed to help dry and damaged hair. But conditioner—applied to the body and ends of hair, not the scalp—can help prevent tangles in kids with long, wavy or curly hair.

“While these guidelines work well for most children, every child is different,” Sidbury said. “If your child continues to have body odor, or if your child’s hair or scalp seem too oily or dry after following these guidelines, see a board-certified dermatologist.”

 

He also cautioned that kids with skin conditions such as eczema should follow the bathing recommendations of their dermatologist.

 

Reprinted with permission from Spectrum HealthBeat.

Paying for Assisted Living: 5 Financial Assistance & Funding Options

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living

 

In 2014, only about 11% of adults aged 65 and older were covered by a long-term care insurance policy. Compared to the 52.3% of seniors who will require long-term care at some point during their retirement, retirees are underprepared for covering costs. But as people age, long-term care (LTC) coverage becomes cost prohibitive, which leaves seniors and their families wondering: “Where do we find the money to cover assisted living?” Here are five financial assistance and funding options to consider.

1. Life Insurance Conversions

Many people don’t realize that their life insurance is a financial asset that may benefit them today. If your loved one owns life insurance they no longer need, or premiums have become too expensive to justify the benefit, converting their life insurance policies into long-term care funds can help you cover assisted living costs.

 

This can be done in several ways. First, you can check with your insurance agent about the possibility of cashing in your policy, or receiving accelerated or “living” benefits. These are all different terms for the same process: the insurance provider will buy back the policy for a portion of its value (usually around 50-75%) so that the policyholder can apply those funds to long-term care or medical expenses. Some providers only cash in policies for policyholders who are terminally ill, while others are more flexible.

 

Another option is converting a life insurance policy to a “life assurance” benefit. This allows you to switch a life insurance benefit into regular long-term care payments, which can go towards all forms of LTC and senior housing.

2. VA Aid & Attendance Benefit

If your loved one is a veteran, they may be eligible for benefits that help to pay for long-term care and housing.

 

The Veterans’ Administration offers a special pension with Aid and Attendance (A&A) benefit that is largely unknown and often overlooked by wartime veterans and their families. Paid on top of a wartime veteran’s monthly pension, the A&A benefit allows for Veterans and surviving spouses who require assisted living additional monetary benefits. Most Veterans who are in need of assistance qualify for this pension. Aid and Attendance can help pay for care in the home, in a nursing home, or in an assisted living facility. While the amount you can expect from the benefit varies, the average is a maximum benefit is $1,949 a month for married veterans, $1,644 for single veterans and $1,056 for a surviving spouse.

 

Visit the US Department of Veterans’ Affairs for more information about eligibility and applying for the benefit.

3. Tax Benefits

Costs related to senior living at an assisted living community may be tax deductible for both the community member and their family caregiver if they meet the Internal Revenue Service requirements. This article from the AARP has more information.

 

You may also visit www.irs.gov, and particularly http://www.irs.gov/pub/irs-pdf/p502.pdf for more information on this potential deduction.

4. Your Home

There are several ways for your loved one to leverage their home to help pay for assisted living. While it may not be the preferred method, selling the home outright can help to cover a significant portion of the cost of assisted living. Another way for seniors to access their home equity is through a reverse mortgage. While this does require the homeowner to live in their home as a permanent residence, it can make sense in certain cases. For instance, if one spouse is able to live independently but the other requires memory care, a reverse mortgage can help the borrowing spouse pay for their partner’s long-term care.

 

If home equity accounts for a large portion of their net worth, however, seniors and their families should consider opting for a less immediate strategy. Converting the home to a long-term rental property, for example, gives you and your loved one access to steady income that can be put towards long-term care. However, managing a rental property does take quite a bit of work, and will affect your property taxes, so it’s not a decision to be taken lightly.

5. PACE

PACE, or Programs of All-Inclusive Care for the Elderly, is a Medicare and Medicaid program that helps seniors get the care they need. To be eligible for the PACE program, you must:

  • Be age 55 or older
  • Live in the service area of a PACE program
  • Require a high level of care (varies by state)

PACE is only available in certain areas, such as PACE of Southwest Michigan, and eligibility may vary by area. You can check here to see there’s a PACE program near you.

 

Cost shouldn’t hold your loved one back from receiving the care they need and the life they want. Check with your financial and tax advisors to see what strategies make sense for you, or contact a Vista Springs community today.

 

Reprinted with permission from Vista Springs Assisted Living.

Do you know what frostbite looks like?

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Children don’t realize they can get in trouble quickly when they are out in temperatures close to or below zero. (Courtesy Spectrum Health Beat)

By Bruce Rossman, Spectrum Health Beat

Extreme cold has come to West Michigan and will be a regular visitor this winter.

Parents should take extra precautions when sending young children outdoors for any length of time, and that means learning the warning signs of hypothermia and frostbite.

Parents need to know how to prevent extreme cold weather exposure and be ready to respond appropriately to problems, said Jennifer Hoekstra, an injury prevention program coordinator with Spectrum Health Helen DeVos Children’s Hospital.

“Children don’t realize they can get in trouble quickly when they are out in temperatures close to or below zero,” she said.

Clothing

Problems arise when infants and children are not dressed properly, Hoekstra said. Make sure they’re dressed in several thin layers to stay warm and dry. Adequate outdoor clothing includes thermal long johns, turtlenecks, at least one shirt, pants, sweater, coat, warm socks, boots, gloves or mittens and a hat.

Hypothermia

Hypothermia develops when a child’s temperature falls below normal due to exposure. It often happens when children are outdoors in extremely cold weather without proper clothing or when their clothes get wet. If your child shivers and becomes lethargic and clumsy, hypothermia may be setting in. Your child’s speech also may become slurred.

Call 911 immediately if you suspect your child is hypothermic. Until help arrives, take children indoors, remove any wet clothing and wrap them in blankets or warm clothes.

Frostbite

Frostbite happens when the skin and outer tissues become frozen. This condition tends to happen on extremities like the fingers, toes, ears and nose. Watch for extremities that may become pale, gray and blistered. Children may complain that their skin burns or has become numb.

Here’s what to do if your children show signs of frostbite:

  • Bring children indoors and place the frostbitten parts of their bodies in warm water.
  • Apply warm washcloths to frostbitten noses, ears and lips.
  • Do not rub the frozen areas or use a heating pad.
  • After a few minutes, dry and cover children with clothing or blankets.
  • Give them something warm to drink.
  • If the numbness continues for more than a few minutes, call your doctor.

When the temperatures drop low, “the best advice is to keep your children inside and busy with indoor activities,” Hoekstra said. Same goes for your furbabies, too.

 

Reprinted with permission from Spectrum Health Beat.

Gross alert: Your dishwasher is not as sterile as you think

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Keep microbes contained by not opening the dishwasher before it has cooled down following a wash cycle. (Courtesy Spectrum Health Beat)

By Amy Norton, HealthDay

 

Your dishwasher may get those plates spotless, but it is also probably teeming with bacteria and fungus, a new study suggests.

 

Microbes—from bacteria to viruses to fungi—are everywhere, including within and on the human body. So it’s no surprise, the researchers said, that a kitchen appliance would be hosting them.

 

So do people need to worry about getting sick from their dishwashers? No, said Erica Hartmann, an assistant professor at Northwestern University who was not involved with the study.

 

“The risk is probably in the realm of a shark attack,” she said. That is, most people face little to no risk, but there are select groups who may be at higher risk—in this case, people with conditions that weaken their immune defenses.

 

Dishwashers are an interesting case when it comes to microbes because they are actually an “extreme” habitat, Hartmann explained.

 

“People don’t think of them that way. It’s just your dishwasher. But it really is an extreme environment,” said Hartmann, who studies the microbiology of the indoor environment.

 

Dishwashers create constantly fluctuating conditions—wet to dry, high heat to cooler temperatures, low to high acidity. They also harbor mixtures of detergents and dinner scraps. So, only certain microbes will thrive.

 

The new study looked at which bacteria and fungi are actually dwelling there, and what factors seem to influence that microbial makeup.

 

Specifically, the European researchers took samples from the rubber seals of 24 household dishwashers.

 

Overall, they found, the most common bacteria included Pseudomonas, Escherichia and Acinetobacter—all of which have strains that are “opportunistic pathogens.” That means they are normally harmless, but can cause infections in people with a compromised immune system.

 

The most common types of fungus were Candida, Cryptococcus and Rhodotorula—which also include opportunistic pathogens.

 

Nina Gunde-Cimerman, a professor of microbiology at the University of Ljubljana, in Slovenia, worked on the study.

 

She said dishwashers and other microbe-hosting appliances are “generally safe” for healthy people. It’s “sensitive groups,” she said, who may need to be more cautious.

 

Gunde-Cimerman said she and her colleagues suspect dishwashers might play a role in fungal infections called mycoses in certain immune-compromised patients. A fungus commonly found in those patients, she said, is known as Exophiala dermatitidis, or black yeast.

 

And while that fungus is “hardly known in nature,” she said, it’s easy to find in dishwashers.

 

However, Gunde-Cimerman stressed, that’s speculation. No one has yet proven a connection between dishwasher microbes and mycoses infections.

 

How do fungus and bacteria get into dishwashers? The “main entry point” for fungi is the tap water that supplies the appliance, Gunde-Cimerman said. But food, people and pets are other potential sources, she added.

 

As for the bacteria, the source isn’t clear, according to Gunde-Cimerman. “But we speculate that contaminated food is the main entry route,” she said.

 

It is possible for dishwasher microbes to break free from their home: They can get out via waste water, or through the hot air produced at the end of the dishwasher cycle, Gunde-Cimerman said.

 

So one way to keep the microbes contained is to avoid opening the dishwasher before it has cooled down, according to Gunde-Cimerman.

 

“Do not open the dishwasher when it is still hot and humid,” she said, “to prevent the release of aerosols in the kitchen.”

 

Wiping the rubber seal with a dry cloth at the end of a cycle can also limit microbe buildup, Gunde-Cimerman said.

 

Hartmann agreed that people who are concerned can wipe down the dishwasher seal.

 

But she also emphasized the positive aspects of the microbial communities living in all our homes: Scientists have made great discoveries by studying microorganisms.

 

Hartmann pointed to the example of a bacterial enzyme discovered in the hot springs of Yellowstone National Park. It was instrumental in developing a breakthrough technique called polymerase chain reaction, which is now used to study DNA in research and clinical labs everywhere.

 

“Your kitchen might not be Yellowstone,” Hartmann noted. But, she added, it may host some “pretty amazing” microbes.

 

So if you are ever presented with the opportunity to have researchers swab your kitchen, Hartmann said, consider it.

 

The study was published in the journal Applied and Environmental Microbiology.

 

Reprinted with permission from Spectrum HealthBeat.

Mindfulness helps change the way we think

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By Tony Schnotala

When you think about your life, what comes to mind? Do you reflect on your job, on how your day and week is largely structured around it? Perhaps you think about your family members and how your interactions with them affect your mood. But how often do you think about how you think?

 

Mindfulness is one way that we can examine how we think about our patterns of thinking. This skill helps us to change how we think. Contrary to some misconceptions, mindfulness is not a religious ritual or a belief system. While some of its origins come from the Eastern cultures, mindfulness has found its way into Western spheres of thought and practice. Some of its techniques even mirror modern day cognitive therapy.

 

You may ask yourself why mindfulness matters in our 21st century culture. Consider this: According to the American Psychological Association, chronic stress can cause a variety of mental and physical health problems, such as anxiety, depression, insomnia, muscle pain, high blood pressure, and heart disease1.

 

While it’s true that we can’t change some of the circumstances in our life, we can change how we think about them. This doesn’t mean we need to be happy about things that upset us in our life, but we can look at such events more objectively and have a calmer, more accepting attitude. Research also shows that mindfulness can help reduce symptoms of anxiety and depression2.

 

There are hundreds of books and articles about the origin and techniques of mindfulness, but I will highlight some of the most common techniques and concepts. In short, mindfulness means paying attention to something in the present moment, and refraining from trying to change the situation around us. Remember, mindfulness takes practice and time, and results may not come right away.

  • Breathing: We all do this, but we often change how we breathe based on how we think and feel. If we are angry or nervous, we tend to breathe quickly into our lungs. If we are tired or falling asleep, we breathe from our diaphragm. To practice mindful breathing, take a slow, deep breath into your diaphragm, hold it for a few seconds, and slowly release it. Repeat this process for a few minutes, and pay attention to this pattern of breathing. Your body will naturally calm itself and put you in a more relaxed state of mind.
  • Body scanning: We tend to hold stress in different areas of our body, but because our attention is often used for other tasks, it’s easy to overlook cues our body sends us. To practice this technique, sit comfortably in a chair, and close your eyes. Allow your attention to start from the bottom of your feet. Can you focus on the feeling of your socks or the hardness of the ground? Allow your attention to slowly drift up your body. What are you feeling in your ankles? Do your lower legs feel tense? Can you feel the sensation of your upper legs against the chair? You can do this with all areas of your body, from head to toe. The key is to observe sensations in your body without judging them as good or bad. When you first do this, resist the temptation to “fix” the pain you may feel. You may be pleasantly surprised that sometimes, just examining how you feel will allow your bodily sensation to pass.
  • Five senses: This skill involves paying attention to our sensations based on our five senses. For example, if you are outside on a summer’s day, you can find a comfortable place to observe your surroundings. Listen to each sound you hear: the wind blowing in the trees, the birds singing in the distance, the sound of cars passing by. How does the sun feel on your skin? What smells do you notice? Are you able to pay attention to the colors and shapes in the leaves? If you choose to take a drink of cold water, can you pay attention to its taste? These techniques can be done anywhere, such as the mall or your office. The point is to become comfortable noticing your senses. Doing so can help you appreciate the moment rather than judging it or worrying about other things.
  • Thought monitoring: From my experience, this is perhaps the most difficult technique to practice and become comfortable with. It involves simply monitoring your thoughts and feelings as they come up, and not attempting to judge or stop them. Your thoughts and feelings will arise, settle, and pass. If you are new to this approach, it can be unsettling to become aware of something you typically don’t notice. But with practice, the approach can improve your awareness and allow you greater freedom from your thoughts. To practice thought monitoring, sit in a comfortable position in a quiet area with your eyes closed. Allow your mind to become still and free of any concerns that you are having. As you relax and allow the darkness and quiet to envelop you, some thoughts and feelings will arise. Notice them without judging or attempting to change them, and allow your mind to return to calmness. If you need a little more grounding to help you return to a state of calmness, you can use mindful breathing. These videos can help you practice this concept.3,4

Mindfulness takes practice, and it’s something that many, including myself, struggle to incorporate into daily life. Like any technique, it takes a commitment to make it a regular skill that we use in our normal daily function. The good news is that you are probably using mindfulness already, and you may not be aware of it. The choice is yours as to how much mindfulness you will incorporate into your life. If you choose to be more mindful in your life, you may be pleasantly surprised at how much peace and calmness you will find.

  1.  http://www.apa.org/helpcenter/chronic-stress.aspx
  2. http://www.npr.org/sections/health-shots/2014/01/07/260470831/mindfulness-meditation-can-help-relieve-anxiety-and-depression‘
  3. Headspace – ‘Expectation’ animation
  4. http://www.mindful.org/adorable-animated-mice-explain-meditation-in-2-minutes/ 

Reprinted with permission from Cherry Health.

Employment Expertise: Preparing students for college and careers

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By West Michigan Works!


February is Career and Technical Education (CTE) Month, a national campaign to increase awareness and celebrate the value of programs that prepare students for the world of work.

What is Career and Technical Education?

CTE programs provide classes that directly prepare students for high-wage, high-demand careers. They are offered through high schools, CTE centers, charter schools, community colleges and four-year universities across Michigan.


CTE has come a long way in the last decade, but there are still outdated perceptions of what it is and isn’t. Today’s CTE programs deliver:

Real options for college and rewarding careers

CTE programs aren’t the shop classes of the past; they prepare students (middle school, high school and post-secondary) for both college and careers. While CTE used to be the collage alternative, it’s now more of a college pathway. Today’s programs provide opportunities for college credit, credentials and meaningful work-based learning experiences.


Fact: CTE students are more likely to have a post-high school plan, including college.1

Real-world skills

CTE provides hands-on learning and the skills and confidence to explore and pursue career options in industries that are in critical need of talent, such as health sciences and information technology. CTE students gain practical, relevant, marketable skills that will make them more employable.


Fact: CTE students and parents are three times more likely than those not involved in CTE to report they are confident in their ability to learn real-world skills as a part of their curriculum. 1

A valuable educational experience 

CTE programs provide opportunities for specialized classes, internships and networking with industry experts. Student not only learn technical and academic skills, they learn critical employability skills1. Career and technical education helps students see how what they’re learning applies to the needs of employers.


The high school graduation rate for CTE students is 97 percent, compared to an average of 80 percent statewide. 2


This is the first in a series on career and technical education. Future articles will highlight CTE programs across West Michigan and how they’re helping students prepare for college and career.


Employment Expertise is provided by West Michigan Works! Learn more about how they can help: visit westmiworks.org or your local Service Center.


1. The Value and Promise of Career Technical Education: Results from a National Survey of Parents and Students, Advance CTE and the Siemens Foundation, April 2017


2. U.S. Department of Education, Perkins Data Explorer

Step away from the screen

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Are your kids zoned out in front of electronic gadgets? It may be time to mix it up with some activity. (Courtesy Spectrum Health Beat)


By Lucie Smith, Spectrum Health Beat


Winter can sometimes lead to excessive screen time.


Kiddos may think it’s too cold, too snowy, or otherwise too gray to venture outside for play. So they resort to endless hours playing video games, messaging their friends, or binge-watching Spongebob Squarepants episodes.


This can be a bit of a problem.


The National Institute of Health defines screen time as activities done in front of a screen, such as playing video games, watching TV or working on a computer.


Screen time is an activity where you are sitting, using little energy and can be described as sedentary. This means that the activity burns little energy.

Why should we limit screen time?

It’s important to limit sedentary activity. To do this, it’s important to limit screen time.


Children who get too much screen time can have trouble sleeping at night and have a higher risk for anxiety, attention problems or depression. This can cause your child to have trouble paying attention and behaving while they’re at school.


These children are also at a higher risk of gaining too much weight, too quickly, thus leading to obesity.

What are the recommendations?

According to the American Academy of Pediatrics, today’s children are spending an average of seven hours or more each day on media, including cell phones, computers, video games, iPods and tablets.


Children younger than 2 years old should have no screen time. Children older than 2 should have two hours or less. This includes all media combined.


Screen time for learning is still considered sedentary time and should still be monitored and limited.

How can I help my child?

There are many ways to work with your child to reduce screen time. First, talk to them about why you’re monitoring screen time and the health benefits of doing other activities.


Additionally, the American Academy of Pediatrics has made these recommendations:

  • Remove the TV or computer from your child’s bedroom.
  • Do not let your child eat while watching TV or using the computer.
  • Decide which programs to watch ahead of time. Then, turn off the TV when those programs are over.
  • Suggest other activities, such as family walks, bowling, roller skating or shooting hoops at the local gym.
  • Be a good role model as a parent. Decrease your own screen time to two hours a day.

Reprinted with permission from Spectrum Health Beat.


Winter safety tips for kids

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Courtesy Michigan State University Extension

By Carrie Shrier, Michigan State University Extension


For many children, a snow day means time outside. Sledding, building snowmen, making forts and enjoying the freshly fallen snow. However, it is important for parents to exercise caution. Low temperatures can lead to dangerous conditions, and snow play can cause injuries. Michigan State University Extension offers the following tips to keep your children safe in the ice and snow.


Keep an eye on the thermometer. Winter winds can drive temperatures dangerously far below zero. Pay attention to both the air temperature and the wind-chill. While there is not a hard and fast rule about what temperature is too low, most Michigan schools use 0 degrees Fahrenheit as the guide for when to curtail outdoor recess and -20 degrees Fahrenheit, actual temperature or wind-chill, will cause most schools to close.


Layer up. To prevent frostbite, dress children in several layers and be sure their head, neck and hands are covered. Dress infants and toddlers in one more layer of clothing than older children and adults.


Check in on children. Tell children to come inside when they are cold and wet. Children will often want to keep playing outside when they really should come in. Keep checking on them during outdoor play and bring them in when you think they’re done, not when they say they are.


Play safely. Winter play is fun, and children should be outside when they can in the snow. However, it’s important to use caution and be aware of dangers. Children should wear helmets when sledding, skiing, snowboarding and ice skating. It is never safe to sled in the street, even when roads are closed. Do not allow children to dig into deep snow banks or to build snow forts due to risk of collapse. Avoid scarves and strings on hooded sweatshirts that can pose a risk of strangulation. Teach children how to play safely, and then have fun!


Use caution around fire. Fire places, wood burning stoves and outdoor fire pits are cozy and warm, but can pose a risk to children. Always keep a screen around an open flame. Never use gasoline to light an indoor fireplace. Do not close your damper when ashes are hot. If you’ve lost power, make sure your alternative heating sources are safe for use indoors and that you have working fire and carbon monoxide detectors. Regularly check and replace batteries in both fire and carbon monoxide detectors.


Know the signs of frostbite and hypothermia. Frostbite and hypothermia, while both involving cold temperatures, are different. Frostbite is the localized freezing of extremities, where hypothermia occurs when the body temperature is dangerously low. Frostbitten skin, typically on the fingers, ears, nose and toes, will be pale, gray and can become blistered. If you think your child has frostbite, bring them indoors and put the affected area in warm (not hot) water. Signs of hypothermia include shivering, numbness, a glassy-eyed stare and unconsciousness. If you think your child has hypothermia, call 911 and gently move them to a warm location. See the MSU Extension article, “Protect yourself from hypothermia and frostbite while outside this winter,” to learn more about the difference between frostbite and hypothermia, including first aid tips.


Know when to stay in. While it is great to get children outside to play, there is a time when the risks outweigh the benefits. As the polar vortex plunges deep into Michigan and wind-chills dive to -30 degrees Fahrenheit or more, frostbite can begin to set in in less than 15 minutes. Refer to the National Weather Service Wind-chill Chart for a good idea of how quickly cold weather can become hazardous. The elderly and young children are at greater risk. If you must venture out, take a fully stocked cold weather emergency kit with you that includes winter gear for everyone in the car, blankets for each person in the car, hand warmers, water, non-perishable food, road flares, windshield scraper, flashlights, jumper cables and more. Download a printable check list of what to pack in an emergency kit and how to prepare your car for cold weather.


With some precaution and preparation, winter outdoor play can be a lot of fun and provide much-needed exercise for cooped up children on most snowy days. When the polar vortex arrives and it is too cold for school or outdoor play, check out these tips for indoor activities to do with your children from MSU Extension. Stay safe and have fun!


This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Germ bath, anyone?

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Sink, check. Toothbrush, check. Shower head? Yes, add the shower head to your checklist of things to replace or clean in the bathroom. (Courtesy Spectrum Health Beat)

By Steven Reinberg, HealthDay

 

You no doubt think that stepping into your shower will wash away dirt and germs, but a new study shows your shower head might instead dump nasty bacteria on you that may cause lung infections.

 

Most people know to keep their bathrooms clean, especially the toilet and sink. But researchers discovered that places in the United States and Europe where germs called mycobacteria are found in abundance in shower heads are the same places where bacterial lung infections are most common. In America, that includes parts of Southern California, Florida and New York.

 

“We live in a world covered in bacteria, and the bacteria in our shower heads follow some interesting geographic trends, and can be altered by our water source and water chemistry,” said study lead author Matthew Gebert.

 

“We’re exposed to microbes constantly in our day-to-day lives, some beneficial, some innocuous and a few potentially harmful,” Gebert explained.

 

He’s a research associate at the University of Colorado’s Cooperative Institute for Research in Environmental Sciences.

 

Bacteria thrive in shower heads and water distribution systems. Although most of these bacteria are harmless, some can cause lung infections, he said.

 

Still, just because mycobacteria live in your shower head doesn’t mean you’ll get sick or are more likely to get a respiratory infection, Gebert added.

 

In fact, researchers can’t say that a person with a respiratory infection got it through showering, but understanding the sources of mycobacterial exposure is important.

 

“We don’t want people rushing home and throwing away their shower heads or obsessively cleaning them every day, nor should anyone change their showering habits—swallowing the water is OK,” he said.

 

For the study, Gebert and his colleagues analyzed shower heads from homes around the United States and Europe, and found an abundance of bacteria. The kind of germs varied by location, and by the chemistry of the water and where it came from.

 

An interesting finding was that homes whose water was treated with chlorine disinfectants had high concentrations of certain germs, the researchers noted.

 

The study was published recently in the journal mBio.

 

“I don’t think there are necessarily any negative implications from the study,” Gebert said. “But because bacteria that can cause illness live in our shower heads, it’s important to understand how people can be exposed to them.”

 

Dr. Marc Siegel, a professor of medicine at NYU Langone Medical Center in New York City, noted that bacteria grow in wet places like shower heads.

 

“This is a reminder to clean your shower head, which nobody does,” he said, though “most of us are likely to tolerate mycobacteria and not get sick from it.”

 

Bacteria in shower heads won’t cause an outbreak of lung infections, but people who are run down or who have a compromised immune system or a chronic condition may be vulnerable, Siegel suggested.

 

Bacteria also live on your toothbrush and in your sink—any moist surface, he said.

 

Siegel recommends cleaning your shower head every week or two with a disinfectant that contains ammonia to be sure you kill all the germs nesting there.

 

“Add your shower head to the list of things in the bathroom that need cleaning,” he said.

 

Reprinted with permission from Spectrum HealthBeat.

Employment Expertise: Finding a job is a full-time job

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By West Michigan Works!


The average job search process takes over six weeks and can be longer depending on the industry and level of the position. If you’re unemployed, you need to make job search your full-time job to get the fastest results. 


West Michigan Works! provides free services to help you at every step of the job search process. There are also things you can do at home to stay productive. Here are some tips and at-home resources to make the most of your time when looking for work.

  • Collect everything you need. Take some time before you start searching to pull together the details of your employment history. This will make filling out an application and creating a resume faster and easier. 

It is also helpful to have a list of action words available to describe the work you have done in the past. We recommend a list of 139 action words provided by indeed.com. You can access it at http://bit.ly/139ActionVerbs. 

  • Become a LinkedIn pro. UseLinkedIn to network, learn about companies and find job openings. Start by making a list of 30 companies where you’d like to work. Follow them on LinkedIn for updates, job postings, news, etc. Many employers use LinkedIn to recruit; if you follow them, you will see job openings as soon as they are posted. Once you land an interview, research the company online to gather information to reference in your interview.

Need help creating a LinkedIn profile? Check out this article from Money magazine: http://bit.ly/MoneyLinkedIN.

  • Practice makes perfect. The more you do something, the easier it gets. This is true for finding a job. You can use YouTube videos to practice a variety of job search skills like communicating effectively on the phone and using body language to make a good impression during an interview. 

Check out the Linda Raynier and Work It Daily channels on YouTube for short, to-the-point videos that can help you get your next job!


If you are looking for assistance exploring career options, building your resume or preparing for an interview, West Michigan Works! can help with this and more. Find free workshops near you at westmiworks.org/calendar. 


Employment Expertise is provided by West Michigan Works! Learn more about how they can help: visit westmiworks.org or your local Service Center. 

Spatial awareness with infants and toddlers

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Photo supplied

By Tracy Trautner, Michigan State University Extension

Spatial awareness, also known as geometry, includes knowing about shapes, space, positions, directions and movement. All children need opportunities to play with blocks and puzzles. To help teach the concept of spatial awareness with young children, use puzzle and block play vocabulary as your child plays: above, below, in front of, next to, rectangle (all shapes), rhombus, edge, corner, face and side. “The block that is red is above the block that is blue.”

Playing with puzzles helps build spatial awareness skills. A child is required to determine which piece goes where and then manipulate the piece to get into the shape. Puzzles also help develop problem-solving skills by recreating patterns.

Michigan State University Extension provides the following ideas to help young children learn about spatial awareness:

  • Use math talk: “Jason went under the climber and Suzie is on top of the climber.” “You are sitting next to the dog/cat/your sister.” “Some of the blocks are round and some of them are triangles.”
  • Play with shape sorters. Talk with the child about the color and number of sides.
  • Have the child crawl through a tunnel or be in a space where they can see both ends.
  • Play games like “Pat-a-Cake” and “This Little Piggy.”
  • Play with puzzles with knobs.
  • Boys and girls need exposure to blocks. Girls may play differently with blocks, but it is very important that all kids have access to blocks. It will be the foundation for success in future geometry classes.

Other resources from the National Association for the Education of Young Children:

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

5 heart-warming tips for cold weather

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Be careful with your ticker when temperatures plummet. (Courtesy Spectrum Health Beat)


By Health Beat Staff


Winter is here and isn’t leaving anytime soon.


That means it is time to take precautions when exercising or spending any length of time outside.


We asked Thomas Boyden, MD, a Spectrum Health Medical Group preventive cardiologist, for tips on keeping your heart healthy during this time of year.


“Individuals with a known heart condition or heart disease should be particularly careful when shoveling snow or breathing in cold air during the winter,” Dr. Boyden said.

Five tips for helping your heart stay healthy and warm this winter:

  1. If you have any questions or concerns before engaging in outdoor winter activities, consult your physician first.
  2. Wrap a scarf around your mouth and nose so the cold air is warmed before it reaches your lungs. This eases strain on both your heart and lungs.
  3. Limit shoveling to the level of activity you are already used to. If you haven’t been active for months, don’t engage in this vigorous, weight-bearing activity. Too much exertion increases the risk of a heart-related episode.
  4. If you feel any tightness or pain in your chest, stop shoveling or walking in the cold and seek medical attention.
  5. Try to maintain your exercise routine throughout the winter by finding warm, indoor places to walk such as the mall, health club or senior center.

This advice isn’t just for people with a known heart condition, Dr. Boyden said. A long, cold winter can be challenging for otherwise healthy people as well.


Bundle up, stay active and be smart when it comes to winter heart health.



Reprinted with permission from Spectrum Health Beat.

18 Internet Safety Tips for Seniors

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living

 

Despite all the stereotypes about seniors who simply don’t understand technology, a majority of adults age 65 and over are now using the internet. According to a report by the Pew Research Center, over 67% of this group uses the internet regularly, and as many as 40% own a smartphone. However, while seniors and technology may be more compatible than people think, it doesn’t change the fact that this generation was raised without it, and may not be familiar with some of the risks. We’ve put together 18 important tips for safer internet surfing:

General Safety & Security

  1. Make sure your passwords are unique and secure. Use strong passwords that don’t include any personal information, and try to avoid dictionary words and common phrases. Many websites recommend a mix of lower and uppercase letters, numbers, and symbols. In addition, never use the same password for more than one account.
  2. Use anti-malware software and other protective tools. Be sure that your computer has some sort of trusted security software installed, and set it to automatically update so that you’re protected against the latest risks. Ask an expert or trusted tech-savvy person if you’re unsure what to install.
  3. Don’t download unknown attachments and software. Never download documents, images, or software if you don’t know and trust the source. Scammers and hackers will often disguise viruses and other malware as “free” software tools or interesting content to download.
  4. Consider authorizing a trusted friend or family member to access your accounts. In case of emergency, it can be difficult or impossible for trusted friends and family to access online email, bank, and file storage accounts. Plan ahead and work with an attorney to authorize someone you trust to access your accounts.

Email and Social Media

  1. Understand “spam” filters. Spam refers to unwanted, unsolicited emails. Most email providers have spam filters that remove these emails from your main inbox.
  2. Use social media privacy settings. Be aware of what you’re posting on any social media sites, and use privacy settings to restrict access to your posts to people you trust with personal information.
  3. Report any and all instances of abuse. Cyberbullying may be associated with children and teens, but that doesn’t mean that adults don’t get abused online. Don’t respond. Instead, report abuse – both to the platform you’re on and to people who can help, and remember that abuse is not your fault.
  4. Know the signs of a scam. If it’s too good to be true, it usually is. Offers of low-priced or free big-ticket items such as vacations, electronics, and medicines are usually scam attempts. On the other hand, scammers will sometimes send you requests for money from friends’ personal accounts; never reply or send funds without first verifying the request with the person in some other way.

Money and Purchasing

  1. Look for secure websites. Whenever you’re prompted to enter your payment information into a website, first check that the website is secure. In the URL bar at the top of your internet browser, look for “https://” for a secure site. (The “s” stands for secure.)
  2. Understand and avoid phishing attempts. Be wary of links to sites that ask you to make a purchase or enter your payment information. One common scam, “phishing,” makes a phony site look like a trusted site, then gives your information to the scammer. Look for grammatical errors, spelling mistakes, and URLs that look different than you’re used to. When in doubt, enter the web address you know to be correct directly into the URL bar.
  3. Do not enter personal or payment information into an unknown site. On a similar note, be sure to verify the website if you’re going to enter personal or payment information. Look for reviews of online retailers, and in the case of banking or government portals, never respond to requests for information. Banks and government agencies will never solicit passwords, Social Security numbers, or payment information.
  4. Monitor your financial accounts. Even when you take every precaution, there is a chance that your payment information may be leaked or stolen from a trusted vendor. Watch your bank accounts and credit cards for unauthorized purchases.

Meeting New People

  1. Exercise caution. Unfortunately, not everyone on the internet is who they say they are. There are many online opportunities to meet new people, from dating sites to hobby groups and forums, but not everyone is trustworthy. Be cautious when interacting with new people, and don’t give out too much personal information where people can find it.
  2. Do not send money to new acquaintances. Similarly to personal information, some people will use the relative anonymity of the internet to get close to their targets, then request money and never be heard from again. Don’t be swayed by stories of personal tragedy or requests for money to visit unless you’re positive of the person’s good intentions.
  3. When meeting up in person, be safe. If you choose to meet someone from a dating website or a friend you met online, choose a public place and let a friend or family member know where you’re going and who you’re meeting. You can never be too safe, even if you feel you know the person well.

Well-being and Health

  1. Know fact from fiction. Websites such as news publishers and health advice blogs often make money by attracting visitors to view and click ads on their pages, and will publish sensational headlines to get those views. Not everything published on a website is true, no matter how official it may look.
  2. Avoid self-diagnosis and armchair healthcare advice. It’s incredibly easy to look up your symptoms on a search engine and find a list of possible diseases, or a forum discussing a diagnosis. Only a licensed healthcare professional who understands your health background should make diagnoses and prescribe treatments. Attempting to use the internet to do so could mean the condition goes untreated or becomes worse.
  3. Follow up with a professional. Of course, not every piece of health advice on the internet is life and death. There are many helpful resources online for nutrition advice, well-being, and fitness, but it’s always good to consult a professional before making any changes that could impact your health, such as a new diet or exercise plan.

The internet is a helpful tool for staying connected and getting informed, but there are some risks inherent to its use. By educating yourself, you can stay safe from the unpleasant aspects of technology while continuing to reap the benefits.

 

Reprinted with permission from Vista Springs Assisted Living.

New Year, New… Blah?

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By Ronald Christian Rivera, LMSW, Outpatient Therapist

 

New Year, new blah… The fact that I put off writing this blog entry (New Year’s inspirational) until the end of January shows my lack of interest for hallmark catchphrases and societally forced transformations. Now, I know I’m coming off as somewhat pessimistic, but I’m the kind of person that thinks we should be seeking growth and transformation in our daily lives and not simply at the beginning of the year. Most of us sprint towards desired changes until we’re faced with obstacles and challenges that our new routines bring about, and in no time we find ourselves right back where we started.

 

Let me back up a bit and say that I do think there’s something special in regards to the hope and inspiration that a new year brings. For some people it represents a fresh start or a clean slate. If you’re someone that finds that spark for change due to this time of the year, then more power to you. Maybe I should be more embracing of this annual gift.

 

In treatment we have a scientific phrase used to describe the catalyst for change or universal phenomenon that we refer to as, “whatever works.” So, if kicking off the New Year generates newly found motivation in you to _____________ (insert New Year’s Resolution), then that’s the antidote to ambivalence. Below I have provided a rather commonsensical, yet overlooked, “how-to” guide that (hopefully) may assist in following through with your New Year’s Resolutions for 2016. “May the odds be ever in your favor.”- Katniss Everdeen (I think).

 

Comprehensive guide to achieving your New Year’s Resolution goals:

  1. Slow and steady wins the race. Set small, measurable, bite size goals that can be reasonably achieved within 1-3 months. This will help you to build off of your daily progress which in turn will provide additional motivation to stick with your plan as you meet short term goals and continue to raise the bar. Example: Instead of saying, “I want to get in shape by summer.” Try, “I’m going to exercise three times a week for the next month and aim to lose 10 pounds.”
  2. Your language matters. There have been some interesting articles that I’ve read throughout the years in regards to how our irrational thoughts can prevent us from taking risks and challenging our comfort zone. Negative thoughts, intrusive thoughts, and self-defeating attitudes can be toxic for anyone who is attempting to make changes in their lives. Even when we have the motivation to try something new and dare to take a leap of faith, our inner critic is right there to remind us of why we shouldn’t. Silencing our inner critic can be challenging, but one effective way to combat that pesky inner voice is by mindfully speaking to ourselves with the wisdom and encouragement that we would give to our best friends. Example: Instead of allowing your friend to dwell on past failures after experiencing a set back on a new business venture, it would be more constructive to challenge their negative attitude by helping them focus on past accomplishments that were only met after overcoming adversity. It is essential that we channel this stream of positivity and affirmation in moments of “self-talk” in order to silence the voice of self-defeat.
  3. Make it fun! This is a big one for me. If the resolution you’re looking to make involves a significant lifestyle change, then it is essential that you have a fun time doing it. We humans love our habits, and man, is it difficult to lose our comforts no matter how destructive or maladaptive they may be. Example: For some of us that might be finding the simple pleasures of adjusting to an early morning routine and for others it could be finding a creative exercise to stay in shape if running or biking are not your cup of tea. The takeaway is this: the more fun or pleasure we get from the activity the more likely our body will crave that we repeat it.

Reprinted with permission from Cherry Health.

Don’t let your resolutions go up in smoke

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Make a resolution to quit smoking? You can do it. You just need a plan.
(Courtesy Spectrum Health Beat)


By Health Beat staff

 

Every year, many of the 75 percent of smokers who want to quit find motivation in getting a fresh start in the New Year.

Libby Stern, LMSW, TTS, knows that quitting smoking can be a challenge and, for many, it may take several attempts to finally succeed.

“A lot of times it’s like a practice approach,” she said. “It’s not uncommon to make six or seven attempts to quit.”

If you’re seriously thinking about kicking the habit once and for all, here are a few things that Stern, a smoking cessation expert at Spectrum Health Healthier Communities, suggests will help you get off on the right foot and stay on your path.

Remember what the QUIT acronym stands for:

  • Quit date. Set a quit date within two to three weeks. This gives you time to get used to the idea and to make preparations without allowing so much time that you forget about it. Having an important date allows you to attach additional meaning to your quit.
  • Use medication. Talk with your health care provider about using a medication to help you quit. There are prescription options like Chantix and Zyban as well as over-the-counter options like nicotine replacement patches, gum and lozenges. Figure out what you think will work for you and prepare yourself. Some medications will need to be started a week or two ahead of time.
  • Identify your social support. Find a quit buddy or someone who will support you along the way. It makes a huge difference to have someone you can talk to about your quit smoking journey and get their support and encouragement.
  • Talk to an educator or counselor. Counseling and/or formal education can help you to identify your personal triggers and develop new coping skills. Combining counseling with medications significantly improves the likelihood of success.

Develop a quit plan for yourself. Keep in mind that, when you quit smoking, you have to change more than the smoking.

Identify how you can change your routine to make quitting easier. For instance, if you always wake up, make your coffee and smoke while you read the paper or watch TV, change it up. Maybe you skip the coffee and paper and go straight for the shower and off to work instead, getting your coffee at work where there is no smoking.

If driving and smoking poses a challenge, get some coffee stirrers, cinnamon toothpicks, sugar-free licorice sticks or lollipops and have them in the car for those times when you have a craving. Changes in your routine can make it easier for you, especially in the beginning.

As a former smoker, Stern knows quitting is hard, but not impossible. Sometimes, students even tell her it was not as difficult as they expected.

Her message to anyone hoping to quit: “There are more former smokers today than smokers. You can be one, too.”

Planning is the key, so make sure you plan ahead for the expected and unexpected. Educate yourself and consider medications that may help.

Only you can decide when you’re ready to quit, but when you are, remember that there are many resources to help you. You can do this—there are more former smokers today than smokers. You can be one, too.

Reprinted with permission from Spectrum Health Beat.

Employment Expertise: Top 10 most in-demand skills for 2019*

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By West Michigan Works!


*according to LinkedIn


Recently, LinkedIn analyzed hundreds of thousands of job postings to decide which skills companies need most in 2019. How does that list compare to what West Michigan employers need? We asked a couple of them their thoughts.


The 5 most in-demand soft skills in 2019:

soft skill: personal attributes, personality traits and communication abilities needed for success in a job. They characterize how a person interacts with others.

5. Time Management


4. Adaptability


3. Collaboration


2. Persuasion


1. Creativity


“I would move adaptability closer to the top,” said Alison Giardini, caregiver recruiter, Senior Helpers. “It’s such an important skill. The more you can adapt to in the workplace, the more quickly you’ll move forward in your career.”


The best way to showcase your soft skills initially is through your cover letter. Share a story or situation that demonstrates your strengths. For example: how you buffered a conflict, received a perfect attendance award or had your idea implemented by the company. The interview will give you an additional opportunity to highlight your soft skills.


The 5 most in-demand hard skills in 2019:

hard skill: a specific, teachable skill that can be defined and measured like reading, math and writing.


5. UX Design


4. People Management


3. Analytical Reasoning


2. Artificial Intelligence


1. Cloud Computing


“All of these would make up the ideal employee,” said Joe Howard III, co-owner, Junk King. “This list is very in-tune with today’s market.”


Do you need some new hard skills? Our career coaches can connect you to trainings for high-demand careers in manufacturing, health care, construction and IT. Sometimes scholarships are available too.


Alison and Joe are hiring. Interested in taking your hard and/or soft skills to their company? Click here to see jobs at Senior Helpers and Junk King.


Employment Expertise is provided by West Michigan Works! Learn more about how they can help: visit westmiworks.org or your local Service Center.

30 days without sugar? Sweet!

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“I loved sugar, and I still do,” says Kelsey Haynes, a community relations specialist for Spectrum Health. (Photo by Taylor Ballek, Spectrum Health Beat)

By Sue Thoms, Spectrum Health Beat

 

Could you go a month without sugar?

 

No candy or cookies. No soda pop. No hazelnut syrup in your coffee.

 

The idea filled Kelsey Haynes with dread at first. A self-described “sugar addict,” she didn’t know how she could give up her sweet ways.

 

But three weeks into a sugar-free challenge, she likes the results. She’s lost a few pounds. She feels energized. She has broken her afternoon candy-jar habit.

 

“I loved sugar, and I still do,” she says. “I just don’t crave it. It’s changing my habits.”

 

Sugar-free challenges are popping up on the internet lately, urging folks to cut added sweeteners from their diets for a set period of time, as a growing number of health advocates identify added sugars as a prime culprit behind rising obesity and diabetes rates.

 

Haynes followed a suggestion from a New York Times columnist, who advised readers to try going a month without sugar.

 

Most sugar-free campaigns don’t target the sugars naturally found in fruit and dairy products.

 

They focus on the sweet stuff added to food to make our taste buds happy. Sugar lurks in some surprising places―bread, crackers, ketchup, breakfast cereal, salad dressing and pasta sauce―that don’t seem at all sweet.

 

Low-calorie artificial sweeteners are eliminated in the sugar-free challenge, as well, because they help fuel the sweet-tooth habit.

 

“A 30-day (no-added-sugar) challenge is not such a bad idea,” says Christy McFadden, MS, RDN, a dietitian and supervisor of medical nutrition therapy for Spectrum Health. “I think people can learn a lot about how much sugar is in the food that they are eating.”

 

Haynes meal preps her health lunches to bring to work. Picture above is her cauliflower rice recipe. (Photo by Taylor Ballek, Spectrum Health Beat)

The challenge requires people to read nutrition labels and discover the many ways sweeteners appear in prepared food. Instead of sugar, the ingredients might include honey, agave, nectar, molasses, cane juice or sucrose―all forms of added sweeteners.

 

“Fifty-seven things are actually sugar on a label,” McFadden says.

 

With sugar incorporated into so many foods, people can develop a preference for the sweet stuff without realizing it.

 

“We want to eat more of it or want to overeat in general,” she says. “When we go away from that for a while and make a conscious effort to avoid it, you can retrain your taste buds to prefer other foods or just not love sugar so much.”

The 10 percent guideline

Haynes, a community relations specialist for Spectrum Health, has long been interested in nutrition and fitness. She already read nutrition labels and had a good idea of the amount of sugar in food.

 

But she still struggled with a longing for sweets.

 

“When people would ask me what my favorite sugar was, my answer would be, ‘Yes,’” she says. “That sugar packet on the table―I would open it up and eat it.”

 

Eliminating added sugars helped her focus on more nutritious options.

 

“I still eat a decent amount of sugar in fruit form,” she says.

 

A typical morning smoothie consists of kale, ginger, chia seeds, kefir, a half-banana and an orange.

 

She also developed an efficient way to plan a week’s worth of meals and snacks―to keep her healthy eating plan on track. She keeps menus and matching grocery lists on file in her computer, so she can print up a list before she heads to the store.

 

McFadden says the focus on healthier foods is a key benefit of a short-term no-sugar challenge.

 

Haynes has long been interested in nutrition and fitness. With a serious sweet tooth, she wasn’t sure she could give up her sweet ways. But three weeks into a sugar-free challenge, she likes the results. (Photo by Taylor Ballek, Spectrum Health Beat)

“I think it does force you to make healthier choices for a while and be conscious of that, too,” she says.

 

Americans get 13 percent of their calories from added sugar. But they should keep it under 10 percent, according to federal dietary guidelines.

 

Going beyond that point could mean either consuming excess calories or not eating enough nutritious foods.

 

For those aiming to limit sugar intake, upcoming changes in food labels will help. By July 2017, the Food and Drug Administration will require manufacturers to list added sugars on the labels for most foods. The labels must state the amount of sugar in grams and as a percent of daily calories.

 

The ultimate goal of a no-sugar challenge should not be to avoid all types of sugar forever, McFadden says. It should be to develop a healthy diet―one that includes fruits, vegetables, whole grains and lean proteins.

 

“Milk, yogurt and fruit have a lot of natural sugars. It’s not a pure evil,” she says. “But they come with all these other nutrients. In soda pop, there’s nothing there except sugar.”

 

Reprinted with permission from Spectrum Health Beat.

The key to success is failure

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Courtesy MSU Extension

By Kylie Rymanowicz, Michigan State University Extension

 

No one is great at something the first time they try it. Success comes from hard work, practice and, yes, even failure. When young children are learning to walk they have to fall down again and again and again in order to master the balance they need to stand upright (and even then, they will still fall down). When learning to feed themselves, tie their shoes or master long division, children have to try, practice and learn from their missteps and try again in order to master their new skills. You can help your child learn from their failures and use those failures to work towards great successes.

 

Michigan State University Extension suggests the following ways to help your child learn to succeed through failure.

 

Encourage your child to take risks and try new things. Trying new things can be scary, especially if we are worried that if we try, we will ultimately fail. Give your child encouragement to try things outside of their comfort zone, and attempt things they might not be good at right away. By taking risks and trying new things, your child can overcome their fear of failing and learn that when you take risks, you learn so many new things and practice new skills.

 

Emphasize your child’s efforts. Not every effort will result in success. When your child is trying to draw a unicorn for the first time, it likely won’t be a perfect picture. This may be discouraging for your child, but try focusing on emphasizing their efforts. You can talk about their work they put into the project, “You worked so hard on this drawing. You tried something new, you did your best! I’m proud of you for working so hard!” Remind your child that great things happen over time; even famous artists start with a rough draft.

 

Teach problem-solving skills. Failure often makes us feel stuck and can make someone feel like giving up. Teach your child that through hard work and effort, you can work to solve problems. If they are trying to learn a new skateboarding trick and they just can’t seem to pick it up, help them think about what they can do to solve their problem. Is there someone who knows that trick who can help them? Can they watch a video on YouTube that will help them figure out what they need to do differently? Help your child think about what they can do to keep working and trying.

 

Value hard work. Show your child that you value hard work by noticing it happen all around you. Notice those who work hard around you and in your child’s life. Point out the construction workers who are working hard in rain to repair the roads. Write a thank-you note to your mail carrier who works extra hard during the holiday season to help deliver gifts and goodies. Showing gratefulness and appreciation for those that work hard will show your child that hard work is to be valued.

 

Engage in self-praise. When children hear you praise yourself, they learn to do the same. Show off your hard work and that you can be proud of yourself for not giving up on tasks that are hard. When you work hard, say out loud, “I’m so proud of myself! I was having a hard time figuring out how to fix the TV, but I kept trying and I did it! Go me!”

 

Help your child adopt a growth mindset. Show your young child that making mistakes and failing is normal and something that happens to everyone. It means you tried something new. Failure doesn’t mean an ending—it’s just the beginning. You can teach your child to be a hardworking problem solver that can turn their failures into successes.

 

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.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Caregiver challenge: Needs double as end of life nears

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By Maureen Salamon, HealthDay

 

Reliance on caregivers doubles as people near death, and half of those caregivers—typically unpaid family members—report having no time for themselves, a new study indicates.

 

The research used a nationally representative sample of about 2,400 older adults in the United States. The study authors found that caregivers provided nearly twice the number of hours of help each week to dying individuals than to those not at the end of life.

 

“We were certainly aware when dealing with end-of-life care that families are mostly involved, but we couldn’t quantify that prior to this [research],” said study author Dr. Katherine Ornstein. She’s an assistant professor of geriatrics and palliative medicine at the Icahn School of Medicine at Mount Sinai in New York City.

 

More than 34 million Americans provided unpaid care to an adult aged 50 or older in the past 12 months, according to 2015 figures from the National Alliance for Caregiving and AARP. Most caregivers are female.

 

Ornstein and her team drew from two nationally representative surveys in which caregivers in the United States reported their experiences caring for dying adults over age 65. The researchers contrasted this data with that of other caregivers providing ongoing care.

 

Older adults were classified as being at the end of life if they died within 12 months of the surveys’ completion.

 

The study found that dying adults had an average of 2.5 caregivers assisting them. Those near the end of life received 61 hours of help per week compared to 35 hours of help per week for older adults who weren’t at the end of life.

 

More than one-third of the end-of-life caregivers reported physical difficulty related to their duties. Just over half reported having no time for themselves. These figures were 21 percent and 40 percent, respectively, for other caregivers.

 

Nearly nine in 10 caregivers are unpaid, according to the study. For end-of-life caregivers who were spouses, nearly two-thirds reported receiving no help from family or friends.

 

“What we see now is, on average, there are 2.5 people helping someone at the end of life. You can imagine if they don’t have that, it’s much more difficult,” Ornstein said. “When spouses are serving as caregivers, the majority are reporting doing it alone and have the [most challenging] consequences.”

 

Barbara Coombs Lee is president of Compassion & Choices, a Washington, D.C.-based advocacy organization for patients’ rights and end-of-life issues. She pointed out that the caregivers surveyed in the new study didn’t necessarily know ahead of time that the person they were caring for was at the end of life.

 

This lack of awareness may have increased caregivers’ stress levels, she said.

 

“This told me the caregivers were probably struggling, not knowing this was an end-of-life situation. Our [organization’s] research indicates that uncertainty about decision-making is an inherent and extremely powerful source of stress,” Lee said.

 

“I would guess that many of these people didn’t know they were dying … so they pursued heroic, torturous, futile treatment,” she added. “Often the default decision [to continue treatment] increases the caregiver burden.”

 

Ornstein said she hopes greater awareness of the family burden of caregiving, especially at the end of life, comes from her research.

 

“We need to think about expanding access to palliative care services, which can help facilitate the delivery of supportive services to families earlier,” she added. “And we can see how we need to provide more paid family leave so families can provide the support we’re pretty much expecting them to provide.”

 

Lee agreed with the need for expanded access to hospice and palliative care.

 

“One of the big barriers to access to hospice is [an] information gap,” Lee said. “People don’t understand that hospice is appropriate to them in their journey in their illness. Palliative care utilization would go up if people had more candid conversations and were privy to information that physicians have but aren’t sharing.”

 

The study was published in the journal Health Affairs.

 

Reprinted with permission from Spectrum Health Beat.

More screen time ups kids’ odds for nearsightedness

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Less screen time, more outdoor time. For eye health, it’s good to break away from the screen. (Courtesy Spectrum Health Beat)

By Steven Reinberg, HealthDay

 

Kids with summer birthdays, especially those who spend long hours playing on smartphones and tablets, might be at greater risk for vision problems, a new study suggests.

 

Nearsightedness, also called myopia, is on the rise worldwide. It’s what eye doctors call a refractive error, meaning the eyes can’t focus light properly. The result: Close objects look clear; distant ones, fuzzy.

 

It’s most often caused by continuously focusing on close objects while the eyes are still developing—as in reading, for example. But the growing use of electronic devices seems to be making the problem worse, researchers report.

 

“As ever, everything should be done in moderation,” said lead researcher Dr. Christopher Hammond, chairman of ophthalmology at King’s College London in England. He urged parents to limit kids’ use of electronic devices.

 

That appears to be especially important for kids born in the summer, the study suggests. That’s because they start formal schooling at a younger age than kids born in winter so they are exposed to more reading sooner. And that increases myopia risk, the researchers said.

 

The researchers added that, while their study doesn’t prove smartphones, tablets and computer games cause nearsightedness, those devices may lead kids to spend less time outdoors. And less time outdoors also appears to increase myopia risk.

 

“We know that time outdoors is protective, and so kids should spend probably up to two hours a day outside,” Hammond said.

 

Myopia can be corrected with glasses, laser surgery or contact lenses. Later in life, however, sufferers are more likely to develop sight-robbing conditions such as cataracts or glaucoma, the researchers said.

 

Experts predict that by 2050, nearly 5 billion people worldwide will have myopia. That compares to about 2 billion in 2010.

 

Genes have been linked to a person’s risk for the condition, but even if it has a genetic component, that doesn’t account for the dramatic increase, Hammond said.

 

For the study, his team collected data on nearly 2,000 twins born in the United Kingdom between 1994 and 1996.

 

The researchers reviewed results of eye tests, as well as social, economic, educational and behavioral data on the twins between the ages of 2 and 16. They also had questionnaires completed by parents and teachers.

 

On average, children started wearing glasses for myopia at age 11. About 5 percent had amblyopia (“lazy eye”), and about 4.5 percent had a squint. Overall, 26 percent of the twins were nearsighted, the study found.

 

Kids who had college-educated mothers, those who were born in summer months and those who spent more time using electronic devices had a higher likelihood of nearsightedness, the study found.

 

The findings were published online in the British Journal of Ophthalmology.

 

Dr. Tien Wong, medical director of the Singapore National Eye Center, is co-author of an editorial that accompanied the study.

 

“Evidence supports a link between device screen time and myopia, which includes time on phones and tablets,” he said.

 

This is concerning in view of how many young kids have access to these devices, Wong said. Evidence shows 2-year-olds spend up to two hours a day using digital devices.

 

“Managing your child’s device screen time and increasing their outdoor play can help reduce the risk of developing myopia,” Wong said. “We must better monitor our children’s device activities, even during their preschool years.”

 

Surprisingly, the researchers said children born as a result of fertility treatment had a 25 percent to 30 percent lower risk for myopia. They said that may be because many are born premature and have developmental delays, which could account for shorter eye length and less myopia.

 

Reprinted with permission from Spectrum HealthBeat.

Keeping Up With Your Resolutions? 5 Tips for Active Senior Living

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Courtesy Vista Springs Assisted Living

 

By Vista Springs Assisted Living

 

Very few people will be surprised that in a study of popular New Year’s resolutions in the United States, getting more exercise topped the list, along with eating healthier and spending less money. For aging adults, getting active can be a difficult goal, but it’s an important one. If you’re pursuing active senior living in 2019, but are feeling discouraged, we’ve got a few tips on how to get back on track.

1. Have Fun With It

Exercising isn’t everyone’s cup of tea, but getting active doesn’t have to be a chore. The key is to pick an exercise or activity that is fun and interesting for you. Ideally, you should think of something that will get you excited to get going; for example, if you love the feeling of slipping into a pool, try swimming every day, or if you’ve always enjoyed being out in nature, go for a walk or short bike ride whenever you can. Alternatively, explore some fun exercises that are new to you, like dance fitness, spinning classes, or yoga.

If you can’t find anything that speaks to you, incorporate hobbies and activities that you love into simple exercises. Try listening to audiobooks, music, or podcasts while you run or lift weights, or help out friends and neighbors with dog-walking.

2. Start Slow

One of the big reasons that people fail to keep their New Year’s resolutions is that they set goals, then get discouraged when they don’t see immediate results. Whether your goal is to lose weight, run a 5K, or simply pursue active senior living, it can’t happen overnight. Ease into daily exercise by starting with five or ten minutes of activity, and gradually increasing to 15, then 20, then 30 minutes every day. Starting slow will also help you stick to it — jumping in at 30 minutes a day gets exhausting when your body isn’t use to that much exercise, leading to procrastination, frustration, and avoidance.

3. Keep Your Doctor Involved

It’s not empty advice — you really should talk to your doctor before you begin a new exercise routine. Not only can they evaluate your heart, lung, muscle, and bone health so you have a good baseline to start from, but they can also recommend activities that will be the most beneficial for your body, age, and goals.

4. Make It Part of Your Daily Routine

Making a lifestyle change is never easy, which is why you should try to incorporate exercise and activity into your daily routine from the moment you set your goal. Set aside time before breakfast, or right before you shower at night. Maybe you want to do strength exercises while your favorite show is on TV. Whatever time makes sense for you, just be sure to hold yourself to a schedule until exercising becomes routine.

5. Get Others Involved

Getting active is so much more fun when you do it with friends. Get together with others who have resolved to achieve active senior living in 2018 and come up with a few things you can do together, like weekly jogging or a community fitness class. Even having one fitness buddy can help you stay motivated and enthusiastic about your goals. Share your progress, get feedback, and make exercising part of your social life.

 

Keeping your resolution to get active in 2019 may seem hard now, but by starting slow and having fun, you’ll be amazed at how much you’ll be able to achieve.

 

Reprinted with permission from Vista Springs Assisted Living.

Employment Expertise: Your 2019 job search New Year’s resolutions

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By West Michigan Works!


The New Year is a great time to reset goals and create healthy habits. Have you made any resolutions yet? Here’s a list of popular goals and how they can help your job search:

  1. Exercise more — Exercise releases endorphins which make you feel happier. Exercise will improve your sleep, reduce stress and help you stay healthy. Schedule time to exercise into your job search schedule. 
  2. Save more, spend less — All of West Michigan Works! job search services are free; don’t ever pay for a resume review or interview prep.
  3. Read more — Pick a work or hobby related topic you’re interested in. Find books at the library or credible online resources. If you choose a work topic, reference your learning in interviews.
  4. Learn something new — Keep your brain sharp and your day productive. Consider something fun like woodworking or painting, or something that relates to your job. Our Career Coaches can connect you to job training. Scholarships might be available too.
  5. Get organized — Make sure your resume is up-to-date. Start a job search spreadsheet (if you haven’t already) that tracks where you’ve applied and the status of the application. This will help you follow up on applications and write timely interview thank you notes.
  6. Get more sleep — Sleep improves your immune system, decreases your chance of depression and improves concentration and productivity. Job searching is hard work, so reward your body each night with at least 7 hours of sleep. You’ll wake up rested and ready to give 100% to your job search.
  7. Spend time with family — Networking is a very important part of your job search, so start with your friends and family. Then begin reaching out to your extended personal and professional networks.

Employment Expertise is provided by West Michigan Works! Learn more about how they can help: visit westmiworks.org or your local Service Center.