Researchers have found that injuries sustained while dog walking—fractures, specifically—have jumped 163 percent in the 65 and older group over the past 15 years. (Courtesy Spectrum Health Beat)
Walking the dog can be great exercise for seniors, but there could be one downside: fractures.
Fractures suffered by elderly Americans while walking their dogs have more than doubled in recent years, new research shows.
Still, taking your dog for a walk can also bring big health rewards, one joint specialist said.
“Pets can provide companionship for older adults—and the physical exercise from regularly walking a dog may improve other aspects of physical and psychological health,” said Dr. Matthew Hepinstall, who wasn’t involved in the new study.
“So, the risks of walking a dog should be balanced against potential benefits,” said Hepinstall, who helps direct joint surgery at Lenox Hill Hospital in New York City.
The new research was led by Kevin Pirruccio, a second-year medical student at the University of Pennsylvania. His team tracked national data and found that among people aged 65 and older, fractures associated with walking leashed dogs rose from about 1,700 cases in 2004 to almost 4,400 cases in 2017—a 163 percent rise.
More than three-quarters of the fractures occurred in women, with hip and arm fractures being the most common. About half of all fractures occurred in the upper body, with fractures of the wrist, upper arm, finger and shoulder leading the way.
The most common type of fracture was a broken hip (17 percent). That’s cause for concern, Pirruccio’s team said, because the death rate linked to hip fractures in people older than 65 is close to 30 percent.
The researchers added that the study only involved data on fractures treated at emergency departments. The actual number of dog walking-related injuries among seniors might even be higher if injuries not typically seen in a hospital—for example, tendon or muscle tears—were factored in.
Why the rising rates of fractures tied to dog walking? The study authors theorized that increased pet ownership and a greater emphasis on physical activity for older adults may be driving the trend.
In a university news release, Pirruccio stressed that walking your pooch each day “has repeatedly demonstrated social, emotional and physical health benefits.” It’s also “a popular and frequently recommended activity for many older Americans seeking new ways to stay active,” he said.
On the other hand, “patients’ risks for falls must be factored into lifestyle recommendations in an effort to minimize such injuries,” Pirruccio said.
Hepinstall agreed.
“The take-home message for older adults and their families is that, when choosing to care for a pet, be sure to consider the strength and coordination of the older adult, and the size and expected behavior of the pet selected,” he advised.
Pet ownership and care may need to be re-assessed with age, Hepinstall added.
“When the mobility of older adults changes, they should be encouraged to re-evaluate their ongoing ability to care for any pets,” he said. “This will help ensure that the health and other needs of the adult and of the pet can be properly managed.”
Picture yourself at some point in the future — on a cruise, at an event, or reaching a milestone. How do you want to look and feel? Make a plan to achieve your picture of self. (Courtesy Spectrum Health Beat)
Several years ago (well, a few more than several), when I was 39 years old and not happy with the size of scrubs I fit into at the hospital, I really began to think about how I wanted to be in the future.
I realized that if I couldn’t run a 5K or fit into yellow tie scrubs (the smaller scrubs) at 39, how would I be able to run a 5K or fit into anything I wanted to wear at age 60? So, I started to think about my future.
I am a very visual person, so I picked a specific age —53— and pictured myself at that age. When I am 53, my youngest child will graduate from high school, and I pictured myself at his graduation party. How did I want to look and feel at that age? At that party? To reach my goal, I knew my plan had to be very clear, so I sat down and started to develop my plan.
The following week, during a busy day in my office, I almost bumped into a patient as I rushed through the hallway.
I apologized and started to continue on my way when she stopped me and said, “You don’t remember me, do you?” I told her I did not recognize her, and she said, “During my appointment last year, you asked me how I wanted to be when I turned 50. I left your office and really thought about that question. I decided I wanted to be ‘hot’ — and now I am! I ran a 10K, and developed a new food plan that I love and can follow. I have so much more energy now, and I feel great!”
She looked amazing.
This patient really listened to what I had to say at her yearly physical, and she came up with a plan to reach a goal she set for herself.
The truth is that many women don’t have a plan for the future. It’s easy to think, “I will exercise and eat better tomorrow,” but tomorrow comes and nothing changes.
In addition, many women don’t have any plan, and they foolishly think that being healthy will just magically happen. Unfortunately, good health doesn’t just happen. It requires commitment and a detailed strategy.
This is true for all women, including those who are successful at work, successful at home and successful at being a good parent. But, all this success doesn’t mean they are also happy with their health, weight, or energy level. In other words, they don’t plan for themselves.
So, where should you begin? Every strong plan starts with a goal, and I recommend you call your goal your picture of self.
Picture of self is simply how you see yourself at a specific point in the future. It can be short term or long term—a college graduation, before you get pregnant, one year after the birth of your child, your daughter’s wedding, retirement, or an upcoming trip. It just needs to be a specific event or time where you can picture the event well and put yourself there figuratively.
You begin with visualizing the overall picture and then breaking it down into the fine details — the style of your hair, how it feels to walk into the event, how you interact with others in the room.
Creating your picture can help you start thinking about your own health both now and in the future. Then, make a plan for how to become that picture of self. Start today.
Know where to seek medical help quickly on vacation. Immediate care is especially critical in the event of a heart problem. (Courtesy Spectrum Health Beat)
Headed out on vacation? Beware of heart attack: It’s the leading cause of natural death among travelers.
If you have heart attack symptoms on the road, getting immediate medical care can improve your odds of long-term survival, according to a study presented Saturday at a meeting of the European Society of Cardiology, in Malaga, Spain.
“If you are traveling and experience heart attack symptoms—such as pain in the chest, throat, neck, back, stomach or shoulders—that lasts for more than 15 minutes, call an ambulance without delay,” study author Dr. Ryota Nishio said in a society news release.
“Our study shows that long-term outcomes after a heart attack while traveling can be good if you get prompt treatment,” added Nishio, who works in the cardiology department at Juntendo University Shizuoka Hospital in Izunokuni, Japan.
For the study, the researchers examined data on more than 2,500 patients who had a heart attack and rapid treatment with a stent (percutaneous coronary intervention) between 1999 and 2015 at the hospital. It’s located on the Izu Peninsula, a popular tourist destination near Mount Fuji, and a regional center for percutaneous coronary intervention.
Patients who were traveling tended to be younger than other patients and had a higher prevalence of heart attacks due to a blockage in a major artery to the heart, the investigators found.
The researchers followed the patients for up to 16 years, comparing death rates among different groups. The median follow-up period was 5.3 years—meaning half were tracked longer, half for less time.
During the follow-up period, local patients had a much higher rate of death from all causes (25 percent) than travelers (17 percent), mainly due to cancer. But the two groups had similar rates of death from heart-related causes.
“It is important that, when you are over the immediate emergency phase, and return home, you see your doctor to find out how you can reduce your risk of a second event by improving your lifestyle and potentially taking preventive medication,” Nishio said.
Research presented at meetings should be viewed as preliminary until published in a peer-reviewed journal.
Research has shown that strength training leads to a significant reduction in risk of developing cardiovascular disease. (Courtesy Spectrum Health Beat)
Americans have long been told that heart health depends on activities like walking, running and cycling.
But as experts continue to sift through piles of research about the relative heart health benefits of cardio versus strength training or flexibility, the conclusion about any so-called best exercise is rather surprising.
Essentially, it’s up to you.
“It all comes down to discovering your own internal motivation,” said Hannah Wright, certified exercise physiologist with the Spectrum Health Preventive Cardiology program.
“People don’t like being told what to do,” Wright said. “But when they start to see exercise in the context of their long-term health goals—whether they want to get off medication, chase after their kids and grandkids, or just feel better—they can start to see exercise as something that is in their self-interest, not just something they’re supposed to do.”
It’s not about doling out treadmill prescriptions or mandating weightlifting sessions. It’s about building solutions that suit lifestyles.
“We ask them what kind of life they envision for themselves,” Wright said.
And this hinges on a simple question: What do you want to do most?
The answer to that, when based on true inner wisdom, will invariably recognize that real motivation is derived from the “joy of living” as opposed to the “fear of dying,” Wright said.
Exercise as medicine
To understand what exercise is best for you, it may help to get a refresher in just how powerful a medicine exercise can be to begin with.
“The amount of activity we do isn’t just good for our hearts,” said Thomas Boyden, MD, cardiologist with Spectrum Health Medical Group. “It reduces risks for many things, including cancer. The more time you put into being active each week, the more likely you are to stay healthy.”
Thirty minutes of moderate exercise each day—even a brisk walk—will lower the risk of cardiovascular disease by 45 percent and lower cancer risk by 34 percent, Dr. Boyden said.
And the more you do, the bigger the benefit.
“Even moderate amounts of regular exercise can be enough to reverse some chronic diseases and help people get off medications,” he said.
If moving more and sitting less is the general goal, you should start by sketching out what your typical exercise week might look like.
Ideally, adults should strive for least 150 to 300 minutes of moderate-intensity exercise each week, or about 75 to 150 minutes of vigorous-intensity aerobic physical activity, according to the U.S. Centers for Disease Control and Prevention.
You can also opt for an equivalent combination of the two.
Does everyone achieve this? Not by a long shot.
According to the CDC, only about 23 percent of Americans actually meet these recommended standards.
Moderate intensity means you’re still able to speak in short sentences while working out, but you shouldn’t be able to sing or speak in a normal conversational voice.
In vigorous activity, you’d likely only get a few words out without pausing for breath.
The CDC also recommends adults engage in moderately challenging strength-training muscle activities twice a week.
Research continues to show weight training isn’t just good for building muscle and improving bone health—it builds heart health, too. In fact, it could be just as helpful as cardio.
In a 2018 study of 4,000 American adults, researchers tracked cardiovascular outcomes in two groups: those who engaged in a static activity, such as weight training, versus those who pursued dynamic movements, such as walking or running.
Both exercise styles were linked to a 30 to 70 percent decrease in cardiovascular disease risk factors, but the most significant declines in risk factors were seen in the static-activity group.
Build your best
If you don’t have access to fancy equipment, fret not. You can still structure workouts to suit your needs, whether you’re looking to become more active, create a structured exercise routine—or both.
“You don’t need to go to a gym for strength training,” Wright said. “There are plenty of bodyweight exercises like wall push-ups, squats or leg raises that can be done anywhere for short bouts.”
Those seeking more of a challenge can add resistance bands.
If you’re looking to try something new at home, experiment with working in some weight exercise using household items like soup cans or water bottles, walking up and down stairs, or repeatedly rising and sitting from a chair, which builds muscle.
She suggests trying to make these moves habitual—and imagine how they’ll help achieve your goals. For example, try doing calf raises while brushing your teeth and think about how it will help you walk on the beach this summer.
You can also experiment with combinations of cardio and strength training. YouTube has videos for all levels. (Wright likes HASFit.)
For maximum benefits, consider high-intensity interval training.
These workouts involve exercises performed at high speed for very short periods—20 seconds of planks or step-ups, for example, followed by 10 seconds of rest.
Just seven minutes of interval training can have a powerful impact. One of the best aspects of these types of workouts is the abundance of free programs and apps.
Flexibility is also essential, particularly if you’re looking for something that makes you feel better fast.
“It prevents injury and increases range of motion,” Wright said. “It’s amazing the changes people see in a short amount of time. People who are gaining flexibility are able to move more freely, which aids in everyday activity and structured routines.”
Softer forms of fitness, such as yoga, are also beneficial.
“Yoga is a lot more challenging than many people give it credit for,” Dr. Boyden said. “It raises your heart rate, uses big muscle groups and lowers stress. That reduces inflammation. And it improves mental health.”
Finally, while a mix of cardio, strength training and flexibility workouts is ideal, there is one exercise that stands out above all others.
And only you will know what it is.
“The best exercise is the one you’re most likely to stick with,” Dr. Boyden said.
You have health insurance, but not all expenses are included in the insurance premium. Doctor visits, medicine, braces and glasses are some expenses you may have to pay. The good news is there are ways to manage your health care costs to save money. This article will focus on health Flexible Spending Accounts (FSAs). Also, look for related articles on reasons to have health insurance (Part 1) and health savings accounts (Part 4).
Setting money aside to manage health care expenses helps reduce your need to use credit to pay medical bills and reduces your concerns that you can cover a bill, according to the University of Maryland Extension. You can save money in your emergency fund. You might qualify for a health Flexible Spending Account (FSA).
Health Flexible Spending Accounts allow you to contribute pre-tax dollars and then be reimbursed for qualified medical expenses based on IRS code. FSA accounts are only offered through employer’s benefits plan packages; you cannot open one as an individual consumer. Typically, you enroll once a year during your employer’s open enrollment season. The amount you choose is automatically deducted from your paycheck and is placed in an account managed by a third-party agency.
You choose the amount to save, up to certain dollar limits. It is important to plan carefully and not put more money in your FSA than you think you will spend during the year on things like co-payments, coinsurance, prescriptions and other allowed health care costs. Otherwise you may lose any money left over in your FSA.
How do you figure out how much to contribute? A good place to start is to calculate your out-of-pocket expenses for the past year. You can get this information from receipts, looking at your explanation of benefits, or obtaining a print out from your doctors’ offices and pharmacy for all visits and prescription purchases. Use the worksheet or online health care cost calculator.
You use your hands nearly every minute of the day, so any time they hurt it’s important to find out why.
Certain conditions can affect people who do the same hand movements for hours every day. Repetitive strain injury can cause pain in muscles, nerves and tendons.
Carpal tunnel syndrome swelling compresses a key nerve. The lesser known de Quervain’s tenosynovitis typically affects tendons on the inner sides of the wrist.
An autoimmune disease like rheumatoid arthritis often causes joint pain. Without treatment, it can lead to deformities in your hands. The wrist and finger joints are common targets of osteoarthritis, which occurs over time from normal wear-and-tear.
Treatment might start with an over-the-counter or prescription NSAID to temporarily relieve pain, but their long-term use has been linked to side effects such as liver or kidney damage and elevated heart attack risk.
Stronger medications may be needed to stop a degenerative disease like rheumatoid arthritis. Corticosteroid injections are an occasional option to reduce inflammation.
Heat can ease stiffness while a cold pack can relieve soreness.
If you have a chronic condition, an occupational therapist can teach you how to limit stress on joints when using your hands. During a flare, he or she might suggest a splint to stabilize your hand.
Sometimes surgery is needed.
Dupuytren’s contracture, a thickening under the skin on the palm of the hand, can develop into firm lumps that cause fingers to bend inward. Unless lumps are removed early, it may be impossible to straighten fingers later on. If other options don’t help carpal tunnel and de Quervain’s, surgery might be the answer.
Many conditions worsen without appropriate treatment, so don’t delay in seeing your doctor or a hand specialist.
If you are searching for an extremely hardy, salt-tolerant and durable perennial that can withstand many different site conditions, then the daylily is for you. As I travel across Michigan’s Upper Peninsula in my role as a consumer horticulture educator for Michigan State University Extension, the daylily continues to amaze me. Frequenting busy curbsides to countryside mailboxes, it returns year after year. From curbsides battered by heavy snow loads, salt spray and sometimes compacted conditions, we applaud their resiliency. Consider daylilies as a smart choice for your difficult site.
What is a daylily?
Providing both colorful blooms and green foliage, the daylily can provide a nice backdrop for other perennials and annuals, or it can stand alone. Each bloom only lasts a day, hence the name “daylily.” Many different colors, sizes, heights and time of bloom are available. There are even some night blooming ones that are fragrant.
Deer do enjoy eating the blossoms, so be sure to use deterrents or fencing to keep your plants safe. The blossoms are edible for humans too.
Why are daylilies a smart choice?
Close up of daylily ‘Swallow tail kite.’ Photo by Rebecca Finneran, MSU Extension.
Daylilies prove adaptable to many soil conditions although they prefer moist, well-drained soil with organic matter. If your soil is droughty, they will benefit from a layer of organic mulch such as shredded bark or ground leaves. Daylilies perform best with at least six hours of direct sun, but they will tolerate light shade.
Making a health insurance plan choice can be confusing. You may be tempted to select the lowest premium you can find. However, it is important to look at more than just the monthly premium. This article will focus on some positive actions you can do to evaluate your current needs, finding the right plan for you, and affordability.
Many people enroll in the marketplace in silver and bronze plans with the lowest premium. But for patients with regular health care needs, much of their annual health expenses are also determined by the cost-sharing structure of the plan they select. AARP has created a free, online calculator, which is easy to use, helps people have a better understanding of their health care costs to decide about insurance marketplace options, and find coverage that meets their individual health care and budget needs. The free calculator shows how an individual’s total annual health care spending can vary based on plan selection.
Depending on your household income and health needs, a plan that has a higher monthly premium but offers better coverage could be a smarter choice. That is why it is worth the effort to accurately review the last year’s medical expenses. Next year may be different, but some needs can be projected.
In the marketplace, you may be eligible for tax credits or cost-sharing premium discounts. Tax credit subsidies are available to eligible individuals and families with incomes below 400 percent of the federal poverty level. Use this calculator from the Kaiser Family Foundation to estimate your subsidy.
But the cost-sharing discount applies only if you buy a silver plan. This is another reason the cheapest plan isn’t always the best. People buying a silver plan with incomes below 250 percent of poverty lower the amount they pay out of pocket for deductibles, coinsurance, and co-payments with a cost-sharing reduction discount. Go to Healthcare.gov to check out the plans in your area.
Doctor visits, medicine, braces and glasses are some expenses you have to pay for beyond an insurance premium. The good news is there are ways to manage your health care costs to save money. Also look for related articles on reasons to have health insurance (Part 1) and special health savings accounts (Parts 3 and Part 4).
Children are increasingly specializing in just one sport, such as basketball, a more popular choice among youth. It’s leading to a rise in burnout and injuries. (Courtesy Spectrum Health Beat)
Playing team sports is a great way to teach kids life lessons about leadership, teamwork and how to socialize with peers.
Sports are also a great way to build self-esteem and gain physical skills. Most important, they’re fun.
But too many—nearly three-quarters of young athletes—are specializing in just one activity as early as 7 years old, even playing on numerous league-level teams.
This puts them at risk for injury, stress, burnout and eventually abandoning sports, according to a report from the American Academy of Pediatrics.
About 70% drop out by age 13 for such reasons as pressure to perform or, conversely, not getting enough playing time.
And at least half of athletic injuries are related to overuse. On the other hand, playing multiple sports offers benefits such as fostering a love of different activities that can last their entire lives.
To keep kids in the game, the the American Academy of Pediatrics suggests encouraging them to play multiple sports until at least age 15. To lessen the risk of injury, they need one or two days off every week.
If the decision has been made to specialize in a single sport, both parents and child should have a discussion with the child’s pediatrician to evaluate whether the young athlete’s goals are appropriate and realistic. Keep in mind that barely 1% of high school athletes get scholarships and only a fraction make it to the pros.
Kids who do specialize should take one-month breaks from their sport, ideally at three different times each year, while pursuing other activities. Parents should watch out for too much pressure being placed on those in elite sports programs.
The squash bee, Peponapis pruinosa, is a great pollinator of squashes, gourds and pumpkins. Squash blossoms are a source of food for foraging female bees and provide pollen for the young in their underground nests. For the male bees, squash blossoms act as a bed and breakfast—the male bees actually sleep in the flowers of squash plants. They spend so much time in the blossoms that the male bees are efficient pollinators along with the females (in most bee species the females do all the heavy lifting for pollination).
Squash bees have a long history with squash plants since both are native to North America. The spread of the squash bee seems to be linked to the spread of farmers and gardeners growing squash. You can learn more about the history of their spread in a great video by Margarita Lopez-Uribe.
Researchers are trying to determine the range of squash bees in the United States and are counting on citizen scientists to help. If you have vine crops in your garden, you can help us survey for these pollinators. Two labs are looking for data, so you can help by filling out two data sheets:
To send information to the USDA Agricultural Research Station (ARS) in Logan, Utah, use this paper form.
One size doesn’t fit all. Backpack safety and features should be considered before you purchase a new pack for your child. (Courtesy Spectrum Health Beat)
It’s school backpack shopping time, and for kids that means checking out the cool new colors and designs with their favorite TV and movie characters, sports teams or brands.
But for parents, there’s far more to consider in picking out the perfect pack.
Books. Binders. Lunch. Snack. Water bottle. Gym shoes. Laptop. Even musical instruments. When you pile it all in—and add in the stray pens, long lost papers and random “treasures” collecting at the bottom—it’s easy to see how a child’s backpack can become a hefty safety hazard.
Jennifer Hoekstra, injury prevention program coordinator at Spectrum Health Helen DeVos Children’s Hospital, is here to help.
Backpack is best, but wear it right
A backpack is the best option for children and teens to carry all they need for a school day (rather than shoulder slings or messenger bags), because it allows them to distribute the weight across the strongest muscles of the body—the back and abdomen.
But, Hoekstra urged, they should wear it right, using both shoulder straps, rather than slinging it over one shoulder.
“It’s so much safer to carry the backpack with the weight distributed over the whole back,” she said.
If there’s just too much stuff to fit in the backpack, carry overflow (like musical instruments and sporting equipment) in a separate bag. Kids tend to carry things on their dominant side, but it’s important to switch from side to side to keep their spine in proper alignment and prevent “gravitational pull,” she said. One day carry it in the right hand, the next day, use the left hand.
Shopping tips
Hoekstra said parents should look for these things in a safe backpack—as recommended by the American Academy of Pediatrics:
a lightweight pack that doesn’t add a lot of weight from the pack itself (for example, leather packs can be much heavier than canvas)
two wide, padded shoulder straps; straps that are too narrow can dig into shoulders and cut off circulation
a padded back, for comfort and protection from being poked by sharp edges on objects (pencils, rulers, notebooks) inside.
a waist belt, which helps distribute the weight more evenly across the body using hip bones. (Hoekstra said parents should encourage their kids to wear the waist belt at all times. “It really is a good idea if you can teach kids from the beginning that this is an expectation,” she said.)
multiple compartments, which can help distribute the weight more evenly, rather than having just an open backpack where everything falls to the bottom.
Lessening the weight
According to doctors and physical therapists, kids should carry no more than 10 to 15 percent of their body weight in a backpack. Books and supplies can add up in a hurry, so Hoekstra suggests emptying the backpack each night to clear out any extras that have accumulated.
Many backpack manufacturers offer age and height recommendations for their products. This can be helpful in picking a backpack that’s the right fit for your child, but still be mindful of how much kids are piling inside.
Kids carrying big backpacks often aren’t aware of how much space they’re taking up. Show kids in a mirror what their loaded backpack looks like on their back, so they can take care not to knock over other kids on the bus or in the hallway, Hoekstra said.
Safety first
Do not have your child’s name printed or monogrammed on the outside of the backpack.
“Strangers may use that to call a child by name,” she said. “We, as creatures of habit, are very comfortable when someone knows our name, so people with bad intentions are going to use that to their advantage.”
Instead, find a place inside the backpack to label it. If you want to use the monogramming option offered by some manufacturers, use initials instead, she said.
Children walking to school or waiting at a bus stop should also have something reflective on their backpack, making them as visible as possible to passing motorists, Hoekstra said.
Summer is the worst season to deal with hot flashes.
In the winter, you can get at least some relief by cracking open a window to let in the arctic air.
In the summer, not even air conditioning is enough. The days and nights are hot enough already—you shouldn’t have to face hot flashes, too.
If this has become your reality, it’s time to learn what to do to make these hot flashes go away.
Too hot, too cold
First, it’s important to understand why a hot flash happens.
A hot flash or night sweat is the body’s way of cooling off. The blood vessels in the skin are commanded to open, or dilate, and blood rushes to the surface, allowing heat to escape.
Sweating goes along with this, of course, further allowing the body to cool.
Women will say they glow or radiate heat during a hot flash. That’s exactly what’s happening.
Hot flashes often happen in the years before menopause, in the days before a period, and then more frequently in early menopause because estrogen levels are low.
Estrogen is a powerful regulator of temperature regulation. When estrogen levels drop, the thermostat gets very sensitive.
The comfort zone changes from a comfortable 4 degrees to a narrow range of 0.4 degrees. This is why many women in perimenopause or menopause say, “I’m always too hot or too cold—never just right.”
The body’s air conditioning—hot flashes—can also be triggered by sudden stress. The adrenaline rush can flip the switch.
High blood sugar, even after eating something as simple as a little cookie, can also trigger it. It can also happen 30 minutes after that cookie, when the blood sugar crashes.
Alcohol can trigger a hot flash, too. Many women will agree that drinking wine at dinner can cause night sweats.
Failing to drink enough water can cause hot flashes to increase in frequency and intensity. Weight gain can also make the body warmer and harder to cool.
Sleep-deprived women may experience hot flashes more frequently. Fluctuations in brain chemicals—brought about by situations involving chronic stress, for example—can also increase the frequency of hot flashes.
Finding hope
By understanding why hot flashes occur, women can avoid the suffering and begin to find solutions.
The most effective treatment for hot flashes and night sweats is estrogen medication.
It’s not compounded, but available by mail-order or from your local pharmacy.
Estrogen medication is safer than most people think.
We have many good studies to back that up.
Even a low dose of estrogen—much lower than normal ovary function back in the day—can reduce hot flashes within seven to 10 days.
If a woman has a uterus, she needs to take a progesterone with the estrogen. This can often help with sleep, too.
Safety comes first—and for some women, estrogen is not safe. We go through a checklist before prescribing it.
If estrogen is not the treatment of choice, the next best medication is the same class of drugs used for depression and anxiety.
This is used not because the woman has depression or anxiety, but because the medications can increase serotonin.
Serotonin makes the thermostat less sensitive and reduces the frequency of hot flashes, almost as effectively as estrogen.
Ultimately, you have to build the right foundation for treating hot flashes. This entails a healthy lifestyle and maintaining a healthy weight.
About 80% of women have symptoms that interfere with their quality of life.
But there is hope.
SEEDS (Seven Essential Elements of Daily Success) is the best place to start.
It begins with water—80 ounces per day—and 50 hours of sleep each week.
It also involves daily activity and exercise, a multivitamin and vitamin D and a healthy diet rich with complex carbs, smart protein and healthy fat. Limit yourself to just one treat per day and make sure you get all the fiber you need.
Practice metered breathing and gratitude.
As you do more SEEDS each day, you’ll experience fewer hot flashes.
The SEEDS approach can help in everyday life, too.
As the summer draws to a close, Michigan State University Extension suggests parents and caregivers address back-to-school basics now to help their children get the school year off to a good start.
Back-to-school time is an exciting time for most children — it’s a time to make new friends, reconnect with old friends and meet new teachers. As exciting as school can be, however, it often is a source of anxiety for children. As the summer winds down, take time to plan ahead for the start of school to avoid complications and reduce anxiety.
Ten tips to help your child be ready for the school year
Visit the school. Most school buildings open a few weeks before the first day. Take your children to school for a tour. Where is the lunchroom? The playground? Where do they hang their coats? Where are their classrooms? How do they get from the front door to the classroom? Many schools offer a special open house or picnic, a time to meet up with old friends and make new ones. Be sure to take advantage of this opportunity.
Meet the teacher. Once the coveted teacher assignment arrives in the mail, plan a meet-the-teacher visit. Call ahead to see if you can make an appointment to stop in and say “hello.” Help your child find their coat hook, locker, desk, etc. Talk with the teacher about any concerns you may have and any special needs, allergies or other issues that may arise.
Make new friends. If your child is new to the building, see if you can arrange for a play date with other children going into the same grade or in the same class. Having a few familiar faces that first day can help your child feel much more confident and comfortable.
Be prepared. Include your child in back-to-school shopping. Even kindergartners have strong opinions about what they would like on their backpacks or what they want to wear to school the first day. If the teacher has provided a supply list, take your child shopping to help select those special items.
Adjust the schedule. As the final days of summer draw to a close, start moving your child onto the school schedule. Those late bedtimes have been fun all summer but not so much when kids have to get up and moving early. Begin by moving up bedtime 10 to 20 minutes a day until you have adjusted children to their normal school-day bedtime and wake-up time. Remember, elementary school-aged children should be getting 10 to 11 hours of sleep a night.
Practice the routine. In the last few days before school starts, take time to run through a typical school morning. Get your child up and dressed as if they were headed to school. After a healthy breakfast, head out to the bus stop or the car on time. Look for potential glitches in your routine and plan ahead to avoid “morning madness.”
Think safety. As you plan for your child’s day, think about safety coming and going from school. Walking, carpooling and riding the bus present different potential safety risks. Talk to your children about their specific situation and make sure they know how to cross streets safely, are using an appropriate booster seat in a car if needed, or that they understand bus rules. More back-to-school safety information can be found at SafeKids.org.
Immunizations and physicals. Check with your child’s pediatrician to be sure immunizations are up to date. Back-to-school time is a good time to schedule annual well-child exams. An exam may be required if your child is planning to participate in a sport. More information about the Michigan school vaccine requirements, as well as contact information for your local health department, can be found online at the Michigan Department of Community Health website.
Plan for healthy meals. Research has shown that kids who eat a healthy breakfast and lunch get better grades and are more attentive at school. Talk with your children about what they would like to eat and help them choose a well-balanced selection of “brain foods.” More information on children’s nutrition can be found at the U.S. Department of Agriculture’s MyPlatewebsite.
Assistance is available. Your family may qualify for nutrition assistance through the National School Lunch Program. This federal program provides for free or reduced-price school lunches and in some cases breakfast as well. Contact your school’s nutrition program for an application. Some districts make this application available online. Many community agencies also offer additional back-to-school support, such as free backpack events and discounted or free school supplies and clothes. If you are in need of support to help get your children ready for school, be sure to contact your local community service agencies for more information on events in your area.
Taking time to plan ahead for the new school year is well worth the effort. Confident, calm, well-rested children are more likely to have an excellent first day and a fabulous year ahead. Let’s help our children start the school year on a positive note.
Certain lifestyle changes can be most beneficial to women whose genetic profile puts them at increased risk of developing breast cancer. (Courtesy Spectrum Health Beat)
While genetics, such as carrying BRCA gene mutations, play a role in who is more likely to get breast cancer, everyday lifestyle factors are involved, too.
Research published in JAMA Oncology used data from thousands of women to identify which lifestyle factors in particular could affect a woman’s risk for breast cancer.
The study found that three specific steps could potentially prevent up to 29 percent of all breast cancers: Avoid alcohol and, after menopause, avoid both obesity and estrogen-progestin replacement hormone therapy.
The researchers noted that these recommendations could be most helpful for women at a high risk of breast cancer because of factors they can’t change, like genetics and their age at menstruation and menopause.
In fact, for them, having a low body mass index, not drinking alcohol, not smoking and not taking hormone therapy could lower breast cancer risk to that of the average woman.
The research has some limitations, however.
For instance, the study only looked at data from white women in the United States, not other ethnic groups. But these are lifestyle changes that can boost overall health for all women.
For more global advice, the American Institute for Cancer Research states that excess body fat is one of the strongest factors linked to a greater risk of breast cancer after menopause. So is abdominal fat, regardless of your body mass index (a measure of body fat based on height and weight).
The organization also warns that drinking alcohol can increase breast cancer risk before menopause and touts the positive effects of daily exercise and, for new moms, of breastfeeding.
When possible, prune oaks in winter. Especially avoid pruning mid-April to mid-July.
Immediately seal wounds on oaks damaged during the growing season.
Don’t move firewood.
History and range of oak wilt
Oak wilt, caused by the fungal pathogen Bretziella fagacearum, was first reported in Michigan in the 1970s. It is now found in 56 counties with potential to impact at least 149 million red oak trees across over 20 million acres of Michigan land.
Trees at risk
Red oaks, those with bristle-tipped lobes, die rapidly from oak wilt within four to six weeks. Red oaks in Michigan include northern red oak, black oak, northern pin oak, pin oak, scarlet oak and shingle oak.
White oaks, those with rounded lobes and no bristles, or with large regular teeth, will slowly decline and likely die. White oaks in Michigan include white oak, swamp white oak, bur oak, chinquapin oak, chestnut oak and dwarf chestnut oak.
Symptoms and signs
Note the pointy, bristle-tipped lobes on this northern red oak. Bristles indicate the species is a red oak. Photo by Paul Wray, Iowa State University, Bugwood.org.
When an oak tree is infected, the fungus grows throughout the water-conducting xylem vessels and the tree responds by producing structures called tyloses to attempt to wall in the fungus. This blocks water flow through the tree, causing the wilt symptoms seen with this disease.
An infected tree is often first noticed when leaves suddenly drop or turn brown in the summer months. Leaves may be brown, somewhat bronzed or partially green. Red oak trees may be dead and defoliated within four weeks of infection.
This white oak can be identified by its rounded lobe leaves. Photo by Chris Evans, University of Illinois, Bugwood.org.
Since there are other pest, pathogen and environmental problems that may cause symptoms similar to oak wilt, a branch sample must be sent to a diagnostics laboratory for an accurate diagnosis. On trees that have been dead for six to 12 months, a mycelial mat may be visible underneath a bark crack. Presence of a mycelial mat or laboratory verification from a living tree that is showing symptoms are the only ways oak wilt can be confirmed.
How oak wilt is spread
Oak wilt spreads rapidly in multiple ways.
An oak with symptoms of oak wilt. Photo by Monique Sakalidis, MSU.
Overland transmission occurs when Nitidulid beetles (commonly called sap beetles) pick up spores while feeding on mycelial mats on infected trees then transfer them to fresh wounds on healthy trees. This creates new sites of infection (infection centers).
Underground transmission occurs when fungal spores move between connected roots (root grafts) of infected and healthy oaks. This type of spread outwardly expands pockets of dead trees (infection epicenters).
Moving wood from infected oaks can start infection sites because mycelial mats can form on wood cut from infected oaks, providing a source of infection.
Prevention
Prevent overland transmission of oak wilt by strictly following guidelines for safest pruning times and care of trees damaged during spring and summer. The safest time to prune is in the winter months when sap beetles are not active. The worst time is mid-April to mid-July when beetles are most likely present. Some beetles will be active throughout the summer and early fall. If a tree is damaged and pruning is required during the warm growing season, seal all wounds immediately—sap beetles can arrive within five minutes!
A sap beetle feeds on a mycelial mat. Photo by Wisconsin DNR.
Avoid underground transmission of oak wilt by severing root connections between infected and healthy oaks. Trenching equipment is used to cut a 5-foot deep line into the earth separating roots of dead and infected oaks from the unaffected oaks in the area. Trench lines are plotted using a formula that takes many factors into account and are best determined by a certified arborist or forester trained in oak wilt management. Injections of a fungicide with propiconazole as the active ingredient may offer protection of nearby valuable, healthy oak trees. This fungicide treatment will not protect against overland spread of oak wilt.
Root grafts are connected roots between trees where fungal spores can move from infected to healthy oaks. Photo by Ronald F. Billings, Texas A&M Forest Service, Bugwood.org.
To prevent the spread of oak wilt via firewood, dispose of wood from trees killed by oak wilt by burning it. If this is not possible, bury, chip or carefully seal wood from infected oaks under thick plastic. The plastic must cover the entire wood pile with the edges buried in soil to prevent beetle access. Once the wood is dry and the bark is loose or fallen off (about one year), it is no longer a source of infection.
Steps to take when oak wilt is suspected
A plastic tarp tightly covers wood from a tree killed by oak wilt. Photo by Julie Stachecki.
If oak wilt is suspected, take immediate action to get a positive diagnosis. Send a sample of a symptomatic branch to MSU Plant &Pest Diagnostics to confirm oak wilt unless a mycelial mat is discovered on a dead oak. If you find a mycelial mat on a dead oak—normally visible beneath a bark crack—that is sufficient for positive diagnosis. Once a positive diagnosis is obtained, consult a professional trained in oak wilt management as soon as possible. This disease will continue to spread unless management techniques are begun promptly.
Additional resources
More information and a free downloadable field guide to Michigan oaks: www.MichiganOakWilt.org
For more information on a wide variety of Smart Gardening topics, visit www.migarden.msu.edu or call MSU’s Lawn and Garden hotline at 1-888-678-3464.
Published August 2019. This publication is supported in part by the Crop Protection and Pest Management Program 2017-70006-27175 from the USDA National Institute of Food and Agriculture. Any opinions, findings, conclusions, or recommendations expressed are those of the author(s) and do not necessarily reflect the view of the U.S. Department of Agriculture.
Although 170 foods have been reported to cause allergic reactions, there are eight common foods that cause allergies: milk, egg, peanut, tree nuts, wheat, soy, fish and shellfish. (Courtesy Spectrum Health Beat)
When you have serious food allergies, eating at a restaurant can literally mean risking your life. But new research suggests you can take steps to protect yourself when dining out.
In fact, the more steps you take to protect yourself from exposure to the allergic substance, the less likely you are to have an allergic reaction, the study found.
The researchers asked 39 people with allergies (or their parents) about 25 behaviors people might do before eating out. Nineteen of those surveyed had experienced a food allergy reaction while dining at a restaurant.
“Overall, when you look at the results and the strategies that people used, people who had an allergic reaction [after eating out] used significantly less strategies compared to non-reactors. Non-reactors used an average of 15 strategies, reactors used an average of six,” said study author Dr. Justine Ade, a pediatric resident at University Hospitals’ Rainbow Babies and Children’s Hospital in Cleveland.
Up to 15 million people may have food allergies, according to the nonprofit organization FARE (Food Allergy and Research Education). Although 170 foods have been reported to cause allergic reactions, there are eight common foods that cause allergies in the United States: milk, egg, peanut, tree nuts, wheat, soy, fish and shellfish. FARE reports that sesame allergy is also a growing threat.
Eating food outside the home has been linked to numerous deaths in people with food allergies, according to the researchers.
Although the study didn’t evaluate how well any particular strategy worked, it did note how often people used individual strategies.
The top 5 strategies people use
Speaking to the waiter on arrival (80 percent)
Ordering food with simple ingredients (77 percent)
Double-checking food before eating (77 percent)
Avoiding restaurants with higher likelihood of contamination (74 percent)
Reviewing ingredients on a restaurant website (72 percent)
The strategies used least often
Placing food allergy order separately (23 percent)
Using a personal allergy card (26 percent)
No longer eating at restaurants (39 percent)
Choosing a chain restaurant (41 percent)
Going to a restaurant during off-peak hours (44 percent)
Ade said it may sound like a lot of work just to eat out, but “these
are things that become second nature for some people, and it probably
takes less than five minutes to do most of these things.”
People with food allergies aren’t the only ones who worry about what’s on their restaurant plate. Alice Bast, CEO of Beyond Celiac, a nonprofit health and awareness group, said that every time someone with celiac disease eats out, they play “gluten roulette.”
Celiac disease is a digestive disorder, and symptoms are triggered when someone with the disease eats gluten, a protein found in wheat, barley and rye.
“Dining out is one of the biggest challenges of living with celiac disease,” Bast said. “When you’re out of control of your food, it’s easy to feel anxious about the possibility of becoming sick. There are always risks when someone else is preparing your meal, especially if they don’t take it seriously, or if they are just unaware of how to take the appropriate precautions.”
Both experts said it’s important to be vigilant and take the steps that you can to make sure your food is as safe as it can be. In the case of food allergies, Ade said it’s important to carry an epinephrine injection pen every time you eat out.
Ade presented the findings at the American College of Allergy, Asthma and Immunology annual meeting, in Seattle. Research presented at meetings is considered preliminary until published in a peer-reviewed journal.
Beat chronic inflammation—and all of its side effects—with a vegan diet. And if that won’t work, there are other options. (Courtesy Spectrum Health Beat)
As it relates to biological processes within the human body, inflammation is often considered a necessary process.
When the body recognizes a threat from something foreign—an invading bacteria or virus—it activates the immune system to protect itself. Much benefit is derived from the inflammatory process, but only when it truly alerts the body to fight the foreign invaders.
Chronic inflammation is another story altogether. It often presents itself in well-known inflammatory disorders such as rheumatoid arthritis, autoimmune disorders and ulcerative colitis, among various other illnesses.
But chronic inflammation has even a darker side, according to Thomas Boyden, MD, medical director of preventive cardiology with Spectrum Health.
Chronic inflammation can cause coronary artery disease and contribute to the process that causes heart attack and stroke, Dr. Boyden said.
Fortunately, there is a simple solution to help reduce the harmful effects of chronic inflammation: Eat a healthier diet.
In a society where the penchant for meats and over-processed foods runs high, it is admittedly no easy feat for most people to follow a proper diet.
But the most ideal way to reduce chronic inflammation is, in fact, to follow a plant-based diet, Dr. Boyden said. Basically, you would eat nothing that was once alive and moving, such as red meat, poultry, pork or fish. Stay away from animal products such as dairy.
Those who can accomplish this vegan regimen could reduce their risk of heart attack, stroke, cancer, diabetes, high blood pressure, high cholesterol, depression, Alzheimer’s and Parkinson’s disease, Dr. Boyden said.
Realistically, this type of diet doesn’t work for most people, so he highly recommends the Mediterranean diet as the best alternative.
“You can eat fish, poultry and dairy, but it is basically a plant-based diet that allows you to eat small portions of animal-based foods,” he said.
A workable diet
The Mediterranean diet is an entirely accessible, achievable solution for eating.
“I always find it interesting to hear the different reasons that people want to join the program,” Franowicz said. “We’ve had a lot of success with weight loss, lowering blood sugars and cholesterol. Besides these factors, I also have people join because they may have Alzheimer’s, rheumatoid arthritis or cancer in their families, and they want to reduce their risks.
“I think people have great success with long-term weight loss because the diet is sustainable, delicious and satisfying,” she said.
Another reason people often find success with the Mediterranean diet: It emphasizes good fats such as olive oil, nuts, seeds and omega-3 fatty acids. These types of fats are not only delicious and satisfying, they also keep people from feeling deprived of food.
Better still, these fats help fight inflammation.
To reduce inflammation, it’s generally smart to avoid animal products as often as possible, Dr. Boyden said. Avoid saturated fats, too, which are often found in those products.
And more specifically: Stay away from foods that are fried, sugary or processed.
You should avoid artificial sweeteners, too. They’re made from chemicals—and why would you want to put a synthetic chemical in your body?
“They are not healthy,” Dr. Boyden said, explaining how artificial sweeteners can actually stimulate the brain to tell you you’re hungry. They can also make you gain weight.
“Truthfully, if you change your diet, you really do change your life,” Dr. Boyden said.
Dr. Boyden and Franowicz listed some of the obvious foods that exacerbate inflammation, as well as those that help fight it.
Foods that cause inflammation:
Butter and margarine
Fast food and fried foods
Red meat (burgers, steak) and processed meat (hot dogs, sausage)
Refined carbohydrates such as white breads, sweets and pastries
Sodas and sweetened beverages
Foods that fight inflammation:
Olive oil, nuts and avocados
Fatty fish like salmon twice a week
Tomatoes and greens like kale, spinach, swiss chard
Getting away tends to be an excellent idea for aging adults who are looking for an opportunity to get out and explore a new environment for the day while returning to the comfort of their own bed that same night. Day trips also provide an excellent way to get away from the norm, and experience something new.
Shopping
A fun way to get out and explore may be a day trip out to an area mall. Or better yet, taking a trip to a new shopping area you’ve never experienced before to explore some unique and new shops and locations. Shopping can be a great activity to see the latest styles and trends while remaining active at the same time. Remember though, always set a budget before you go!
Winery trips
An organized trip to a nearby winery may be just the thing for a day or weekend outing. Depending on location, there are tons of wineries within driving distance, and many provide a variety of wines to try versus just one. Further, many of these places tend to have restaurants and great cafes with home-grown foods and delicacies matched to the local wines. So these trips frequently produce big wins, especially for those who like to eat. Remember though, make sure you have a responsible driver!
Hikes and rivers
Something about water and trails often reminds people of childhood memories or camping experiences. Fortunately with a day trip, one avoids all the hassle of the tent and campsite construction, cleaning and the breakdown all over again. Additionally, walking or hiking along a river has the added benefit of being able to cool down if the day is a hot one, either for a swim or just a handkerchief soaking.
Spa time
Health spas always offer an excellent way to relax. Whether it involves the full works with a mud bath or just a simple face massage, sweet drink and a lounge chair, sometimes letting down from life’s stress for the day works the best. Even better, it offers a bit of time just to forget about the outside world and focus a bit on “me” time.
Go for a drive somewhere new
Most of us have pretty good idea of where we live, drive, commute to work, hang out, buy our food and watch the sunset. However, that doesn’t mean we know the local area completely. Sometimes a crazy, out of the way drive to a part of town or the region one has never been to can be one of the best day trips to take. Just going somewhere new often produces excitement and interest, as well as a chance to find some new places to go back on a regular basis.
Be a fake tourist
Everyone’s town contains something that draws tourists. Ironically, those who live in the same city rarely go to such places. So break the social rule and be a fake tourist for a day. Go to the local museums, parks, festival events or even the town historical sites and city hall. You might be amazed about how much local history sits buried in these locations that most people don’t know a lot about. And a fake tourist tour provides you a great way to scout out your home for when a friend or relative visits and wants to see the local sights as well.
Help your child adjust to back-to-school sleep schedules gradually. This will help them be alert and eager to learn by the time class starts. (Courtesy Spectrum Health Beat)
Good sleep habits tend to take a vacation when school is out for the summer.
Long lazy days. Staying up late. Sleeping til noon. It’s all part of the fun.
But in the weeks leading up to the first school bell of the year, don’t forget to plan an adjustment to your child’s sleep routine. It’s never too early.
“It’s natural to be flexible with bedtimes in the summer,” said Jason Coles, MD, a pediatric sleep medicine specialist with Spectrum Health Helen DeVos Children’s Hospital. “But … you’ll want to transition to a more normal routine. The day before school begins isn’t the time to start—kids need to gradually adjust to a new sleep schedule.”
Begin adjusting bedtime and wake time now to work toward the following recommended amount of sleep each night:
Children 3 to 5 years old: 11 to 13 hours
Children 5 to 12 years old: 10 to 11 hours
Teens 13 to 18 years old: 9 to 10 hours
The best way to make bedtime earlier, Dr. Coles said, is to decrease bedtime by 15 minutes every three to four days, giving your child time to adjust.
For example, if your child is going to bed at 11:30 p.m., have him start going to bed at 11:15 p.m. for a few days, then 11 p.m. for a few days, and so on. If your bed time goal is 10 p.m., it’ll take a while to reach it.
Making sleep a priority can be challenging. Especially considering the growing body of evidence that early school start times prevent adolescents and teens from getting the sleep they need.
“Sleep is such an important element in a child’s success at school and their overall health and well-being,” Dr. Coles said. “Just like with adults, lack of sleep can negatively affect memory, concentration, mood and attitude. It’s well worth the effort to ensure that your kids get the sleep they need.”
Dr. Coles noted, however, that it’s equally important to focus on wake-up time.
“Kids will have a hard time falling asleep earlier if they’re not waking up earlier,” he said, suggesting having the alarm ring earlier and earlier leading up to the school year.
“Bright light exposure and physical activity, specifically in the morning, help this process to happen quicker and feel more natural,” Dr. Coles added.
Dr. Coles offers these 8 tips for healthy sleep habits:
Steadily adjust to earlier sleep and wake schedules well before school starts. This will adjust biological clocks to the new schedule.
Avoid physical activity before bedtime and encourage physical activity in the morning upon waking.
Establish a relaxing bedtime routine. Reading before bed is a good choice for kids of all ages.
Create a sleep environment that is cool, quiet, dimly lit and comfortable.
Keep television, video games and other electronics out of the bedroom. Avoid using them within one hour of bedtime.
Eliminate or reduce caffeine.
Eat well. Avoid big meals right before bed.
Increase activity (not near bedtime). Exercise and regular physical activity during the day improves sleep at night.
Even on weekends, keep a regular sleep schedule and avoid extremes. Having a regular bedtime every day increases the likelihood that kids, including teens, will get optimal sleep.
Keeping your child on a sleep routine will make it easier to wake them in the morning and they’ll feel better and more rested during the school day.
But don’t expect this to be easy.
“A change in sleep habits is hard, especially when kids want to make summer last and not think ahead to school,” Dr. Coles said. “Younger kids are more likely to question why they have to go to bed before the sunset. Remind them that good sleep means more energy to have fun the next day.”
Why do some folks manage to lose significant weight with casual dieting, while others will lose nary a pound with a strict plan? It often comes down to genetics, researchers say. (Courtesy Spectrum Health Beat)
While some people fight the “battle of the bulge” for a lifetime, others seem to effortlessly stay slim. And now scientists say it all boils down to genetics.
Certain DNA helps decide whether weight gain is a torment or not for people, British researchers report.
“It’s easy to rush to judgment and criticize people for their weight, but the science shows that things are far more complex,” said study leader Sadaf Farooqi.
Instead, “we have far less control over our weight than we might wish to think,” said Farooqi. She’s a professor at the Wellcome-MRC Institute of Metabolic Science at the University of Cambridge.
One U.S. expert agreed.
“We stigmatize people based on weight and subconsciously blame them for not taking care of themselves,” said Dr. Mitchell Roslin, chief of obesity surgery at Lenox Hill Hospital in New York City. “We state they lack willpower, but instead, this study shows that the most thin and the heaviest have genetic dispositions that control their body weight.”
Of course, any number of factors affect weight, including eating habits and exercise levels. But some people stay thin despite unhealthy lifestyles, while others struggle with overweight and obesity despite their best efforts, the British team noted.
Prior studies on “obesity” genes have focused on people who were already overweight or obese.
But the new study also focused on thin people (those with a body mass index of 18 or below), trying to discover why they often have an easier time staying slim.
To do so, the Cambridge group analyzed the DNA of more than 1,600 thin, healthy Brits. They then compared that data with the genetics of nearly 2,000 severely obese people and more than 10,000 normal-weight people.
The investigators spotted several common gene variants already linked with obesity. They also found new genetic regions tied to severe obesity, and some others linked to “healthy thinness.”
The researchers then added up the contribution of the different genetic variants to calculate each person’s “genetic risk score.”
“As anticipated, we found that obese people had a higher genetic risk score than normal-weight people, which contributes to their risk of being overweight,” study co-author Ines Barroso, of the Wellcome Sanger Institute, said in a university news release.
“The genetic dice are loaded against them,” Barroso said.
Thin people also had fewer genetic variants known to raise the odds of being overweight, according to the study published recently in the journal PLoS Genetics.
Farooqi’s conclusion: “Healthy thin people are generally thin because they have a lower burden of genes that increase a person’s chances of being overweight and not because they are morally superior, as some people like to suggest.”
These “thin genes” appear to be passed along through generations, the study authors added. About 74 percent of the thin people in the study had a family history of people being thin and healthy.
Does all of this mean that less genetically gifted people should just shrug and give in to becoming obese? Not so, said nutritionist and weight-management expert Michelle Milgrim.
“While genetics may play a leading role in determining our ‘weight destiny,’ there is a growing body of research to suggest that how we live our lives is as important as our genetic predispositions,” said Milgrim, who manages employee wellness at Northwell Health in New Hyde Park, N.Y.
“Staying active, sitting less, cutting out processed and fast foods and focusing on eating a balanced diet of whole foods are general healthy recommendations for everyone, despite your genes,” she said.
In the meantime, the Cambridge researchers said their research might someday end up helping everyone stay thin, regardless of their personal DNA.
“We already know that people can be thin for different reasons” Farooqi said. “Some people are just not that interested in food whereas others can eat what they like, but never put on weight. If we can find the genes that prevent them from putting on weight, we may be able to target those genes to find new weight-loss strategies and help people who do not have this advantage.”
The “hygiene hypothesis” holds that early exposure to a variety of microorganisms may decrease the risk for chronic inflammatory diseases, like asthma.
Two Swedish studies that tracked 650,000 children found that exposure to farm animals and even dogs can have this kind of beneficial effect. Living on a farm cut kids’ asthma rate by half. Just having a dog in baby’s first year was linked to a 13 percent lower risk of asthma later on, the researchers reported.
Most Americans don’t live on farms, but these findings show that raising a baby in a household with a dog might have benefits beyond love and companionship. Early exposure to cats as well as dogs may offer some protection from developing allergies and asthma, health experts suggest.
Other steps can also help prevent childhood asthma.
First, don’t smoke or allow anyone else in your household to smoke. Smoking when pregnant increases the chances of your baby wheezing during infancy. And continued exposure to secondhand smoke has a direct tie to asthma and other respiratory illnesses in kids.
Also, try to breastfeed baby for at least four to six months to strengthen his or her immune system and help avoid infections that start in the lungs, common asthma triggers.
Other suggestions:
Reduce exposure to dust mites, a common allergen
Use zippered covers on pillows and mattresses, wash all bedding in
hot water once a week and keep the humidity in your home below 50
percent
If you can, keep baby’s room free of carpeting and upholstered furniture, places where mites hide
“Don’t make me pull this car over!” Siblings will often bicker, fight and disagree, but wait a few minutes and they will be best friends and don’t remember why they were fighting. Or if they are like my boys, they will say, “We are just having a conversation,” yet it sounds like bickering to me and it is stressful to the outside listener!
Families heading out for a summer vacation or even staying at home know all too well sibling “conversations” are inevitable. Fighting can be frustrating for everyone involved. Kids can have conflict for many reasons including jealousy, different temperaments and even the developmental needs of the child. For example, a child that is in elementary school has a strong sense of fairness and will be upset if they are treated differently.
Try not to get involved unless the argument becomes physical.
Effective negotiating and problem solving are skills they will need for
life. When we constantly rescue, they will learn to expect that from us
and the opportunity to learn how to resolve a conflict is missed. In
addition, kids that are always rescued may feel they can get away with
more.
If necessary, resolve conflicts with your child.
Discuss with your kids that equal and fair is not always possible.
Someone may sometimes get more. That is true in a family scenario as
well as real life.
Sometimes it can be as simple as offering, or setting up, space for
time apart. We don’t always get along with friends and coworkers, so it
is unrealistic to think siblings will be non-confrontational.
According to a Mayo Clinic article, “Sibling rivalry: Helping your children get along,” parents can also respect each child’s unique needs, avoid comparisons, set ground rules and stick to them, anticipate problems, listen, encourage good behavior and show your love.
The silver lining is when children disagree, they are showing healthy signs that they are able to express their needs and wants. Sibling rivalry is normal. All children will disagree. Treating them as individuals is key to helping the family through those stressful times.
“Animals are such agreeable friends — they ask no questions; they pass no criticisms.”
George Eliot
On a roll
Only recently, Margo Price “was a country underdog just trying to keep enough gas in the tank to get to the next gig,” but by the end of 2016, she was one of the genre’s most celebrated new artists with gigs on late night television and at major festivals around the world. Don’t miss her performance at Meijer Gardens & Sculpture Park this Thursday, Aug. 1st. The Dawes with Margo Price concert will start at 6:30pm (5:15pm gates open), with a $50 general admission ticket price. For more information and tickets visit meijergardens.org. Go here for the story.
Precious cargo
National Heat Stroke Prevention day is July 31, 2019, and the National Highway Traffic Safety Administration (NHTSA) is reminding everyone to “look before you lock.” It takes just 10 minutes for a vehicle in the sun to heat up by 20 degrees and become potentially deadly for a child left locked in a car. Go here for the story.
Tick tock
If despite your best prevention efforts, a tick still attaches to you, there’s a right and a wrong way to remove ticks. Don’t use matches or the tip of a cigarette to burn off ticks. This could cause them to transmit bacteria more quickly. The correct way to remove a tick is to lift it gently with thin forceps or tweezers. Here are more tips.
Fun fact:
A raisin dropped in a glass of fresh champagne will bounce up and down continuously from the bottom of the glass to the top. You’re welcome.
I once had a patient I’ll call Laura who taught me the power of goal-setting and running.
I always knew goal-setting could be an effective motivator and used this in my personal life to get through school, medical training, fitness goals, to help my kids, and so forth, but had not explored how to utilize the power of a goal for healthy aging for others.
I remember seeing Laura for her annual physical, and she told me she had been through a rough time in her marriage, did not like her job, had stopped working out, gained weight, ate without planning or thinking, and did not feel attractive or energetic.
When asked what goal she had for herself at a date in the future, she said she wanted to be hot. She defined ‘hot’ as fit, back in her old clothes, and able to run and exercise like when she was 40.
My next question was, “How badly do you want this?” She told me she knew she wanted this.
In the past she had been a runner, and knew the River Bank Run was coming up. She told me to expect great things and left with her shoulders back and a smile.
More than a year later, while rushing through a busy day, I went around the corner fast in the hallway. I almost ran into a woman I did not recognize, and excused myself. It was Laura, and she laughed when she realized I did not recognize her. I looked closer and my chin dropped.
Laura had achieved her goal. She looked fit, had lost a significant amount of weight, and had a big smile on her face. She said, “I did it, I am hot!”
In the intervening year, she had gone online to the River Bank Run website, and used its planning tool to train for the race.
She had not run in years, and took the first several months slow, working on her endurance, and being careful to not get too impatient. She took note of warming up, stretching and improving her core strength to avoid injury, and even visited a local trainer to make sure she was being smart.
Once she built her base, she started working harder, and at the same time did research on a healthy diet for her workouts and made sure she had plenty of complex carbs like brown rice, Ezekiel bread, sweet potatoes and oatmeal.
Running most days helped her sleep improve, and on busy days she would even run indoors at 8 or 9 at night. Her mood improved, she made better choices in her personal and professional life, and began to fit into her old clothes again. The image of being hot at 50 kept her going, even on days she did not feel like running. She always felt better after a run.
Race day came and she finished in a respectable time. She lost 55 pounds, regained her self-respect and liked herself again. She was ready to enjoy her 50th.
I loved her story as it shows what a goal can do to motivate someone. Not only did she achieve her goal, but felt better and better each day. And not only did she change her outside, but her inside as well.
With exercise and weight loss come a healthier blood vessel system with smooth walls and a lower chance of building up plaque. This lowers the chance of dementia, stroke and heart attack.
Her bones increased in density, lowering the risk of osteoporosis and fracture. The weight loss also lowered her risk of many cancers, namely breast and uterine cancer.
Most of all, Laura took care of herself.
Even if running is not your thing, we encourage all people to set a life goal. Think of a key event in your life — a birthday, a child’s wedding (or your own), retirement, or a dream vacation. Write it down, talk about it, make a plan on how to achieve that goal, and get busy.
As a dangerous heat wave descends upon the Midwest, and in advance of National Heat Stroke Prevention day on July 31, 2019, the National Highway Traffic Safety Administration (NHTSA) is reminding everyone to “look before you lock.” This national campaign urges drivers to develop a routine habit of checking their backseat before locking their car and walking away. Outside of crashes, heatstroke is the number one vehicle-related killer of children in the United States. Vehicle heat stroke occurs when a child is left in a hot vehicle, allowing their body temperature to rise rapidly and often fatally. In the 20 years from 1998 to 2018, 772 children died of heatstroke in hot cars. Already in 2019, 21 children have died in hot cars.
As temperatures outside climb, the interior of vehicles rapidly reach dangerous temperatures. It takes just 10 minutes for a vehicle in the sun to heat up by 20 degrees and become potentially deadly. This means in the forecasted 95-degree heat, the interior of a vehicle can reach a lethal 115 degrees in the time it takes to run into the bank or gas station.
Children are significantly more sensitive to heat stroke than adults. Infant and children’s body temperatures rise three to five times faster than that of adults experiencing the same temperatures. When a child is trapped in a hot vehicle, their body temperature will rise rapidly. Heat stroke begins when the core body temperature reaches 104. A core body temperature of 107 is fatal.
Make it a habit to look in the back seat EVERY time you exit the car.
ALWAYS lock the car and put the keys out of reach.
Courtesy Michigan State University Extension
If you are a bystander and see a child in a hot vehicle:
Make sure the child is OK and responsive. If not, call 911 immediately.
If the child appears to be OK, attempt to locate the parents or have the facility’s security or management page the car owner over the PA system.
If there is someone with you, one person should actively search for the parent while the other waits at the car.
If the child is not responsive or appears to be in distress, attempt to get into the car to assist the child—even if that means breaking a window. Many states have “Good Samaritan” laws that protect people from lawsuits for getting involved to help a person in an emergency.
Know the warning signs of heatstroke, which include red, hot and moist or dry skin; no sweating; a strong rapid pulse or a slow weak pulse; nausea; confusion; or acting strangely. If a child exhibits any of these signs after being in a hot vehicle, quickly spray the child with cool water or with a garden hose—NEVER put a child in an ice bath. Call 911 or your local emergency number immediately.
More than half (54%) of all vehicle-related heatstroke deaths in children are caused by a child accidentally being left in the car, and 26% are from a child getting into a hot car unsupervised. It only takes a few minutes for a vehicle to reach dangerous temperatures. Take time to develop a vehicle safety routine for your family and prevent tragedy.
While only a few tick species infect people with diseases, the rising popularity of many outdoor activities and the spread of residential developments has upped the odds that one of those creepy parasites might latch on to you.
“Luckily, ticks don’t fly, jump or fall from the sky,” vector-borne disease expert Stephen Wikel said. He’s a professor emeritus of medical sciences at Quinnipiac University’s Frank H. Netter M.D. School of Medicine, in North Haven, Conn.
“They generally move from grass to a living host, and crawl upwards, looking for a warm, moist area to feed. Ticks also have incredible anti-detection defenses. For example, their saliva is loaded with antihistamines, anticoagulants and other inhibitors that prevent wound healing, and dampen pain and itch responses; unfed nymphs are so small, they can be mistaken for freckles,” he said.
So, how can you avoid becoming a tick’s next meal? Wikel recommends the following preventive steps:
Protect your ankles. Wear long pants tucked into high socks when doing yard work. Wrap duct tape—sticky-side out—around where the pants and socks meet so that crawling ticks get stuck on the tape.
Dress properly. Use clothing, tents and other gear treated with repellent, such as permethrin. This repellent kills ticks, mosquitoes, chiggers and mites. These products are available online or at sporting goods stores.
Wear repellent. Apply topical insect repellent that contains less than 40 percent DEET. Children should use repellent that contains no more than 30 percent DEET, Wikel said.
Conduct tick checks. “Tick bites are painless, so if you are in an area with ticks, perform a thorough tick check and remove ticks immediately,” he advised.
Don’t forget pets.”The neurotransmitter blockers in anti-tick treatments and flea collars are very effective in keeping ticks from biting pets,” said Wikel. “When pets come indoors, check for crawling ticks to prevent them from getting off your pet and on to you.”
Create a tick-free zone. You can make your yard less attractive to rodent, deer and other tick-carriers. Keeping lawns trimmed and creating barriers between your yard and the woods with wood chips, mulch or gravel can eliminate tall grasses where ticks crawl. Remove wood piles and stones where mice, chipmunks and squirrels may hide. These little critters keep tick larva and nymphs circulating in nature.
Hike carefully. Stay in the center of hiking trails to avoid contact with vegetation.
If despite your best prevention efforts, a tick still attaches to you, there’s a right and a wrong way to remove ticks, Wikel cautioned.
Don’t use matches or the tip of a cigarette to burn off ticks. This could cause them to transmit bacteria more quickly.
The correct way to remove a tick is to lift it gently with thin forceps or tweezers. It’s also a good idea to use a magnifying glass while removing a tick, Wikel advised.
If you can remove the tick intact, you can bring it to your doctor’s office or local health department for identification.
If you develop symptoms within a few weeks after a tick bite, make an appointment with your doctor, advises the U.S. Centers for Disease Control and Prevention.
Warning signs of tick-borne diseases may vary from person to person, said Wikel. Symptoms, which can range from mild to severe, may include: fever and chills, headaches, fatigue and muscle aches.
People with Lyme disease may also develop joint pain, he said.
“Many people think a sign of Lyme disease is a bull’s-eye rash, but rashes don’t always occur,” said Wikel.
If left untreated, Lyme disease can affect the joints, the heart or the nervous system. When diagnosed early, on the other hand, Lyme disease can be cured with antibiotics. This is the case for most tick-borne disease, Wikel said.
Baby boomers over 50 account for one of the fastest growing group of investors and entrepreneurs, with many of them tuning to technology for help. Boomers come into entrepreneurship with decades of experience, extensive networks and the capital required for seed funding, giving them an advantage over other generations.
If you choose to go into entrepreneurship after retirement, you have a great chance of growing your business into a successful venture.
After working for someone else for decades, you might be looking for an opportunity to become your own boss. Entrepreneurship gives you an opportunity to be independent as you pursue your passions and interests. Owning a business also creates additional income, allowing you to delay claiming your social security benefits. Additionally, entrepreneurship offers you an alternative if you have been laid off and you are not sure you can get rehired.
Whatever your motivation, there are several business ideas you can pursue even after retirement, such as:
Consultancy
Combine your skills, experience over the years and business connections to start a business that allows you to share your knowledge and focus your energy on learning how to run a business as opposed to acquiring new skills. You can explore several consulting opportunities. Start by speaking to your former employers and acquaintances: while they may not contract you on a full time basis, they might afford to bring you in a project basis.
Instead of focusing solely on face-to-face consultancy, consider teaching or coaching online through blogging or vlogging. Explore different options and the flexibility they offer; for example can you dedicate a few hours to online coaching while traveling or do you need to commit time for in-person engagements. Another consideration you must make is the paying power of potential customers.
Service Business
Depending on your interests, passions and expertise, there are different opportunities you can explore in service provision. For example, pet sitting for busy pet owners, tutoring or babysitting. Give yourself an edge by getting creative like this puppy lover whose service is providing pets at parties for children and other guests to enjoy. Explore options that allow you flexibility and the opportunity to work remotely such as running a virtual assistant agency where you can help other entrepreneurs manage their schedules including helping with their travel arrangements.
Active Living
As health care shifts towards a preventive lifestyle, there is an opportunity for you start a career that encourages active living especially among your peers who are looking to age gracefully. Get a license from your activity of choice and start offering classes in your home, at a local fitness center or organize sessions where clients can enjoy the outdoors when the weather allows.
Entrepreneurship has no age limit; explore your passions by becoming your own boss now that you have the time. Take advantage of technology to become a better business owner, for marketing and to connect with other likeminded individuals who are on a similar path.
Scrutinizing what you eat—and how much—will play an outsized role in shaping your metabolism in your mid-30s and beyond. (Courtesy Spectrum Health Beat)
Your metabolism rate determines how fast you burn calories. That can influence how fast you lose weight—and how easily you can gain it.
After age 25, metabolism naturally slows by 5 percent every decade.
So if you eat as much in your 40s as you did in your 20s, you’re going to add extra pounds—especially if you exercise less and lose muscle. In addition to weight training to maintain muscle, these tips from the American Council on Exercise can help.
Stick to well-spaced meals at the same times each day. This lets your body know to expect fuel at regular intervals and prevents it from conserving calories and adding to fat stores.
Calorie cutting is important if you need to lose weight, but reducing your intake to starvation levels also puts your body in conservation mode, slowing down metabolism.
So rather than speeding up weight loss, starvation ultimately slows it. And that’s why it’s so easy to regain lost weight when you start eating normally: Your metabolism tends to stay slow.
Dehydration can lead to a 2 percent drop in the number of calories burned, so drink at least eight glasses of water throughout each day and even more when you sweat a lot.
Watch the alcohol. Besides adding empty calories to your diet, processing alcohol diverts the liver from burning fat.
Also consider milk and other dairy choices for their calcium, a mineral involved in fat metabolism.
Dairy also delivers whey and casein—proteins that help build and preserve muscle. Remember that the more muscle you have, the more calories it takes to maintain it.
Finally, keep the hormones that regulate hunger and fullness on an even keel by getting enough sleep—at least seven hours a night.
Otherwise, you might find yourself craving sugary, fatty and starchy foods. Plus if you’re sleep-deprived on a regular basis, your body may not burn calories efficiently.
Here in America, it is not uncommon to live far away from our loved ones. Unfortunately, the distance away from each other can end up creating a bit of a problem when it comes time to help out a loved one or relative, especially with care planning.
The challenges with distance and care services
The challenge of long-distance care involves more than just making sure a relative gets to the hospital or local clinic for needed appointments. It also likely includes:
Managing health demands
Becoming familiar with all of a relative’s medical contacts and history
Managing details for assisted living
Managing financial reporting and tax-related paperwork
Keeping insurance companies informed
Obtaining medical supplies
Regularly helping the relative informed of the above items
No surprise, the tasks can quickly develop into a full-time job, and that’s where the challenge sits the most — how to manage all these moving pieces from far away.
Carefully selecting providers
The necessity of contracting for help tends to be a given in many cases. While many resources may be available, those arranging for distance care must carefully evaluate who they select as a care provider. Elder abuse typically happens through loss of personal assets and finance by those providing care. The opportunity to take advantage of someone happens all too often when there’s free access to a home and someone’s personal information.
The importance of accountability
Rarely used, the second step recommended by many care providers involves an accountability system on the caretaker chosen. Unfortunately, this approach represents extra costs that many refuse to agree to when planning care. One resource who retains the ability to cut through red tape chatter and implement care quality control protections very quickly tends to be an attorney.
Stay involved
Third, those arranging care should remember to stay involved. Quality care involves the human factor of connection, love, friendship and communication. Families who remain in touch, visit, and who keep an eye on things provide the best care and protection for a loved one. Long distance care arrangements may be challenging, but the goal frequently outweighs the work in the end.
At Vista Springs, we take great pride in delivering the best possible care to those who live further away from their loved ones. We strive to make our communities a second family to those who can’t be with theirs on a regular basis. Please contact us today to find out how we can provide the highest level of care to your loved one.
Ah, yogurt. A simple staple food, around for hundreds of years, has somehow gotten complicated.
You can now peruse the yogurt section for hours, reading labels as you try to choose the best option. Do you go Greek? Regular? Drinkable? Full-fat or fat-free? Flavored or plain? Grass-fed? Non-dairy?
Do I even need yogurt?
It’s enough to frustrate you into skipping that section altogether.
It’s true—there are more options than ever before. But options are a good thing as long as you know what to look for.
The bottom line: Yogurt can be a great food to incorporate daily.
It’s an excellent source of probiotics, those beneficial bacteria for gut health, and it packs plenty of protein, calcium, potassium, magnesium and vitamins B6 and B12.
Yogurt is made from milk and then fermented with live bacteria cultures that feed on the lactose, the sugar in milk. For those with lactose intolerance, this makes it easier to digest.
Greek yogurt is made when traditional yogurt is strained longer to remove the whey. It’s thicker than traditional yogurt, with higher protein, fewer carbs and less calcium.
Kefir yogurt is a drinkable yogurt made with kefir grains for the bacteria culture. It’s often 99 percent lactose-free and it’s the best source of probiotics.
Personal preferences on flavor and nutrition goals should steer your choice.
Here’s a guide on what to look for when working through the yogurt aisle:
Simple is better
When possible, go for plain. The ideal yogurt does not have any added
ingredients beyond the milk and bacteria cultures. Anything flavored is
bound to have added sugars or artificial flavors and sweeteners.
Keep in mind, yogurt naturally contains sugar, which means anything over 8 to 12 grams of sugar would come from added sugars. For many flavored brands, you might as well be having a bowl of ice cream with the amount of sugar added.
Doctor it up
For most, plain yogurt will not do the trick. Start with the plain and add your own ingredients.
Top favorites include fresh or frozen fruits, nuts and seeds, granola and honey. Yogurt is also great in smoothies, used in place of sour cream or mayo, or used to make salad dressing or veggie dips.
Lactose intolerance
If you have lactose intolerance, you should be able to tolerate most yogurts. However, those with more severe lactose intolerance may want to look for yogurts that are labeled lactose-free.
Several brands have a lactose-free variety. This means you do not have to cut it out completely.
Grass-fed or organic
My rule of thumb: “You eat what you eat eats.” In other words, the
nutritional quality of any animal product can be affected by what the
animals has been fed.
Grass-fed products will ensure the animal ate a natural diet, which could improve the nutritional quality of the milk. Organic will also ensure there are no added antibiotics or hormones. It’s also better for the environment.
If you’re OK with spending a little extra, go for grass-fed and organic items.
Low-fat or full-fat
While it is true that whole milk is high in saturated fat—and saturated fat increases cholesterol—findings suggest that full-fat yogurt does not increase the risk of cardiovascular disease. Whole milk yogurt can be enjoyed in moderation by some, while others may prefer low-fat for reducing calories.
Dairy-free variety
For those who choose to follow a vegan diet or have dairy allergies or intolerances, dairy-free yogurt is a nice option. These items still provide beneficial probiotic bacteria and are an easy snack.
The drawback is that the yogurts made from nut milk generally do not have protein and most non-dairy yogurts are loaded with sugar. If you choose to go this route, opt for unsweetened.
As paddleboarding becomes more popular, safety experts are reminding families about the inherent risks of water sports. (Courtesy Spectrum Health Beat)
Summertime in Michigan means beach time, but trips to the beach aren’t always fun in the sun.
According to the Centers for Disease Control and Prevention, more than 3,500 people die each year from drownings unrelated to boating. An additional 332 people die each year from drownings in boating-related incidents.
Among those who drown, about 1 in 5 are children younger than age 14.
“When people are swimming in a lake, they need to remember to not go in past their level of comfort,” Dr. Middlebrook said. “If you can’t touch the bottom, then you’re out too far.”
You should also take waves into consideration.
“If you’re just barely touching the bottom, a wave can come and sweep you off your feet,” she said.
Water hazards
Stand anyplace in Michigan and you’re never more than 85 miles from at least one of the Great Lakes. On any afternoon, there’s a sure route to fun and recreation.
But U.S. Coast Guard crews are quick to remind beachgoers about the need to respect the water.
“Even though they may be a good swimmer, there are obstacles on Lake Michigan such as waves, rip currents and rocks under the surface of the water,” said Petty Officer 2nd Class Adam Castonia of Coast Guard Station Ludington.
And it’s not just swimmers who need to be cautious.
With the recent popularity of stand-up paddleboarding, the Coast Guard is seeing more people who need to be rescued after falling off their boards.
“When operated outside of a designated swimming area, paddleboards are considered a vessel under Coast Guard regulations,” Castonia said. “When outside of those areas, paddlers over the age of 12 must have a life jacket onboard. They aren’t required to wear it, although the Coast Guard recommends everyone on a boat or paddleboard to always wear a life jacket.”
Paddlers age 12 and under are required to wear a lifejacket when paddling outside of swimming areas, Castonia added.
Sunny days
The water isn’t the only thing that creates hazards. Exposure to the sun can also be dangerous.
“While at the beach, people should wear sunscreen that is SPF 30 or higher,” Dr. Middlebrook said. “Wearing sunglasses, a hat, having a coverup and a beach umbrella will protect people against the sun’s harmful ultraviolet rays.”
People should also avoid staying at the beach in direct sunlight for too long, especially during the peak UV hours of 10 a.m. to 4 p.m.
Staying hydrated will also help ensure your trip to the beach is safe.
“Drink lots of water before going to the beach and while at the beach,” Dr. Middlebrook said. “You should avoid sugary drinks at the beach because the more sugar you drink, the more dehydrated you can get.”
Healthier snacks such as crackers, pretzels, fruits and vegetables should also be part of your beach basket on a hot summer day.
We all want to go on vacation during the summer months, and there’s no reason why the whole family can’t go on the trip. While traveling with a senior during the holidays or during the summer is more complicated than going on a vacation alone, it’s going to be worth it when you can share the memories you’ve made for years to come.
Make sure your loved one is on board
Ensuring that your family member is prepared for the trip ahead is an essential step to a smooth vacation. Being upfront about what to expect will help everyone be ready for the good and bad of traveling. Don’t frighten them with the experience, but be honest.
It’s also important to make sure they actually want to go. Some seniors are content to stay at home and avoid traveling, so don’t let your excitement and wishes overrule their own. You don’t want to force anyone on a vacation that they don’t want!
Find the right mode of transportation
It’s important to take into account how you will be traveling, as each mode of transportation has positives and negatives that will affect seniors differently.
Traveling by plane
Airports can be loud and confusing, and some seniors who are wheelchair-bound or struggle with mobility might find air travel especially difficult. You never want the difficulties of travel to overtake the joys of a vacation. However, if you need to get someplace far away or out of the country, it may be the best option to avoid a long trip.
Traveling by car
A road trip somewhere closer to home can help you avoid some of the pitfalls that can be found in a crowded airport, but a car ride comes with its own complications. A long car trip can be very tiring on elderly family members, and the constant jostling can be painful. But for shorter distances or for seniors who want to avoid the crowds at an airport, it can be a good idea.
Traveling by boat
Cruises are a very popular mode of travel and vacation that your loved one might be interested in. While fun for all ages, cruises are especially great for seniors because the trip isn’t as stressful as traveling by plane or car might be, and they have a room to relax in if they get overwhelmed. However, if your loved one gets motion sickness or seasickness, it might not be the best option.
Propose some activities for all ages
Odds are you aren’t only taking mom or dad on your vacation with you. Your spouse, siblings, or kids may be joining you. Because you might have a range of ages, it’s important to plan activities that not only one age group will enjoy. The grown family may love a trip to the museum or a historical site, but your kids may be bored. On the other hand, while your kids might love a water park, it may not work for your senior loved one.
Think of activities that will keep everyone’s interest, or if you do have specific things in mind that might not be all-age friendly, don’t spend an entire day at those locations. Finding fun for all ages isn’t easy, but it is worthwhile.
Keep senior safety in mind
Just as you would remember sunscreen and bug spray for your kids, it’s important to remember the things that your senior loved one needs as well, such as:
Medications—get a schedule of when they need to take medicines, and keep them close by even while in a plane or car.
Allergies—if you are planning on staying outdoors, find out their allergies and have a plan for when they act up. Don’t forget about food allergies as well!
Healthy foods—Bring along energy-boosting foods that can help seniors regain some stamina.
Sun protection—Make sure you bring along plenty of water for everyone to drink, and that your loved one is getting plenty. Watch for signs of heat exhaustion or stroke, as elderly people are susceptible to the heat.
Plan well in advance
If it’s just you and your family on a vacation, it can be fun to have a loose schedule without many activities planned to see where the day takes you. When you are traveling with an older family member, it’s usually a better idea to have a plan. Make sure there are plenty of breaks planned in between activities to give your senior loved one time to adjust to traveling and regain some energy after a lot of activity.
Be patient, it’s difficult for elderly people to travel and disrupt their daily routine. Try and keep some things the same, like eating at the same time as usual and waking up at the time your loved one is used to getting up.
There are lots of things to enjoy during the summer, and there’s no reason why your elderly family members have to stay home and miss out on family vacations. As long are you are clear, take their opinions and wishes in mind, and plan ahead, you are sure to have a family vacation that will lift everyone’s spirits.
Study shows a Mediterranean diet rich in vegetable fats such as olive oil and nuts had little effect on body weight or waist circumference compared to people on a low-fat diet. (Courtesy Spectrum Health Beat)
An eating plan that includes healthy fats such as olive oil and nuts isn’t likely to cause weight gain, a new study finds.
That’s good news for people who’d prefer to try the Mediterranean diet—which includes healthy fats—over a diet that’s low in fat. And the study authors suggest that current health guidelines may be creating an unnecessary fear of these healthful fats.
“More than 40 years of nutritional policy has advocated for a low-fat diet, but we’re seeing little impact on rising levels of obesity,” said study lead author Dr. Ramon Estruch, of the University of Barcelona in Spain.
“Our study shows that a Mediterranean diet rich in vegetable fats such as olive oil and nuts had little effect on body weight or waist circumference compared to people on a low-fat diet. The Mediterranean diet has well-known health benefits and includes healthy fats, such as vegetable oils, fish and nuts,” Estruch explained in a journal news release.
However, he also pointed out that not all fats are created equal. “Our findings certainly do not imply that unrestricted diets with high levels of unhealthy fats such as butter, processed meat, sweetened beverages, desserts or fast-foods are beneficial,” Estruch added.
The study included more than 7,400 women and men in Spain, aged 55 to 80. The study participants ate one of three eating plans: an unrestricted-calorie Mediterranean diet rich in olive oil; an unrestricted-calorie Mediterranean diet rich in nuts; or a low-fat diet meant to avoid all dietary fat.
All the participants had type 2 diabetes or high heart risk. More than 90 percent were overweight or obese, the study authors noted.
After five years, total fat intake fell from 40 percent to 37 percent in the low-fat diet group, and rose in both Mediterranean diet groups, from about 40 percent to 42 percent. The percentage of proteins and carbohydrates decreased in both Mediterranean diet groups, the findings showed.
People in all three groups lost some weight: an average of almost 2 pounds (0.88 kilograms) per person in the olive oil group, 1.3 pounds (0.60 kg) in the low-fat diet group, and 0.9 pounds (0.40 kg) in the nut group, the researchers said.
Waist circumference did increase slightly in all three groups, though less so in those on the healthy fat diets. The low-fat group had an increase of about a half-inch (1.2 centimeters) per person. The olive oil group saw an increase of about one-third of an inch (0.85 cm), and the nut group only saw an increase in waist circumference of 0.14 inches (0.37 cm), the study authors reported.
The report was published June 6 in The Lancet Diabetes & Endocrinology.
“The fat content of foods and diets is simply not a useful metric to judge long-term harms or benefits,” Dariush Mozaffarian, professor in the School of Nutrition Science & Policy at Tufts University in Boston, wrote in an accompanying commentary.
“Energy density and total caloric contents can be similarly misleading. Rather, modern scientific evidence supports an emphasis on eating more calories from fruits, nuts, vegetables, beans, fish, yogurt, phenolic-rich vegetable oils, and minimally processed whole grains; and fewer calories from highly processed foods rich in starch, sugar, salt, or trans-fat,” Mozaffarian explained.
“Dietary guidelines should be revised to lay to rest the outdated, arbitrary limits on total fat consumption. Calorie-obsessed caveats and warnings about healthier, higher-fat choices such as nuts, phenolic-rich vegetable oils, yogurt, and even perhaps cheese, should also be dropped,” Mozaffarian wrote.
Pasta made from zucchini noodles—zoodles, as they’re called—has about a quarter of the calories you’d find in regular noodles. (Courtesy Spectrum Health Beat)
Want to get more veggies into your diet but feeling bored with the same old side dishes?
Making noodles from vegetables is the answer. They’re a great substitute for high-calorie, low-fiber traditional pasta and work just as well as a base for your favorite sauces.
While it’s possible to use a sturdy vegetable peeler to turn carrots or zucchini into noodle-length strips, a tool called a mandoline will cut your prep time in half. Just be aware that the mandoline blade has very sharp edges. You’ll want to hold the pusher accessory as you run the length of your vegetables across the blade. In addition, wear a thick kitchen glove to protect your fingers.
Zucchini is perfect for the mandoline because it slices easily. You can make the following sauce ahead of time. It yields enough for another meal.
Zucchini Noodles With Marinara Sauce
4 garlic cloves, thinly sliced 2 tablespoons extra-virgin olive oil Red chili flakes to taste 2 28-ounce cans San Marzano tomatoes 1 tablespoon tomato paste 1/4 teaspoon each salt and freshly ground black pepper 1/2 cup white wine or broth, any variety 1 basil sprig 2 large zucchini 1 tablespoon extra-virgin olive, safflower or grapeseed oil 1/2 cup finely grated Parmesan cheese
Place a large stockpot over medium heat. Brown the garlic in two tablespoons of oil for two to three minutes. Add chili flakes, the tomatoes with their juice, tomato paste, salt and black pepper and stir. Next, add the wine or broth and the basil. Bring to a boil over high heat and then reduce to a simmer. Cook, uncovered, 30 to 40 minutes until the sauce thickens. Set aside.
Wash the zucchini. Cut off the stems and discard. Insert the fine tooth blade into a mandoline and tighten the screw to hold it in place. Press the pusher into the center of the first zucchini and hold the pusher as you run the vegetable over the surface of the mandoline to form the noodles. Repeat with the other zucchini.
Heat a large skillet over medium heat and add the tablespoon of the oil of your choice. Add the zucchini noodles and cook two to three minutes, stirring often until they soften. Top with marinara sauce and toss well. Sprinkle with Parmesan and serve immediately.
First-time parents are barraged with safety tips from every side.
Lock the cupboards! Cover the outlets! Block the stairs! Lock the windows! Kiss knick-knacks goodbye!
As it turns out, all of that well-intended advice is valuable. Every one of those warnings makes sense.
But home safety isn’t just for new parents, or parents of tiny tots. Until all your kids are grown, Hanna Jaworski, MD, a pediatrician at Spectrum Health Helen DeVos Children’s Hospital, is a strong proponent of regular reviews of your home based on the ages of your children.
“What gets infants and toddlers in trouble is obviously different than for older kids,” Dr. Jaworski said. “We need to use common sense when talking about safety at home. Gates, locks, covers—they’re all smart. But kids are smart, too—and curious, at every age.”
Taking a few minutes to think about what your kids are into now should give you clues about potential pitfalls in and around your house. Be mindful that:
Infants who can’t move themselves well are vulnerable to suffocation.
Mobile babies can fall down stairs or hit sharp corners.
Toddlers might drink or eat anything they can reach, and they can climb into a tub of water.
Preschoolers are often intrigued by electrical outlets and might try to stick something in the plug openings.
Elementary-age kids want that “thing” off a shelf that’s too high and don’t always think about consequences to actions.
Kids of all ages might forget about traffic if a ball flies into the street.
Tweens may think sports stunts or online friends are safe.
Safety for “littles”
Being a parent who is actively engaged with your child is the most important safety measure you can take.
“You could have everything in the house maxed out for safety, but if you aren’t watching the kids, or engaged with them where they are at risk, something is going to happen,” Dr. Jaworski said, citing baby gates as an example. “Yes, you put the gate up, but did you see your toddler pulling on it or bumping against it? If not, it could dislodge the next time he comes through.”
In her pediatric practice, after-hours calls often require emergency room visits because kids have ingested something.
“For example, a child swallowing a single magnet might not be a big deal, but it must be checked, because if it turns out to be two or more, those magnets will want to go together. That can be deadly,” Dr. Jaworski said. “Or, if the casing on that button battery was compromised in any way, the acid it contains is awful. Not that it happens every day, but it happens.”
Jaworski also encourages parents to look for the hidden dangers in the house.
According to Consumer Products Safety Commission statistics, between 2011 and 2013, 21,700 children required emergency room visits due to tip-overs from furniture and/or TVs. Between 2000 and 2013, the Commission reports 360 child deaths from falling furniture and TVs. The agency notes that the reported number of fatalities “should be considered incomplete, due to a time lapse in reporting to the (Commission).”
Knowing the actual number is even higher, to lose even a single child to a preventable accident such as furniture or TV tip-overs is one too many.
Kids can open drawers of a dresser to climb, for example, or reach and pull. Jaworski advises parents to buy inexpensive straps or bracket systems designed to secure furniture to walls.
Talk to your pediatrician about toys, positioning devices and activity seats. Most doctors try to be in tune to what’s out there.
Jaworski noted that after several years off the market, baby walkers are back on the scene.
Before going out and buying the latest thing or putting your child into a thing, find out if your pediatrician is familiar with any risks. You can also monitor the Consumer Product Safety Commission’s constantly updated childrens product safety warnings and recalls to check the products you see.
Safety for “bigs”
Once again, Dr. Jaworski stresses common sense and your presence as the key factors in keeping kids safe.
“Street safety becomes a concern when your child learns to ride a bike, for example,” she said. “Can that same child safely play in the living room without you? Probably yes. Should you have a watchful eye and ear for your elementary kids playing outside? Absolutely.”
It’s important to know your child, because they are so different.
“I have a son who would leap before he looks,” Dr. Jaworski said. “And he’s curious about nature. I know he would wonder what that leaf tastes like. Would he be at risk for eating a toxic plant? Probably not, but because I know he’s curious about it, I’m going to be watchful over what he wants to eat in the yard.”
Your goal as a parent is to help your kids learn to be good decision makers.
“You can’t protect them forever,” Dr. Jaworski said. “You can’t be everywhere. But when you’re engaged, you’re creating a powerful combination: your presence and the teaching moments that come from being there. I hope my son would think, ‘Mom said this leaf might make me sick, I better not try it.’ It’s those opportunities that lead them to stay safe when you are not there.”
Safety for tweens and teens
Jaworski’s advice to parents of older kids is to zero in on independence-related dangers. If you have a 14-year-old daughter who is on the Internet a lot, who is she talking to, what is she doing? If they are going to drive soon, is your family culture one that always buckles up? What about texting?
It’s also critical to know your kids’ friends and be clear about personal safety. Keep an open relationship. It is not OK to drink alcohol, for example, but if they’ve been at a party drinking, it’s more than OK to call for a ride.
Yes, it’s mostly about you being engaged. It’s easy to get busy with work, chores and demands. But taking a “T” for time out and assessing whether you are prioritizing safety at home just might be the best thing you can do for your family today.
