• Get outside • Less stress • Wellness advice
A publication of Southern Lakes Newspapers • Summer 2022
HEALTH &
FITNESS
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HEALTH & FITNESS
SUMMER 2022
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Take these steps to get your health back on track Since the start of the pandemic, Americans have been postponing routine care. With more Americans vaccinated against COVID-19, medical experts are urging patients to return to routine health care and get caught up on delayed or foregone preventive health screenings. “While we know that prevention is the best medicine, the pandemic has caused many Americans to delay important routine health services vital to keeping themselves and their families healthy, particularly critical immunizations and preventive cancer screenings. We urge everyone to get up to date on their routine health care needs,” said Gerald E. Harmon, M.D., president of the American Medical Association. According to the AMA, you and your family should take these six steps to get your health back on track:
GET SCREENED Estimates based on statistical models show that since April 2020, 3.9 million breast cancer, 3.8 million colorectal cancer and 1.6 million prostate cancer diagnoses may have been missed due to pandemic-related care disruptions. Check in with your health care provider. If you’re due for preventive care, tests or screenings, make an appointment. These measures are designed to keep you healthy and help your doctor spot certain conditions before they become more serious.
DON’T WAIT An estimated 41% of adults with one or more chronic health conditions reported delaying or forgoing health care since the pandemic started. Additionally, one in three of those adults reported that doing so worsened one or more of their health conditions or limited their abilities to work or perform other daily activities. Whether you have a chronic health condition or not, don’t wait until something is wrong before seeing a doctor. If something does feel off, schedule an appointment with your doctor as soon as possible.
CONSIDER TELEHEALTH If you’re uncomfortable or unable to go in person to your physician’s practice, check on telehealth options,
which have greatly increased over the past two years.
VISIT THE PEDIATRICIAN During the pandemic, pediatric immunizations decreased. As public health measures are rolled back, people gather in groups, and traveling resumes, non-COVID-19 infections that decreased during the pandemic are likely to increase again. Well-child visits and recommended vaccinations are essential to helping ensure children stay healthy and protected from serious diseases. If your child is due for a check-up, schedule one immediately.
HEALTH &
Summer 2022
Fitness
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GET VACCINATED Adolescents and adult immunizations also sharply declined during the pandemic and an estimated 26 million recommended vaccinations were missed in 2020 as compared to 2019. Get up to date on vaccinations, including the COVID-19 vaccine. Everyone who’s eligible for the COVID-19 vaccine, including booster doses, should get vaccinated as soon as possible to protect themselves and their loved ones. If you have questions, speak with your physician and review trusted resources, including getvaccineanswers.org.
DON’T NEGLECT MENTAL HEALTH While mental health screenings via digital health tools are up, routine care for mental health is down. Approximately 52% of adults with mental health conditions delayed or forewent care since the pandemic began. Given the adverse effects the events of the past two years have had on mental health, such as increasing anxiety, depression and loneliness, it’s especially important to prioritize this aspect of your health now. For more resources, visit ama-assn.org. “We encourage everyone to contact their trusted medical professional to schedule their annual physical and other vital care to help prevent serious health repercussions that could potentially last long past the pandemic,” Harmon said. (STATEPOINT)
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HEALTH & FITNESS
SUMMER 2022
Backyard camping is a great way to introduce kids to camping fun. Set up a tent, haul out the sleeping bags and build a campfire to make the experience real. STOCK PHOTO Health & Fitness
Get outside with the kids
5 ways families can make the most of their outdoor space this summer Are your kids getting enough time outside? A survey commissioned by the makers of Claritin of 5,000 American parents of children aged 5-13 found that 81% agreed their children are excited to be outside – yet 55% are worried their kids aren’t spending enough time outside. Getting outside isn’t just good for your kids’ mental and physical health – it’s an excellent way for families to bond and create memories together. When surveyed, 78% of parents said that some of their favorite childhood memories are of playing outside, with 66% revealing they want to recreate those memories with their children. While more than half (55%) of parents admit their kids spend more time outside now than pre-pandemic times, 72% acknowledge they’d spend more time outside if their personal outdoor space was more exciting. Not sure where to start? The Outsideologist Project, from the makers of Claritin®, offers many ideas to encourage children to spend more time playing outside – whether it’s in your own backyard, local park, or anywhere in between. Below are five tips on how you can make your outdoor space more exciting and engaging with fun activities the whole family will enjoy.
Sports What are your fondest memories of playing sports – catch, kicking around a soccer ball or shooting hoops with your parents? Many kids develop a passion for sports from their parents. You can nurture their interests by regularly playing different sports with them. While you may not have enough people to play teams, you can teach your kids the fundamentals and help improve their skills. Turn your lawn, backyard, or even the park into a mini training camp. For example, if your children are interested in soccer, you can designate sections of the yard or field for different skills, like dribbling around cones, scoring a goal and passing the ball. Games There are plenty of backyard games your kids can enjoy this summer and beyond. The tried-and-true classics like tag, water balloon fights and hide and seek are always a hit, but you can also try fun creative games as well. If your children like to play pretend, you can make their day by creating a treasure hunt so your little pirates can go exploring. Hide a few small prizes in your backyard, draw up a map with clues or challenges and set your kids off on a great adventure. You can also create a backyard obstacle course with cones, pool noodles, hula
hoops or any other materials you may have. Bend the pool noodles or cardboard boxes to make tunnels or hurdles, and place hula hoops, or use chalk to create hopscotch-like obstacles. If you have slides, incorporate those into the course for more challenging obstacles
Gardening It’s never too early to get children involved in gardening. If you’re an experienced gardener or a hobbyist, you already have a wealth of knowledge to pass on to your kids. Teach them which plants grow best in which seasons, show them the different parts of a plant or flower and explain how they grow and thrive. If you grow your own fruits and vegetables, you can teach your children how to plant and tend these crops. Into flowers or herbs? Teach your kids how to identify them and explain their different uses. Don’t have a green thumb? Depending on your kids’ ages, do some research and have an interactive science lesson on photosynthesis, the plant lifecycle or how the outdoors engages all five senses. Art Arts and crafts aren’t just indoor activities. You can have your child look for natural materials in your backyard to incorporate into their art projects. For example, they can paint a rock, make
an owl sculpture out of a pinecone or press flowers to use as decorations for bookmarks or journals. Best of all, creating art outside means there is no mess inside your home and makes for an easy cleanup.
Camping No list of outdoor recreation would be complete without camping. You don’t need to plan for a long weekend at a state park to enjoy camping. Simply set up a tent in your backyard, break out the sleeping bags and make sure you have bug spray and sunscreen. If you don’t have a tent, grab some blankets and get creative! You can make an outdoor fort or just relax and do some stargazing. “Getting outside is essential to children’s overall well-being,” said Claritin spokesperson Catherine Vennat. “That’s why The Outsideologist Project is dedicated to providing parents/guardians with fun and engaging activities for their own little adventurers.” For more ideas and inspiration on making the most of your outdoor space, including a fun expert-guided curriculum of activities to do with your kids this summer, follow @outsideologistproject on Instagram and Facebook. To learn more about the project, visit Claritin.com/The-Outsideologist-Project.
(BPT)
SUMMER 2022
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Tips for managing and minimizing stress Americans experience varying levels of stress for a wide variety of reasons and many struggle to find healthy ways to manage. Minimizing occasional stress is important as it can affect overall health and well-being. Stress can feel overwhelming at times but setting aside time to unwind each day to focus on your physical and mental health can help you manage those feelings. To better manage occasional feelings of stress, consider incorporating the following into your daily routine:
American Psychological Association found that many adults report that their stress increases when the length and quality of sleep decreases.[3] To help you fall asleep and stay asleep, try limiting or turning off distracting devices like the television, computer or cellphone before bed and getting into bed earlier to encourage achieving a full eight hours of rest. With these changes, the quality of sleep should improve, leaving you feeling happier, more refreshed and better able to accomplish tasks on your to-do list.
PRIORITIZE EXERCISE
APPEASE STRESS WITH PASSION
Research has found that exercise in any form can help reduce occasional stress and provide a natural distraction from other thoughts and worries.[1] Taking 30 minutes a day to focus on movement, whether going for a walk, taking a yoga class or practicing high-intensity training, can support moods and help manage stress. Just don’t forget to hydrate!
SAFEGUARD SLEEP Sleep is important for your overall well-being.[2] A survey conducted by the
A study published in The Annals of Behavioral Medicine found that finding a passion to pursue not only reduces stress levels, but also contributes to greater happiness overall.[4] Finding passion in a hobby or activity you love is a form of self-care and can make life feel a little less heavy. Setting aside time each day to focus on projects like decorating, painting, joining a book club or whatever inspires you can offer a sense of excitement and something to look forward to. It can even
be an opportunity to reset your overall outlook and mood. Acting on something you are truly passionate about is sure to keep stress levels at bay, so don’t hesitate to start a new project today.
WELLNESS SUPPORT WITH BOTANICALS According to a poll from the American Psychological Association, more than half of Americans experience feelings of stress during their days.[5] Managing stress is important to our overall health and immune system, so choosing products that support both of those aspects of wellness is equally important. With a dietary supplement like Emergen-C Ashwagandha you can reduce occasional feelings of stress*^ and support your immune system*.[6] For more information visit www. emergenc.com. Simple everyday changes such as being active, getting a good night’s sleep, actively participating in passion projects and incorporating a daily supplement that supports the immune system are habits that can all add up to support well-being.
[1] www.mayoclinic.org/healthylifestyle/stress-management/in-depth/ exercise-and-stress/art-20044469 - US, Mayo Clinic, 2020 [2] healthysleep.med.harvard.edu/needsleep/whats-in-it-for-you/health - US, The Division of Sleep Medicine at Harvard Medical School, 2008 [3] www.apa.org/news/press/releases/ stress/2013/sleep - US, American Psychological Association, 2013 [4] www.ucmerced.edu/sites/ucmerced. edu/files/documents/zawadzki-paper-2015. pdf - US, The Society of Behavioral Medicine, 2015 [5] www.stress.org/daily-life - US, The American Institute of Stress, 2022 [6] *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. ^Antioxidants† for immune support and Ashwagandha to help reduce occasional feelings of stress*.† Vitamin C, Zinc & Manganese
Focusing on how we can reduce occasional tress and finding ways to manage it on an ongoing basis offers a variety of wellness benefits. STOCK PHOTO Health & Fitness
(BPT)
How to make grilling healthier
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HEALTH & FITNESS
SUMMER 2022
Summer is synonymous with many things, including family vacations and relaxing days at the beach. For foodies, perhaps nothing evokes the spirit of summer more effectively than grilled foods. Grilling is a beloved tradition, but it’s not necessarily the healthiest way to eat. Traditional backyard barbecue fare like hot dogs and hamburgers likely won’t make physicians’ hearts flutter, but there are ways to enjoy the flavor of grilling without compromising a nutritious diet.
snacks and sides like chips and potato salad with healthier fare like celery, fruit salad or chickpea salad. Keep portions of grilled fare as close to a healthy size as possible. The AHA notes that a healthy portion of meat is around three ounces and no more than six ounces.
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Choose healthy proteins
Replace burgers and hot dogs with healthy proteins. The occasional hamburger or hot dog won’t do much damage, but people who regularly grill should skip these summertime staples and replace them with healthy proteins. The American Heart Association reports that fish and skinless chicken breasts are healthy alternatives to hamburgers and hot dogs. Burger devotees can still enjoy their go-to grilled food, but replace ground beef with lean ground poultry, which contains less saturated fat than red meat.
Avoid overdoing it
Most people have overindulged at a backyard barbecue at one point or another. The relaxed, party-like atmosphere of the backyard barbecue makes it easy to snack on chips and other unhealthy fare before moving on to burgers and hot dogs. Hosts can do guests a favor by replacing
Create a salt-free rub
There’s no denying salt makes food more flavorful. But that flavor comes at a high cost. The health care experts Piedmont note that excessive amounts of salt can contribute to inflammation from fluid retention and increase a person’s risk for hypertension, or high blood pressure. Salt may be a go-to for many grilling enthusiasts, but it doesn’t have to be. A salt-free rub made with chili powder, garlic powder, paprika, and/or other spices is an effective and salt-free way to add flavor to meat, chicken and fish.
Grill more vegetables
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Grilled vegetables, whether they’re part of kebabs or simply grilled alongside the main course, add significant flavor and provide all the health benefits of veggies cooked in more traditional ways. The AHA notes that coating vegetables in a healthy oil like olive oil makes it easy to grill them directly over an open flame without sticking. Cooking in this way imparts that signature smoky, grilled flavor to vegetables.
(METRO CREATIVE)
This summer, grilling can be as healthy as it is flavorful. All it takes is a few simple strategies to make the menu at your next backyard barbecue one any doctor would love. STOCK PHOTO Health & Fitness
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WHAT TO DO ABOUT WELLNESS AFTER 50 Reaching one’s fiftieth birthday in optimal health is an accomplishment to be proud of. The hard work required to be healthy in midlife includes adhering to a nutritious diet and exercising regularly. Once individuals cross the threshold and enter their 50s, they can look to some additional strategies to maintain their physical and mental wellbeing for decades to come. Get a pet Many people 50 and older qualify as “empty nesters,” a term applied to adults whose children have grown up and moved out of their homes. Some empty nesters experience a phenomenon known as “empty nest syndrome,” which the Mayo Clinic notes can be marked by feelings of sadness or loss. Pets can help people older than 50 with no children at home overcome feelings linked to empty nest syndrome. In 2018, the University of Michigan National Poll on Healthy Aging found that 86% of pet owners felt their pets make them feel loved while 73% said their pets provided a sense of purpose. Pets also can ensure individuals older than 50 stay physically active and provide opportunities to connect with other people. Prioritize learning Whether it’s taking music lessons, going back to school or mastering a new hobby, learning has a profound effect on aging brains. For example, a 2013 study published in the journal Psychological Science found that memory function is improved by engagement in demanding everyday tasks. That study reported that people who learned new skills experienced greater memory improvement than people
Various strategies can help people maintain mental and physical wellness as they make their way through their 50s and beyond. STOCK PHOTO Health & Fitness
who only socialized or participated in activities that were not as cognitively engaging. Improve balance Various factors contribute to a decline in balance as adults age. For example, a decline in muscle mass that begins when people are in their 30s is a normal part of aging. Over time, that natural decline affects strength and agility. Balance exercises can be a valuable component
of a fitness regimen that help individuals reduce their risk for falling as they advance through their 50s and into their 60s and 70s. That’s a significant benefit, as the Centers for Disease Control and Prevention reports that one out of every three adults age 65 and older experiences a fall each year, and as many as 30% of those falls lead to serious injury. Embrace your inner socialite Socialization is important for people of
all ages, including individuals 50 and over. A 2017 study from researchers at Michigan State found that valuing friendships was a strong predictor of health and happiness among older adults. Opportunities to socialize with friends may increase as people navigate their 50s and children move out or become more independent. Individuals can take advantage of opportunities to socialize whenever possible.
(METRO CREATIVE)
HOW ACTIVE SENIORS CAN LOWER THEIR INJURY RISK Physical activity is one of the key components of a healthy lifestyle. Though physical activity benefits people of all ages, it can be especially helpful for seniors by making it easier for them to overcome some of the obstacles associated with aging. According to the Centers for Disease Control and Prevention, physical activity supports dail living activities and independence. That’s a significant benefit for seniors who are worried that agerelated physical and mental decline might one day compromise their ability to live independently. The CDC also notes that physical activity lowers the risk for early death, heart disease, type 2 diabetes, and certain cancers. The CDC reports that physical activity is generally safe for fit individuals who are 65 and older and have no existing conditions. Despite that, it’s best for any senior to consult his or her physician prior to beginning a new exercise regimen. Once doctors give seniors the go-ahead to begin a new workout routine, seniors can take the following steps to reduce their risk for injury.
oxygenated blood to the muscles and helps increase heart rate. The American Council on Exercise reports that warming up helps reduce workout-related injury risk by improving tissue elasticity. So prior to beginning a workout, regardless of how moderate- or low-intensity that regimen will be, seniors should warm up for five to 10 minutes.
Warm up Seniors may think they don’t need to warm up before exercising because their workouts are not as high-intensity as they might have been when they were younger. But Harvard Medical School notes that warming up pumps nutrient-rich,
Strength train Seniors may think lifting weights is for young people who want to look buff, but the AARP notes that muscle-strengthening activities protect the joints, reducing seniors’ risk for injury as a result. The Department of Health & Human Services
Start slow Start with a routine that’s commensurate with your abilities. Seniors excited by the prospect of working out must temper that excitement if they’re not accustomed to physical activity. Such individuals should consider working with a personal trainer. Personal trainers design exercise regimens based on each individual client’s fitness levels and goals. As clients make progress and their bodies become acclimated to routine physical activity, personal trainers can then tweak regimens to make them more challenging. Seniors can take on these responsibilities themselves, but are urged to begin slowly and gradually build up their exercise tolerance.
Physical activity is an essential component of a healthy lifestyle for seniors. Active seniors can take various steps to reduce their injury risk so they can continue to reap the rewards of exercising for years to come. STOCK PHOTO Health & Fitness
recommends seniors who have been cleared to exercise engage in strength training at least twice per week. Stretch after Harvard Medical School reports that efforts to cool down after a workout, including stretching, can prevent muscle
cramps and dizziness and lengthen muscles throughout the body, which improves range of motion. Harvard Medical School recommends holding each stretch for 10 to 30 seconds, as the longer a stretch can be held the more flexible individuals’ muscles will be.
(METRO CREATIVE)
What the nutrients found in many fruits and vegetables do for your body
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A nutritious diet can serve as a strong foundation for a long, healthy life. Fruits and vegetables are the building blocks of nutritious diets, as they’re loaded with nutrients that serve the body in myriad ways. Calcium Dark, leafy vegetables like kale, spinach, broccoli, and bok choi contain calcium. Calcium also is found fruits, including papaya and orange. According to the National Institutes of Health, the body utilizes calcium to build and maintain strong bones. In fact, the NIH notes that almost all calcium in the body is stored in the bones and teeth, where this vital mineral provides structure and hardness. Calcium also helps nerves carry messages from the brain to every part of the body. Dietary fiber Dietary fiber is found in various fruits and vegetables. The Cleveland Clinic notes
that berries like raspberries and blackberries contain significant amounts of dietary fiber. Pears, artichoke hearts and Brussels sprouts are packed with fiber as well. A high-fiber diet helps stabilize bowel movements and maintain bowel health, and WebMD notes that studies have found a link between high-fiber diets and a lower risk for colorectal cancer. Studies also have linked fiber-rich foods with heart friendly • CONTINUED ON PAGE 10
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7 common FITNESS MISTAKES to avoid It is important to follow appropriate guidance when pursuing fitness goals. However, with so much information available online, it can be challenging to sift through the advice and determine what is safe and effective and what is not. Fitness enthusiasts may make certain mistakes along the way to achieving their goals. Recognizing which practices should be avoided can lower risk of injury and produce the desired results.
I’M TOO BUSY
SKIPPING WARM-UP
Many people exercise under the assumption that “more is more.” Injuries can occur when one pushes too far in a workout, particularly if he or she is lifting more weight than his or her body can handle. It is essential to give the body some time off to recuperate. Rest helps to prevent injuries.
Warm-ups are vital before a workout. They help muscles in the body become acclimated to exercise by gradually building up heart rate and muscle flexibility and endurance. A warm-up can include walking, biking or light repetitions of exercises.
GETTING CAUGHT UP IN “LOW-FAT” FOODS It is important to eat a balanced diet that includes real, wholesome foods, according to Lucky 13 Fitness. Many people fill their carts with sugar-free desserts or fat-free items thinking this is healthy eating. When fat or sugar is removed, chemicals often replace these ingredients. Rather than embracing an extreme diet, focus on balance and moderation.
‘CHEAT DAYS’ Some people operate under the assumption that the weekend or another less regimented day is an opportunity to let loose and stray from a diet and exercise regimen. This can be a mistake. A better approach is to find a routine that has enough balance so a person doesn’t feel like he or she needs to go off the rails to indulge.
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There is no such thing as being too busy to exercise. Making exercise a necessary part of a daily routine requires finding time for fitness. Individuals may need to squeeze in exercise in the early morning before work or school. If exercise seems to be getting in the way of family time, engage in a group workout with the kids or your spouse.
PUSHING TOO HARD
MAKING VAGUE GOALS Establishing fitness goals helps people reach markers that make it easy for them to gauge their success. Statements like “I want to lose weight” or “I want to get stronger” make it hard to measure progress, as they lack specificity. It is much better to make firm goals, such as specific pounds to lose or being able to lift a certain amount of weight by a predetermined date.
HOPPING FROM PROGRAM TO PROGRAM It’s tempting to try everything the gym or the fitness world has to offer. It is better to learn the basics and stick with a program for some time before moving on to another one; otherwise, you may never have enough time to master any routine. These are just a few of the fitness mistakes to avoid as you begin a journey to improved health and wellness. (METRO CREATIVE)
A fitness plateau is something active people need to consider. Modifications can be made to get progress back on track. STOCK PHOTO Health & Fitness
HOW TO OVERCOME
a fitness plateau Each individual has his or her own fitness goals when beginning an exercise regimen. Perhaps the plan is to lose a set amount of weight or lift a certain amount of weight? Goals help people assess their workouts whether or not they are achieving the desired results. At some point in just about everyone’s fitness routine, it may seem like progress has stalled. Changes in the body may no longer be noticeable or the scale says the same weight each week. It’s easy to grow discouraged when exercise gains plateau. But recognizing this phenomenon can help people get their workouts back on track.
WHAT IS A FITNESS PLATEAU? The exercise resource GymBet says a fitness plateau is a phase when the body adjusts to a workout routine and stops progressing further. The body has become accustomed to the stress and changes an exercise routine has put on it in order to grow muscles, reduce fat or improve in training.
WHAT CAUSES A PLATEAU?
Recognizing which practices should be avoided can lower risk of injury and produce the desired results. STOCK PHOTO Health & Fitness
The human body is incredibly resilient and can adapt to the physical demands of a workout. That means a workout initially can produce noticeable results. But over time, the body will adapt and something that was challenging will become easier. As a result, a familiar and once effective workout will no longer
produce the desired results. Some call this General Adaption Syndrome. Even though hitting a plateau may seem frustrating, it is a good sign that an individual is making progress in a fitness program.
HOW TO OVERCOME A PLATEAU? The American Heart Association says one way to overcome a plateau is to follow the FITT principle of exercise. This stands for Frequency, Intensity, Time, and Type. Once a plateau has been reached, a person will have to change one or more components of FITT to once again get desired results. That may mean increasing frequency and/or intensity, spending more time in an exercise session, or changing the type of workout. If the plateau involves a lack of weight loss, then tracking food for a week or two can show just how many calories are going in versus how many are expended. Often, hitting a plateau can be traced to dietary changes.
BANISH BOREDOM Another factor in hitting fitness plateaus that people may not realize is mental motivation. An individual who is becoming bored in a workout may not put forth the same level of effort, and that can manifest itself in a lack of results. Modifying the workout or attending a new program can be a small trigger to reach a new fitness level. (METRO CREATIVE)
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How to be a better
health care consumer
Health care can be a difficult world to navigate. Health insurance plans often change just as individuals grow accustomed to them, prompting many people to wonder if there’s anything they can do to gain a stronger grasp of the health care industry. The American Institute of Preventive Medicine reports that Americans spend more time researching which cars and appliances to buy than they do health plans. Much of that is undoubtedly due to the belief that employers do much of the legwork in picking health care plans, leaving individuals with less responsibility and facing a relatively simple decision of picking the best employer-sponsored plan offered to them. But there’s more than that to being a wise health care consumer, and individuals can embrace these strategies so they have a better understanding of their
NUTRIENTS
plans and coverage. Attend information sessions Health insurance providers and employers typically schedule enrollment meetings whenever a plan is up for renewal and/or being changed. Such meetings can easily get lost in the hectic fray of modern business environments, but professionals should find the time to attend them. Enrollment meetings explain benefits in detail and provide a great opportunity to speak directly with an insurance provider without having to go through the often time-consuming customer service hotline. Do your homework Prior to an enrollment meeting, ask for information about the plans an employer is offering, then go through those plans and jot down any questions you may have and ask them during the meeting.
Understanding benefits is an essential trait of a wise health care consumer, so don’t hesitate to ask questions about what is and isn’t covered under each plan you’re considering. Avoid overemphasizing cost Cost is a big consideration for health care consumers. According to the Kaiser Family Foundation, the average annual cost of health insurance in the United States is just under $7,500 for an individual and more than $21,000 for a family. Though it may be tempting to choose the least expensive plan you’re offered, avoid overemphasizing cost, especially at the expense of coverage. Adequate coverage that will help individuals and their families avoid financial difficulties in the case of emergencies or significant medical events should be a bigger priority than the cost of the plan.
Practice preventive care Learn about the benefits associated with preventive care. Many health insurance plans offer rebates to consumers who have memberships at fitness facilities and use those memberships a certain number of times in a set period of time. These benefits aren’t just ways to save money. They’re also powerful motivators to engage in preventive health care, which is one of the best ways for health care consumers to save money over the long haul.
(METRO CREATIVE)
The steps to becoming a better healthcare consumer are simple and can ensure individuals get the most out of their medical benefits. Attending benefit information meetings at work can help you figure out the best option for you and your family. STOCK PHOTO Health & Fitness
• CONTINUED FROM PAGE 8
outcomes like reduced inflammation and lower cholesterol. Magnesium The Mayo Clinic reports that magnesium supports muscle and nerve function and energy production. Individuals with chronically low levels of magnesium could be at increased risk for high blood pressure, heart disease, type 2 diabetes, and osteoporosis. The NIH notes that magnesium is widely distributed in plants. That means it can
be found in a wide variety of fruits and vegetables, including spinach, edamame, black beans, bananas, and broccoli. Magnesium levels vary significantly in these foods, so anyone concerned about magnesium deficiency can speak with their physicians about the best and healthiest ways to include more in their diets. Vitamin A According to the Harvard T.H. Chan School of Public Health, vitamin A
stimulates the production and activity of white blood cells, helps maintain healthy cells that line the body’s interior surfaces and regulates cell growth and division necessary for reproduction. Green, leafy vegetables are good sources of vitamin A, as are orange and yellow vegetables like carrots and squash. Vitamin A also can be found in cantaloupe, apricots and mangos. Potassium The Dietary Guidelines for Americans
established by the United States Department of Agriculture list beat greens, lima beans, swiss chard, baked potatoes (with skin), and yams as great sources of potassium. Kiwi, melon, cantaloupe, and bananas are additional sources of potassium. The T.H. Chan School of Public Health reports that the main role of potassium in the body is to help maintain normal levels of fluid inside the cells. Potassium also supports a normal blood pressure. (METRO CREATIVE)
All things considered, not all is equal SUMMER 2022
HEALTH & FITNESS
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ADDRESSING AND IMPROVING HEALTH DISPARITIES BEGINS WITH YOU COVID-19 has hit some communities very hard. That has put new attention on a long-term problem in the United States – health disparities. Health disparities are differences in health that harm disadvantaged communities. Understanding what causes these differences is key to addressing them. DNA alone does not explain the big differences in people’s health. Researchers are looking closely at other variables that affect health. These factors include social determinants of health, such as income and environment; access to health care, healthy foods and educational opportunities; and discrimination. When researchers look for answers on how social factors affect health, the data is often missing, incomplete or does not include enough people or diversity. In other cases, information about social factors may be available, but it is kept separate from health data. That can keep researchers from seeing the big picture. The NIH’s All of Us Research Program is working to sign up one million participants. The goal is to build one of the largest, most diverse research databases to create a detailed picture of health to help speed biomedical research breakthroughs. The program brings together information about people’s biology, environment and life circumstances. This unique blend of data, contributed by All of Us participants, can help researchers learn more about why people develop certain conditions, the effect of different treatments, and how social factors affect health. Martin Mendoza, PhD, the program’s director of health equity, explains that many factors can affect our health, but without data that is both inclusive and diverse, it can be nearly impossible to see patterns and common threads. “When researchers can access the data they need, it’s like finding a treasure trove of keys,” Mendoza said. “The data can help lead researchers to unlock new ways to improve people’s health.” The NIH program is working to tackle one of the biggest obstacles in eliminating health disparities: many minoritized and underserved communities have been left out of research in the past, leaving a gap in understanding of what makes people – and their health needs – unique. “As a breast cancer survivor and black woman, it’s not ok that people like me are more likely to die from our disease than others. We’ve been invisible to researchers for too long,” said Joyce Brown, an All of Us Participant Ambassador. “This program has given me the chance to potentially improve the health of future generations, but that can only happen if we all come to the table.” Participants like Brown are having an impact. So far, more than 435,000 adults have joined the program, more than 300,000 of whom have completed all the initial steps of the program, including answering surveys, allowing access to electronic health records, and sharing biosamples. About 80% come from communities that have been historically underrepresented in biomedical research,
Understanding health disparities, differences in health that harm disadvantaged communities and what causes these differences, is key to addressing them. DNA alone does not explain the big differences in people’s health. STOCK PHOTOS Health & Fitness
which includes racial and ethnic groups who comprise about 50% of program participants. “COVID-19 brings renewed urgency, but the need to solve the underlying causes of health disparities that exist in
cancer, heart disease, stroke, diabetes and most other disease areas isn’t new,” Mendoza said. “The people who choose to join us in this historic effort and participate in the All of Us Research Program are essential partners in opening
the door to a better future, in their own health, and the health of their families, friends and community.” People interested in learning more about enrolling can visit JoinAllOfUs.org.
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HEALTH & FITNESS
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