Taking Control of Your Health Why annual checkups are important
The Easy Road to a Healthier You 3 simple ways to get healthier every day
A Blank Slate Media Special Section • January 31, 2020
32 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, January 31, 2020
Why annual checkups are so important
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utritious diets and routine exercise are two hallmarks of a healthy lifestyle. Combining the two can lower people’s risk for various diseases and contribute to a high quality of life. But food and physical activity are not the only things people should do to improve their chances of living long, healthy lives. Preventive care is important. One of the most effective principles of preventive care is to schedule an annual checkup with a physician. According to the Centers for Disease Control and Prevention, routine health exams and tests can find problems before they start. During annual check-ups, doctors may notice some red flags, such as high cholesterol, that men and women won’t detect on their own. These warning signs could be increasing people’s risk for disease and/or discomfort. Many of these red flags are undetectable without proper screenings, which is why annual checkups are integral to maintaining one’s health. Annual checkups also serve as a great time for adults to be screened for certain cancers. The American Cancer Society notes that cancer screenings are used to find cancer before a person develops symptoms. That’s a vital benefit of annual checkups, as cancers caught in their early stages are more easily treated. In addition, catching cancer before it has metastasized greatly improves patients’ prognosis.
Another reason to schedule annual checkups is that they make perfect opportunities for patients to discuss their family histories with their physicians. This is especially important for adults over 40, as age and family history are significant risk factors for a host of conditions and diseases. Men and women concerned about conditions and diseases that their family members have had can discuss those concerns with their physicians during their annual checkups. Physicians can then recommend ways for patients to balance their risk, calming patients’
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concerns and giving them a road map to reduce their risk for conditions and diseases that seem to run in their families. Annual checkups are as vital a component of a healthy lifestyle as nutritious diets and routine exercise. By scheduling annual checkups with their physicians, adults can closely monitor their overall health and potentially uncover issues before they escalate into major health risks.
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Blank Slate Media Newspapers, Friday, January 31, 2020 • HEALTH, WELLNESS & BEAUTY
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34 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, January 31, 2020
3 simple ways to eat healthier every day D
iets can be difficult to navigate. Since no two people are the same, a healthy diet that satisfies one person won’t necessarily satisfy another. Vegetarians might be perfectly happy without chicken or steak, while some people might shudder at the notion of never indulging in the occasional filet mignon. While the most effective diets tend to be those that emphasize nutrition while still allowing individuals to indulge in some of their favorite dishes in moderation, the following are three ways that everyone, regardless of their personal preference, can eat healthy every day.
1. Eat lots of whole-grain carbohydrates. Fad diets tend to paint carbs as the enemy, but various studies have shown just how integral carbohydrates, particularly whole-grain varieties, are to a healthy diet. One such study published in 2018 in the medical journal The Lancet Public Health found that diets that got between 50 and 55 percent of their calories from plant-based carbohydrates like whole grains were associated with a lower risk of mortality than low-carb diets that favored animalderived protein sources. When buying carbs at the grocery store, shoppers can opt for whole-grain varieties, including whole-grain pastas, brown rice and cereals. That won’t require
sacrificing flavor and makes for a simple way to eat healthier every day.
2. Make a concerted effort to eat more fruits and vegetables. The United Kingdom-based National Health Service, which is the largest single-payer healthcare system in the world, recommends eating at least five portions of fruits and vegetables every day. That may sound like a lot, but it’s pretty easy to incorporate all those healthy fruits and veggies into a diet. For example, add a serving of antioxidant-rich blueberries to your cereal bowl each morning. At dinner time, allow vegetables to take up the most real estate on your plate. The Centers for
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Disease Control and Prevention note that diets rich in fruits and veggies can help people control their weight and may even reduce their risk for certain diseases, including cancer.
3. Kick added sugars to the curb. Avoiding added sugars is another way anyone, regardless of their food preferences, can eat healthier every day. Healthy foods such as fruit contain natural sugars, and these don’t pose a threat to overall health. However, added sugars, which the Harvard Medical School notes are found in many foods and can include honey, molasses and corn syrup, can increase a person’s risk for various conditions and diseases,
including obesity, heart disease and diabetes. Fruit contains fiber that slows the absorption of natural sugars, but the body digests added sugars much more quickly, leading to an uptick in blood sugar levels that can ultimately contribute to diabetes. Added sugars can be found in a host of foods and beverages, including some that aren’t generally considered unhealthy, like bread, certain breakfast cereals and pasta sauces. When shopping, consumers should read nutrition labels and avoid products with excessive amounts of sugar. Eating healthy does not require people to abandon their favorite foods. A few simple adjustments can be all it takes to improve the nutritional value of your diet.
Blank Slate Media Newspapers, Friday, January 31, 2020 • HEALTH, WELLNESS & BEAUTY
What is mindful snacking?
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any people give little thought to the snacks that take up space on their pantry shelves. But are the foods people eat between meals worthy of more careful attention? Those who subscribe to mindful snacking would suggest they are. According to the International Food Information Council Foundation, mindful eating focuses on slowing down and tuning into the sensations of eating. One of the goals of mindful eating is to prevent unhealthy behaviors associated with food and eating. One such behavior is binge eating, which can have long-term negative consequences. The National Eating Disorders Association notes that as many as two-thirds of people diagnosed with binge eating disorder, or BED, are clinically obese. Mindful eating can benefit anyone, including people who are maintaining healthy weights and not considered to be at risk of developing eating disorders. One of the questions people may have about mindful eating, and mindful snacking in particular, is how they can slow down and tune into the sensations of eating when they snack. Working professionals tend to snack at the office, where it’s not always so easy to slow down and tune in to the foods we eat. In addition, availability may dictate what people eat while away from home, which can lead to people eating unhealthy foods because that’s all that is available. While there’s no denying mindful snacking can be difficult, the IFICF
offers these tips to help people slow down and tune in during snack time. Assess your hunger. Learning to assess their hunger can help people distinguish hunger from boredom. The IFICF recommends using a hunger scale of one to 10, with one being very hungry and 10 representing feelings of being stuffed. If you determine your hunger is a four or below, then consider a snack. Anything higher than a four and you might just be bored. When snacking, periodically pause to reassess your hunger and determine if you’re satisfied. This reassessment can help you avoid overeating. Reduce distractions. Distractions can make it hard for people to recognize how much they have eaten. Avoid snacking while watching television or using your smartphone so you don’t accidentally overeat. Take small bites. Large bites also can make it easier to overeat. Small bites, such as one whole grain chip at a time instead of a handful with each bite, can reduce the likelihood of overeating. Let your senses savor your snacks. Using all of your senses when snacking can force you to slow down and notice flavors and aromas you might otherwise never recognize. A more mindful approach to snacking can help people better appreciate their food and may help them avoid overeating. Learn more about mindful eating at www.foodinsight.org.
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36 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, January 31, 2020 ADVERTORIAL
Registration for 2nd NSPC Health Science Competition Opens Registration for the second Neurological Surgery P.C. Health Science Competition (NSPC HSC), a program of the Center for Science Teaching & Learning (CSTL), is now open at www.cstl.org/nspc. Last year the competition drew teams from 38 Long Island high schools and 50 prize winners shared $80,000 in score-based awards. Created to foster interest in Science, Technology, Engineering, and Math (STEM) programs, applications for the 2020 competition must be received by no later than 12:00 p.m. (EST) on April 30, 2020. A $25 non-refundable registration fee per team applies to all entries. The NSPC HSC is available exclusively to Nassau and Suffolk County high school student teams, the competition’s finals will be held on Wednesday, May 27, 2020. Health and science careers are in high demand. The Bureau of Labor Statistics has reported that healthcare related occupations are expected to generate 2.3 million new jobs through 2024, representing faster employment growth than any other industry. “As leaders in the medical
Last year, Michael H. Brisman, M.D., CEO, Neurological Surgery, P.C. (NSPC), at right, received an award from Kevin Sanders, Center for Science, Teaching & Learning (CSTL), acknowledging NSPC’s sponsorship of the nation’s first competition for high school students to focus on STEM/health science. The 2019 competition finals were held at LIU/Post in Greenvale.
profession,” notes Michael H. Brisman, M.D., an attending neurosurgeon and chief executive officer of Neurological Surgery, P.C. (NSPC), “we must focus on inspiring and motivating young people to take interest in STEM education and pursue careers in health and science. This is especially important with the high demand for healthcare and medical science positions, locally and nationally.”
tion were: Feyi Rufai of Roslyn High School in the “Behavioral Sciences” category, Alessi Demir of Manhasset High School in the “Biology – Medicine/ Health” category, Michael Lawes of Elmont Memorial High School in the “Biology Microbiology/Genetics” category, Jason Sitt of Lynbrook Senior High School in the “Health Related Biochemistry & Biophysics” category, and Christopher Lu of John L. Miller Great Neck North High School in the “Bioengineering and Computational Biology” category. Each winner received a $5,500 prize. The exact breakdown of prizes can be found at www.cstl.org/nspc/hscprizes/.
Student teams will be judged in one of five categories: Behavioral Sciences; Biology – Medicine/Health; Biology – Microbiology/Genetics; Health Related Biochemistry/Biophysics, and Bioengineering and Computational Biology. The five first place winners in last year’s competi- “The young people who
were part of the first competition,” observes Dr. Brisman, “were brilliant and inspiring. Their understanding of medicine and health-related subjects was impressive. These students are exactly what we need to address the high demand to STEM, health science, and healthcare related jobs here on Long Island and across the nation. The first NSPC Health Science Competition exceeded our goals in terms of the number of schools and students who competed. I believe the 2020 competition will further motivate both those who participate and others, who observed these innovative young people, to pursue their interest and careers in healthcare and related sciences.” For more information about the NSPC Health Science Competition (NSPC HSC), competition rules, and deadlines, please visit www.cstl.org/nspc or call (516) 764-0045
Blank Slate Media Newspapers, Friday, January 31, 2020 • HEALTH, WELLNESS & BEAUTY
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38 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, January 31, 2020
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Sick? Telehealth services enable patients to connect with providers to get the care they need without leaving home.
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etting sick once meant traveling to a physician’s office only to sit in a waiting room with fellow under-the-weather individuals. Few if any people like leaving home when they’re feeling ill, and thanks to technology, many no longer need to do so. Telehealth services, which the Massachusetts Medical Society defines as the delivery and facilitation of health and healthrelated services including medical care, provider and patient education, health information services, and selfcare via telecommunications and digital communication technologies, are revolutionizing the healthcare industry. In many instances, patients need not leave the comfort of their beds or sofas to be diagnosed and treated. The Office of the National Coordinator for Health Information Technology says telehealth, which is a broader scope of remote healthcare services than telemedicine, can utilize everything from videoconferencing, the internet, store-and-forward imaging, streaming media, and terrestrial and wireless phone communications. Many providers and insurance companies now offer some method of telehealth services. Consider some of these statistics. • The American Telemedicine Association says more than one half of all hospitals in the United States have a telehealth program.
• Forty-eight states require payers to cover telehealth, says the Center for Connected Health Policy. • BBC Research indicates that telehealth makes up roughly one quarter of the healthcare-related technology market.
• The American Medical Association says nearly 75 percent of all doctor, urgent care and emergency room visits could be handled safely and effectively over the phone or via video. • Beckers Hospital Review says 82 percent of millennial patients surveyed would rather have a telemedicine visit than an in person consultation. • Around seven million people use telehealth services across the globe, according to eVisit. Telehealth can connect rural providers and their patients to services at other sites and promote patient-centered health care. With a shortage of some medical specialities in rural areas, telehealth can play an important role in ensuring all patients get access to care they need. But the benefits do not only extend to rural patients. Individuals who are elderly and/or those who have mobility issues and cannot travel easily can benefit from telehealth services. Furthermore, any patient with a rare condition may no longer have to travel long distances to consult with specialists in that field. Telehealth applications and programs on smartphones, tablets or laptops can make it easy for people to monitor their health. These apps can enable patients to do things like track health measurements, share information with clinicians, manage chronic illnesses, and set medication or appointment reminders. Patients also can communicate with providers to get health information through patient portals or to refill prescriptions effortlessly. Telehealth is changing the face of medicine and utilizing technology in unique ways.
Blank Slate Media Newspapers, Friday, January 31, 2020 • HEALTH, WELLNESS & BEAUTY
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What to expect as you transition to a healthy diet F
or many people, the road to a healthy lifestyle begins in the kitchen. People make changes to their diets of their own volition or at the recommendation of their doctors, and those changes can have a profound effect that might surprise even the most devoted of healthy eaters. According to the Center for Advancement in Cancer Education, 90 percent of all cancer cases can be prevented through environmental and lifestyle choices like deciding to eat a healthy diet. In addition, the Office of Disease Prevention and Health Promotion, a division of the U.S. Department of Health and Human Services, notes that a history of poor eating is one of the biggest contributors to the various nutrition- and physical activity-related health challenges that now face the U.S. population. By simply altering their diets to make them more nutritious, millions of people across the globe can significantly reduce their risk
for various chronic diseases, including cardiovascular disease and type 2 diabetes. People who are committed to eating healthier should know that changing diets can produce some adverse, but typically temporary, side effects. The CACE notes that such side effects are predictable, as they are essentially just manifestations of the body’s adjustments as it responds to eating better. People adopting healthier diets should discuss the appearance of the following side effects with their physicians while recognizing that they are not necessarily a cause for concern.
Colds or fevers Colds or fevers can be another way the body indicates it’s working hard to cleanse itself. Fevers should always be monitored closely, even while in the midst of changing one’s diet for the better. But the CACE notes that colds or fevers, while unpleasant, can serve as a natural form of housecleaning as the body adjusts to a healthy diet. Persistent colds and fevers should be brought to the attention of a physician.
Additional symptoms Skin rashes The CACE notes that people who have histories of recurring skin rashes or eruptions may experience such rashes as they adjust to healthy diets. That’s because the skin is becoming more active and alive due to the healthy diet and expelling toxins that could potentially prove hazardous down the road. Doctors unfamiliar with patients’ histories may mistake these rashes for food allergies, so it’s important that patients be open and honest about their medical histories and remind their doctors that they are in the process of changing their diets for the better.
Some people may experience withdrawal symptoms like headaches and irritability as they transition from unhealthy diets to healthy ones. Such symptoms may be more likely to occur among people who suddenly adopt extreme diets. A gradual transition may help mitigate these symptoms, as can choosing a less extreme, balanced diet as opposed to one that demands certain foods be avoided entirely right off the bat. Choosing to eat a healthier diet is a smart move that can pay long-term dividends. But the transition may require people to confront potentially uncomfortable side effects as their bodies adjust.
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40 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, January 31, 2020
The role screening should play before starting an exercise regimen
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xercise plays a significant role in disease prevention. According to the Centers for Disease Control and Prevention’s National Center for Chronic Disease Prevention and Health Promotion, physical activity helps to reduce individuals’ risk of chronic conditions, including type 2 diabetes, heart disease, various types of cancer, and dementia. As vital as exercise is to a healthy lifestyle, many people simply are not getting enough of it. A 2018 report from the National Center for Health Statistics found that only about 23 percent of American adults between the ages of 18 and 64 are meeting the benchmarks for physical activity guidelines set forth by the U.S. Department of
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Health and Human Services. And that problem is not unique to the United States. A recent study from Statistics Canada found that only about 17 percent of adults in Canada were meeting the minimum guidelines for weekly physical activity established by the Canadian Society for Exercise Physiology. Such figures illustrate the emphasis that many adults must place on getting more physical activity. But returning to physical activity after a long layoff or becoming physically active for the first time are not as simple as lacing up a pair of running shoes and hitting the road. In fact, the American College of Sports Medicine notes the importance of preparticipation health screening for adults about to engage in physical activity after a period of inactivity. What is a preparticipation health screening? A preparticipation health screening is an examination conducted by a physician that looks for particular issues that may interfere with one’s ability to exercise. Doctors will likely ask patients about their medical histories and their family histories as well, as each of these factors can be used to determine whether a person is ready for physical activity or any restrictions need to be put in place to protect them.
What happens after a preparticipation health screening? Once a physician conducts a health screening, he or she will conclude if an individual can exercise and how much he or she can exercise. Adults who are cleared to exercise but have never been physically active or have gone years without exercising will likely be advised to take it slowly at first. Doctors may provide specific exercise recommendations or refer patients to a sports medicine professional who can help them devise an appropriate workout regimen. Doctors also may recommend followup appointments to track patients’ progress. Such appointments can be invaluable, as they can help people whose overall health has improved after limited exercise ramp up the intensity of their workouts, which can help them continue on the course to a healthier life. However, it’s important that people consult their physicians before increasing the intensity of their workouts. A second screening might even be worthwhile, helping people and their physicians alter workout regimens that reflect their improved overall health. Many people aspire to exercise more. In many instances, a preparticipation screening is a vital component for people looking to become more physically active after a long layoff.
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Blank Slate Media Newspapers, Friday, January 31, 2020 • HEALTH, WELLNESS & BEAUTY
How handwashing helps fight infection
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here are many ways to avoid infection, but few might be as simultaneously simple and effective as handwashing. According to the Centers for Disease Control and Prevention, keeping hands clean is one of the most important steps a person can take to avoid getting sick and spreading germs to others. While skeptics might question just how big an impact handwashing can have, the science behind washing hands paints a pretty strong picture of just how beneficial this particular component of personal hygiene can be.
How germs get you sick The CDC notes that feces from people and animals are considerable sources of germs, including salmonella and E. coli. These germs can get onto people’s hands after they use the toilet or change a diaper. People who handle raw meats also be exposed to such germs, as these foods can contain invisible amounts of animal feces on them. The amount of germs contained in small amounts of feces may come as a shock. Research published in the journal Applied and Environmental Microbiology found that a single gram of human feces weighing about as much as a paper clip can contain one trillion germs.
What does handwashing do? With so many germs floating around, it may seem as though something as simple as handwashing couldn’t be nearly as effective as it’s said to be. But the CDC notes that handwashing removes germs from hands, thereby removing an easy way for germs to enter the body and be passed on to others. For instance, many people habitually touch their eyes, nose and mouth without thinking twice, and doing so provides an easy way for germs to enter the body via the hands. By washing their hands, people can cut off this easy entryway for germs. Handwashing also presents germs from entering the body while eating. Germs from unwashed hands can get into people’s food and drinks, and can even multiply in some foods and beverages, potentially contributing to illness. Washing hands also prevents the spread of germs by preventing them from being transferred from hands to handrails, table tops or toys, where they can then spread to other people’s hands. Handwashing is a simple yet effective way to stop the spread of germs. And it just might be the simplest way to avoid illnesses.
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42 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, January 31, 2020
How to approach nutrition when feeding children away from home C
hildren can be picky eaters. Parents know that getting kids to eat anything, much less healthy foods, can sometimes make the dinner table feel more like a battlefield than a place to break bread. That’s especially so when the dinner table is in a restaurant, where savvy youngsters might know less nutritious dishes like macaroni and cheese or fried chicken fingers are on the menu. But the benefits of a healthy, balanced diet are so numerous for youngsters that it’s worth doing whatever it takes to get kids to embrace nutrientrich foods, both at home and when dining out. The American Academy of Family Physicians notes that a healthy diet can stabilize children’s energy levels, help them maintain healthy weights and potentially prevent mental health
conditions, including anxiety and attention deficit hyperactivity disorder, or ADHD. But recognizing the importance of a healthy diet and getting kids to embrace one are two different things, especially when kids are dining out and being tempted by unhealthy alternatives. In recognition of that, the American Academy of Pediatrics recommends the following strategies to parents who want their kids to eat healthy when they’re away from home. Make meals all-inclusive. When preparing school lunches or taking youngsters out for a night on the town, make sure to offer a mix of foods from the five food groups. The AAP recommends parents offer vegetables, fruit, grains, low-fat dairy, and/or quality protein sources, which can include meat, fish, nuts, seeds, and eggs. Offering
each of these foods at every meal may not be feasible, but kids should eat foods selected from the major food groups at every meal. Avoid highly processed foods. The National Institutes of Health notes that studies have suggested there’s a link between highly processed foods and health problems. Such foods, which typically contain ingredients such as hydrogenated oils, high-fructose corn syrup and flavoring agents, are typically high in calories, salt, sugar, and fat. While highly processed foods tend to be easier to make and readily available at restaurants, serving them to youngsters can start kids down the road to poor dietary habits, potentially increasing their risk for obesity and diseases like heart disease and diabetes. When packing snacks for school lunches or taking kids
out to restaurants, be sure to include or bring along healthy whole foods, such as fruits and vegetables. This can ensure kids get some healthy fare during mealtime. Enhance foods if necessary. While high amounts of sugar, salt and fat can jeopardize the health of adults and youngsters alike, the AAP notes that small amounts of these substances can be used to enhance kids’ enjoyment of healthy foods and increase the likelihood that they will eat them. Parents may not have much control over what their children eat while away from home. But a handful of strategies can increase the likelihood that kids enjoy healthy fare when eating at school or at restaurants.