FOOD’S IMPORTANT ROLE IN OVERALL HEALTH
Nutrition is a popular topic of conversation, particularly among those embarking on a weight loss or maintenance plan. Individuals carefully study food macros and pore over various diets to get the most out of the foods they eat. When the end goal is simply looking good, it may be easy to forget about the other benefits of nutritious diets, including their link to overall health.
A close relationship exists between nutritional status and health. Experts at Tufts Health Plan recognize that good nutrition can help reduce the risk of developing many diseases, including heart disease, stroke, diabetes, and some cancers. The notion of “you are what you eat” still rings true.
The World Health Organization indicates better nutrition means stronger immune systems, fewer illnesses and better overall health. However, according to the National Resource Center on Nutrition, Physical Activity, and Aging, one in four older Americans suffers from poor nutrition. And this situation is not exclusive to the elderly. A report examining the global burden of chronic disease published in The Lancet found poor diet contributed to 11 million deaths worldwide – roughly 22 percent of deaths among adults – and poor quality of life. Low intake of fruits and whole grains and high intake of sodium are the leading risk factors for illness in many countries. Common nutrition problems can arise when one favors convenience and routine over balanced meals that truly fuel the body.
Improving nutrition
Guidelines regarding how many servings of each food group a person should have each day may vary slightly by country, but they share many similarities. The U.S. Department of Agriculture once followed a “food pyramid” guide, but has since switched to the MyPlate resource, which emphasizes how much of each food group should cover a standard 9-inch dinner plate. Food groups include fruits, vegetables, grains, proteins, and dairy. The USDA dietary guidelines were updated for its for 2020-2025 guide.
Recommendations vary based on age and activity levels, but a person eating 2,000 calories a day should eat 2 cups of whole fruits; 21⁄2 cups of colorful vegetables; 6 ounces of grains, with half of them being whole grains; 51⁄2 ounces of protein, with a focus on lean proteins; and 3 cups of low-fat dairy. People should limit their intake of sodium, added sugars and saturated fats. As a person ages he or she generally needs fewer calories because of less activity. Children may need more calories because they are still growing and tend to be very active.
Those who are interested in preventing illness and significantly reducing premature mortality from leading diseases should carefully evaluate the foods they eat, choosing well-balanced, low-fat, nutritionally dense options that keep saturated fat and sodium intake to a minimum.
ALLEVIATE EVERYDAY ACHES AND PAINS
Pain occurs for a variety of reasons. Pain may be a byproduct of overuse of a particular part of the body, or it could signal an underlying illness or condition. Sometimes injury is at the heart of aches and pains.
Daily aches and pains may be seen as a normal byproduct of aging, but that does not mean aging individuals should simply accept pain. In fact, daily discomfort can be remedied with some relatively easy techniques.
• Get moving. Lower back pain is common among adults, and most often appears when individuals are in their mid-30s and 40s. Strength training and cardio exercises can remedy this pain because these activities increase blood flow and help build core muscles, which support the spine. Support can alleviate pressure on the discs in the back. Exercising also will build strength in other areas of the body and support joints.
• Practice good posture. Sitting and standing with optimal posture can help the body feel better. The body is designed to stand in a “neutral” position that stacks the pelvis, head and torso, according to DMC Healthcare. When posture is out of whack, this puts undue stress on muscles, leading to pain. Dropping your head or shoulders also can create unnecessary tension that leads to headaches. Good posture can alleviate this.
• Exercise more often. Certain pains arise when exercising for the first time or performing a new activity. Allan H. Goldfarb, Ph.D., a professor and exercise physiologist at the University of North Carolina, Greensboro, says when you do the same activity again and again, your muscles will start to get used to it and soreness will be reduced. Don’t give up on exercise too soon, but include off days in your routine to give your body time to become more acclimated to increased physical activity.
• Get tested. Speak with your doctor if you have chronic pain in one or more areas. Such pain may be a sign of osteoarthritis, an inflammatory condition that is associated with aging. Rheumatoid arthritis and other autoimmune conditions can cause aches and pains as well, leaving the joints and tendons inflamed and a body with low energy. A doctor can rule out these conditions or help you get the therapy and medications you need.
• Increase stretching and movement exercises. Incorporate stretching and movement exercises like yoga or tai chi into your daily regimen. These activities slowly stretch areas of the body and can improve range of motion and flexibility over time.
These are just a few ways to address common aches and pains. Medical interventions, physical therapy, occupational therapy and ergonomics assessments, and massage therapy also may help to alleviate aches and pains.
EMBRACING A PHYSICALLY ACTIVE LIFESTYLE
Routine exercise is one of the keys to a healthy life. When paired with a healthy diet, regular exercise can promote long-term health and reduce a person’s risk for a host of conditions and diseases, including diabetes, heart disease and stroke. While many adults are aware of the importance of routine exercise, finding time to break a sweat can be difficult. In fact, a 2013 study from researchers at the Centers for Disease Control and Prevention estimated that nearly 80 percent of adults in the United States do not get the recommended amounts of exercise each week. (Note: The World Health Organization recommends that adults between the ages of 18 and 64 get at least 150 minutes of moderate-intensity aerobic activity each week, or at least 75 minutes of vigorous-intensity aerobic activity each week.)
Hectic schedules dominated by obligations to work and family can make it difficult to find time to exercise. But working out in the early morning, before the kids wake up and coworkers’ emails begin flooding your inbox, can help men and women meet the WHO’s recommended exercise guidelines and might even provide a noticeable energy boost throughout the rest of the day. Men and women can expect to run into some obstacles when first establishing a morning workout routine, but a few simple strategies can help make that transition go more smoothly.
Prepare the night before
Waking up with a to-do list in the morning takes away from the time you have to exercise. Rather than fumbling for your gym clothes and sneakers in the darkness of your pre-dawn bedroom, lay out your workout gear before going to bed each night. Lay out your work clothes as well so you spend more time exercising in the morning and less time choosing an outfit.
Set your alarm earlier than you intend to wake up
Few people wake up the moment their alarm clocks first go off. Snooze buttons may help you ease into your wakeup routine, but those post-snooze button minutes are minutes you could be spending getting your recommended daily exercise. If you’re a snooze button devotee and you want to be up by 6:00 a.m., then set your alarm for 5:50 a.m.
Get a good night’s sleep
In 2015, the National Sleep Foundation convened experts from sleep, anatomy and physiology, as well as pediatrics, neurology, gerontology and gynecology to reach a consensus on sleep guidelines for people of all ages. The panel recommends adults between the ages of 26 and 64 get between seven and nine hours of sleep per night, noting that anything less than six hours or more than 10 hours is not recommended. A good night’s sleep will help you feel more energetic when that alarm goes off, even if it is going off before the sun rises. Exercise and sleep go hand in hand, as studies have shown that routine exercise actually improves quality of sleep because exercise is a beneficial stressor to the body, which responds to the stress of exercise by increasing the amount of time the body spends in deep sleep.
Many adults struggle to find time for daily exercise, but early morning might be the best time for busy men and women to break a sweat.
TYPES OF SKIN CANCER
Source: aad.org
Skin cancer is an abnormal growth of skin cells, which is usually caused by the sun’s harmful rays. Caught early, skin cancer is highly treatable.
The type of skin cancer a person gets is determined by where the cancer begins. If the cancer begins in skin cells called basal cells, the person has basal cell skin cancer. When cells that give our skin its color become cancerous, melanoma develops.
Basal cell carcinoma (BCC) is the most common type of skin cancer. It looks like a flesh-colored, pearl-like bump, or pinkish patch of skin.
BCC frequently develops in people who have fair skin. People who have skin of color also get this skin cancer. BCCs usually develop after years of frequent sun exposure or indoor tanning.
BCCs are common on the head, neck, and arms; however, they can form anywhere on the body, including the chest, abdomen, and legs.
Early diagnosis and treatment for BCC are important. BCC can grow deep. Allowed to grow, it can penetrate the nerves and bones, causing damage and disfigurement.
The second most common type of skin cancer is squamous cell carcinoma (SCC). Often looks like a red firm bump, scaly patch, or a sore that heals and then re-opens.
People who have light skin are most likely to develop SCC. This skin cancer also develops in people who have darker skin.
SCC tends to form on skin that gets frequent sun exposure, such as the rim of the ear, face, neck, arms, chest, and back.
SCC can grow deep into the skin, causing damage and disfigurement.
Early diagnosis and treatment can prevent SCC from growing deep and spreading to other areas of the body.
Some people develop dry, scaly patches or spots on their skin called actinic keratoses (AKs). Also caused by too much sun, an AK isn’t skin cancer. An AK is a precancerous skin growth that can turn into a common type of skin cancer, squamous cell carcinoma.
People who get AKs usually have fair skin.
AKs usually form on the skin that gets lots of sun exposure, such as the head, neck, hands, and forearms.
Because an AK can turn into a type of skin cancer, treatment is important.
Melanoma is the deadliest form of skin cancer. It frequently develops in a mole or suddenly appears as a new dark spot on the skin that looks different from the rest.
Melanoma is often called “the most serious skin cancer” because it has a tendency to spread.
Early diagnosis and treatment are crucial.
Knowing the ABCDE warning signs of melanoma can help you find an early melanoma. Those signs are:
• Asymmetry. The shape of one-half of the mole or spot does not match the other.
• Border. The edges are ragged, notched, uneven, or blurred.
• Color. Shades of black, brown, and tan may be present.
• Diameter. The mole or spot is larger than a pea.
• Evolving. The mole or spot has changed recently.
RISK FACTORS FOR MELANOMA
Skin protection takes center stage each spring and summer. Though it’s important to protect skin whenever spending time outdoors, including in winter, many people get the bulk of their outdoors time in when the weather is at its warmest, making sunscreen a must-have accessory in spring and summer.
Melanoma is a form of skin cancer that can spread rapidly to other organs if it is not treated at an early stage. The Skin Cancer Foundation notes that between 70 and 80 percent of melanomas arise on normal-looking skin. When skin is exposed to ultraviolet radiation, that exposure can contribute to skin damage. Ultimately, melanoma can occur when damage from sunburn or tanning due to UV radiation triggers mutations that lead to uncontrolled cellular growth.
Because melanoma is inextricably linked to exposure to UV radiation, it’s understandable if people assume that it’s always preventable. However, the American Cancer Society notes that there is no way for people to completely prevent melanoma. That’s because some of the risk factors are beyond individuals’ control. However, other risk factors are within people’s control, and recognizing those factors can help people lower their risk for melanoma.
Uncontrollable risk factors
Genetics and skin type are two significant risk factors for melanoma that are beyond individuals’ control. The SCF notes that one in every 10 melanoma patients has a family member who had the disease. In addition, melanoma is found more frequently in people with fair skin than in people with darker skin. Melanoma also is found more in people with light eyes, light-colored hair and red hair.
People with these physical characteristics and family histories must be especially vigilant when spending time outdoors. Applying sunscreen with a minimum sun protection factor (SPF) of 30 and wearing protective clothing and hats that protect the skin from UV radiation are two ways that people with fair skin and family histories can protect themselves from melanoma.
Controllable risk factors
Unprotected or excessive UV exposure is a significant risk factor for melanoma. Anyone, regardless of their family history or skin type, should prioritize protecting their skin when spending time outdoors. The American Skin Association advises all people to avoid the sun between 10 a.m. and 4:00 p.m., when the sun’s rays are at their strongest.
Tanning beds also pose a threat in relation to melanoma. The ACS notes that the idea that the UV rays of tanning beds are harmless is a misconception. Tanning lamps give off UV rays that can cause long-term skin damage and the ACS reports that tanning bed use has been linked to an increased risk of melanoma, especially among people who use such beds prior to turning 30.
Checking the skin routinely is another way to combat melanoma. The ACS notes that certain types of moles are more likely to develop into melanoma than others. Routine self-examinations of skin can help people spot new or abnormal moles or other growths. Recognizing these abnormalities and reporting them to a physician immediately can help doctors treat them before they turn into skin cancer.
Melanoma is a potentially deadly form of skin cancer. Recognizing the various risk factors for melanoma is an important first step in combatting the disease.
A SIMPLE MESSAGE: GO GET CHECKED
Kayti Hayes, Rock Port, Missouri, recently made an appointment with a dermatologist to look at a sunspot on her face. The dermatologist suggested doing a full body scan.
The dermatologist found four freckles that seemed suspicious so she took them off and sent them to biopsy. Kayti said, “The one on my calf looked absolutely no different than any other freckle on my leg but it came back as Invasive Melanoma Stage 1.”
Kayti had surgery to remove the whole area around the melanoma to eliminate all cancer cells. The melanoma had started to reach the dermis layer. A two-hour surgery left a 4” scar with 37 stitches inside and 20 outside.
“I was told that the scan literally saved my life,” Kayti said. “One more year of it unchecked and it would been Stage 4 cancer through my whole body.”
Fortunately, test results from Kayti’s surgery showed all margins were clear.
Kayti’s message to everyone is simple: please go get checked!
The biopsy on a freckle on Kayti Hayes’ calf showed it was Invasive Melanoma Stage 1.
Kayti Hayes underwent a two-hour surgery to remove the melanoma which left a 4” scar with 37 stitches inside and 20 outside.
THE BEST PLACE A SENIOR ADULT HAS EVER LIVED
Oak Pointe was created with the sole purpose of providing elders and families in smaller Missouri markets with a new, compelling option for seniors housing.
Our first-class care allows residents to continue living active lives without worrying about daily chores or burdening family members with time-consuming tasks such as mowing lawns, grocery shopping or cooking.
Our community consists of more than 40 apartments available, 33 for assisted living residents and 13 studio suites to support residents with Alzheimer’s disease and other dementias.
Love Your Life Here: Assisted Living at Oak Pointe
At Oak Pointe in Maryville, you can live on your own terms and in your own private space with freedom from cooking, cleaning, and home maintenance.
Meals are freshly prepared and served at your table, restaurant-style. Activities include scheduled workshops and classes for enrichment, exercise and wellness classes, religious services, and outdoor gardening.
Live Here, Thrive Here: Memory Care at Oak Pointe
The building blocks of physical wellness are critical to thriving, no matter one’s cognitive ability. Establishing and supporting customized physical activity routines is step one in achieving the ability to thrive.
Our memory care programs are staffed 24 hours a day. Associates are trained to maintain strong communication so your family can feel confident, both during the transition to memory care and as caregiving moves forward.
Activities can take place morning, afternoon and evening, and are designed to nourish and focus on the strengths of each resident. Our activities engage and support the preferred routines and styles of each resident.
HOW TO INVOLVE MORE SENIORS IN YOUR COMMUNITY
The negative effects of isolation is something the vast majority of the world can now relate to. The COVID-19 pandemic forced people from all walks of life and from every corner of the globe to spend less time with friends, family members, neighbors, and other acquaintances. As the world cut back on in-person interactions to curb the spread of the virus, billions of people recognized just how difficult feelings of isolation can be.
Feelings of isolation are a problem many seniors know all too well. A report from the National Academies of Sciences, Engineering, and Medicine indicates that roughly 25 percent of adults aged 65 and older are considered to be socially isolated. That’s both sad and unhealthy, as the National Institute on Aging notes that research has linked social isolation and loneliness to problems such as high blood pressure, heart disease, anxiety, depression, and Alzheimer’s disease.
Seniors are invaluable resources in their communities. Community leaders and local residents can make a concerted effort to involve seniors in local events. Such efforts strengthen communities and help seniors remain active participants in their towns and cities.
• Promote senior-friendly volunteering opportunities. The importance of volunteers was never more apparent than during the pandemic, when many nonprofits and other organizations were forced to meet their missions without the assistance of volunteers who had been urged to stay home. Seniors were among the first people eligible to be vaccinated against COVID-19 and receive boosters, and many have been anxious to get back to pitching in. Communities can facilitate those efforts by developing and highlighting senior-friendly volunteering opportunities. For example, libraries can start a program where seniors read to children in person or via Zoom.
• Give seniors a chance to teach. Communities have rich histories that younger residents, including middle-aged adults, may be unaware of. One great way to shed light on local history is to invite local seniors to speak about how life in their communities has changed and how it’s stayed the same. Themed speaking series can attract locals with specific interests. For example, local veterans can be asked to share stories of their time in the service, while retired business owners can offer insight and advice on running successful local businesses.
• Develop nature-based programs. A 2019 study published in the journal Scientific Reports found that spending just 120 minutes a week in nature is associated with better overall health and improved well-being. Nature-based community programs, such as planting days at local parks, hiking clubs or even beach or lakeside cleanups, is a great way for community residents, including seniors, to get their weekly dose of nature and spend more time with their neighbors.
Many seniors routinely confront feelings of isolation. Community leaders can take steps to help aging residents by developing and promoting programs that are inclusive and senior-friendly.
LEARN MORE ABOUT PARKINSON’S DISEASE
When a famous individual announces a Parkinson’s diagnosis, like singer-songwriter Neil Diamond did in 2018, there’s an immediate uptick in interest in the disease. That can be turned into a positive, but it’s important that people recognize how Parkinson’s affects individuals every day, regardless of their social status.
What is Parkinson’s disease?
Parkinson’s disease, also called PD, is a neurodegenerative disorder that affects predominately dopamine-producing (dopaminergic) neurons in a specific area of the brain known as the substantia nigra, according to the Parkinson’s Foundation. Those neurons weaken and die over time. In the simplest of terms, PD is a nervous system disorder that eventually affects movement and sometimes behavior. The Mayo Clinic says symptoms tend to start off minor and are often barely noticeable. PD builds progressively, and eventually may affect more than just movement – causing mental and behavioral changes as well.
Who does PD affect?
The National Institute on Aging says that anyone can develop PD, but the disease affects about 50 percent more men than women. Most people develop symptoms around age 60, making age a risk factor for PD. However, roughly 5 to 10 percent of individuals with PD have “early-onset,” which begins before the age of 50.
Harvard Medical School also says that there may be environmental causes behind PD. Studies have shown a correlation between exposure to chemicals used in pesticides and herbicides, as well as metals and organic pollutants, and development of Parkinson’s. Repeated blows to the head can increase the risk of developing PD as well.
Symptoms of the disease
Symptoms tend to develop gradually before progressing. Many people can live comfortably with PD for some time before it affects their daily lives. Common symptoms of PD include:
• Shaking or tremor
• Rigid muscles
• Difficulty walking
• Bradykinesia (slowness of movements)
• Lack of facial movement
• Poor posture
• Unsteady balance
As the disease progresses, these symptoms may occur:
• Slurred or soft speech
• Trouble chewing and swallowing
• Memory loss
• Emotional changes
• Decreased ability to smell
• Restless legs
• Urinary problems
• Sleep disruptions
Diagnosing PD
There are no medical tests to definitively detect the disease. Doctors use a series of markers to determine if PD may be present. The National Institute on Aging says diagnosis is usually based on gait issues, reduced swinging of the arms, lack of facial expression, and tremors, among others.
There is no cure for PD, but medications and therapy can help control symptoms. Carbidopa-levodopa is a medication that passes into the brain and is converted to dopamine to help reduce the effects of low brain dopamine concentrations in PD. Other medications may be prescribed as needed.
Parkinson’s affects millions of people. Early diagnosis and treatment can help reduce symptoms and prolong comfort.
MUSIC AS MEDICINE
The New Orleans Musicians Clinic reports that listening to jazz music can expand blood vessels by up to 30 percent.
Widening of blood vessels increases blood flow and lowers blood pressure. Maintaining a healthy blood pressure is important, as the Mayo Clinic notes that unchecked high blood pressure can lead to complications such as heart attack, stroke, heart failure, and/or dementia.
WISDOM AND WELL-BEING
Philosophers have almost always touted the connection between wisdom and happiness. Aristotle, by defining us as rational animals, comes close to guaranteeing that through the correct exercise of reason we might become happy. But, Aristotle was aware that our passions and appetites could lead us astray, since they are essentially irrational, and so for Aristotle, the good life requires the correct use of reason in practical matters, what he calls “phronesis” or “practical wisdom.” This practical wisdom is the result of a lifetime of experience. Aristotle says that no young person can be truly wise in the ways of life because he has not experienced enough of it. Likewise, the book of Proverbs is addressed to the moral education of the youth, repeatedly saying such things as “Hear, my son, your father’s instruction,” and “My son, do not forget my teaching.” (Proverbs 1:8 and 3:1) The connection between practical wisdom and well-being has been empirically verified by the psychologists Richard Nisbett, Igor Grossmann and others. They defined practical wisdom as consisting of 5 aspects: 1) willingness to resolve conflict; 2) willingness to search for compromise; 3) recognition of the limits of personal knowledge; 4) awareness that more than one perspective on a problem can exist; and 5) appreciation of the fact that things may get worse before they get better. It turns out that the wiser we are, when judged by these criteria, the happier we are.
– Christopher Simon
“For wisdom will enter your heart, and knowledge will be pleasant to your soul.” (Proverbs 2:10)
TIPS TO BOOST MENTAL WELLNESS
The most successful health care regimens incorporate a number of variables to help individuals achieve optimal health. Physical health garners considerable attention when developing a health care regimen, but it’s equally important that individuals prioritize mental health as well.
Mental health has garnered considerable attention in recent years, and that’s not solely a byproduct of the pandemic. Prior to the onset of the pandemic, in 2019 the World Health Organization launched the WHO Special Initiative for Mental Health (2019-2023). That’s an effort to ensure access to quality and affordable care for mental health conditions in 12 priority countries. The WHO initiative reflects the growing recognition of the importance of mental wellness and its role in overall health.
Protecting mental health and boosting mental wellness can have a profound impact on individuals who are struggling with stress, anxiety and depression. The National Council for Mental Well-Being recommends these strategies to boost mental wellness and protect mental health.
• Express your feelings. Individuals should not feel the need to keep their problems to themselves. Speak with someone you trust about your feelings and share details of any problems you may be having. Keeping feelings bottled up inside can compound issues that are already adversely affecting your mental health.
• Establish boundaries. Individuals should not feel compelled to engage in activities they don’t enjoy or no longer want to do. It’s everyone’s right to say “no,” and exercising that right can improve mental health for individuals who routinely find themselves saying “yes” to activities they no longer enjoy. For example, many working professionals may feel compelled to respond to work emails long after quitting time. That can have an adverse effect on mental health by making individuals feel as though they’re constantly working. Answering emails only during working hours can provide the mental break individuals need to unwind and relax.
• Recognize the role that physical health can play in protecting mental health. The National Council for Mental Well-Being notes that physical self-care helps individuals manage symptoms associated with mental health challenges. Eating right, exercising regularly and getting enough sleep can help individuals overcome mental health challenges and reduce risk for conditions such as anxiety and depression.
• Find a healthy hobby. A healthy hobby can quell boredom and serve as a coping mechanism when issues like stress and anxiety begin to feel a little overwhelming. A healthy hobby can serve as a distraction and provide a getaway when individuals feel as though their mental health is suffering.
• Don’t hesitate to seek help. Individuals have no issue visiting their physicians when they experience physical symptoms of illness or injury. That same lack of hesitation should be present when mental health issues arise. Mental health professionals can provide the same valuable services for mental health that physicians do for physical health.
Strategies to protect mental health is are important components of health care regimens. Individuals can learn more at mentalhealthfirstaid.org.
SIMPLE STRATEGIES TO COMBAT STRESS
Just about everyone experiences stressful situations. Sometimes a measure of stress can provide motivation to do one’s best or strive for an especially lofty goal. However, when stress becomes a chronic condition, it can adversely affect individuals’ quality of life and even their overall health.
Harvard Medical School says stress can manifest itself in myriad ways. Stress can cause tension headaches, indigestion, aches and pains, or even heart palpitations, and it may affect the mind by making it hard to concentrate or make decisions. Many people experience stress through emotional or psychological symptoms, such as irritability or feeling down. Learning how to effectively manage stress is essential for individuals’ overall well-being.
Exercise regularly
Exercise serves many functions, including acting as a potent stress relief strategy. The Cleveland Clinic says aerobic exercise releases endorphins, which are natural substances that help a person feel better and maintain a positive attitude. Movement activities like yoga or Tai Chi also can relax the mind and body and promote physical health.
Take media breaks
Overwhelming oneself with a barrage of negative news stories or constant information can increase stress levels. Individuals can strive to remain informed and still build breaks into their schedules. Shut off news programs, turn over the newspaper or tune out of social media from time to time. The Centers for Disease Control and Prevention recommends that individuals who are stressed out by world events reduce the number of times they read the news or check the headlines each day.
Meditate or perform breathing exercises
Breathing and meditation can help alleviate stress, according to the American Heart Association. A quick meditation can provide some perspective. If a situation is stressful, go for a walk or take a few slow, deep breaths until the body relaxes. Harvard Medical School also says meditation can induce a relaxation response, which is an antidote to stress.
Change negatives to positives
Negative self-talk may increase stress, but positive self-talk can help a person calm down. Individuals should practice positive self-talk every day. Instead of saying, “I hate when this happens,” say, “I know how to deal with this, I’ve done it before.”
A small amount of periodic stress can be a good thing. However, chronic stress poses a significant threat to individuals’ long-term health.
DID YOU KNOW?
A massage may be seen as the ideal way to unwind at the end of a long week. However, massages provide more than just a relaxing way to cap off a hectic week. According to the Mayo Clinic, massage is a component of integrative medicine that is increasingly being offered along with standard treatments for a host of medical conditions and situations. Massage has long been associated with helping to reduce stress, pain, muscle soreness, and tension. And massage also can help improve circulation and lower heart rate and blood pressure. However, various studies also have suggested massage can be utilized to treat a range of additional conditions, including anxiety, headaches, fibromyalgia, and nerve pain. The Mayo Clinic notes that more study is needed to confirm the benefits of massage for treating such conditions, but massage can remain a beneficial component of wellness regimens.
AGE-BASED HEALTH SCREENING GUIDELINES
Early detection is crucial to overcoming serious illnesses. Preventive care is something parents prioritize when raising children, but it’s a crucial component of healthy living as an adult as well.
Health professionals recommend various age-specific screenings and tests, and these can serve as a guideline for individuals as they navigate adulthood. The following age-specific health screening recommendations, courtesy of Beaumont Health and Columbia Doctors Primary Care, can serve as an preventive care guideline, though doctors may advise patients to get more frequent screenings depending on their medical histories.
18 to 39 years old
• Cholesterol: A cholesterol check should occur around age 20, then every five years until age 35. Afterward it can occur annually.
• Skin screening: An annual full body screening will identify any suspicious moles or skin lesions.
• Cervical cancer: Women in this age range should receive a Pap smear every three years and an annual pelvic exam.
• Breast exam: Self-examination of the breasts and examination by a clinical provider should take place every year.
• Testicular exam: Men should conduct self exams for testicular abnormalities. Doctors may examine the testicles during annual physicals as well.
• Tdap vaccine: All adults should get the Tdap vaccine if they did not receive it as an adolescent to protect against pertussis, and then a Td (tetanus, diphtheria) booster shot every 10 years.
• HPV vaccine: The human papilloma virus vaccine is recommended if you did not receive it as an adolescent.
40 to 64 years old
• Zoster (Shingles) vaccine: Two doses of this vaccine will be administered between two and six months apart starting at age 50 and up.
• Colorectal screening: A colonoscopy to detect any colorectal illnesses is recommended beginning at age 50.
• Prostate screening: Prostate screenings begin at age 50 unless you are a high-risk individual, in which case screenings begin at age 40.
• Osteoporosis: Doctors may recommend a bone density test and osteoporosis screening at age 50 and up if certain risk factors are present.
• Lung cancer screening: If you are a past or current smoker, it’s wise to have an annual lung cancer screening. The American Lung Association says adults age 55 and up can have this screening covered by health insurance.
• Mammogram: Women should begin receiving annual mammograms at age 40.
65 years and older
• Cervical cancer: Most women can stop getting Pap smears at this age if they have no history of cervical cancer. Women who have had a hysterectomy may no longer need pelvic exams after age 65.
• Pneumococcal and pneumonia vaccines: These are recommended every five years for certain conditions and risk factors.
• Cognitive health: Doctors may assess your cognitive health to see if there are any risk factors for dementias.
In addition to these screenings, doctors may conduct annual depression screenings to assess mental health. Routine blood glucose monitoring may be necessary based on risk factors for diabetes.
Individuals are urged to speak to their doctors to map out a health screening schedule specific to their needs.
GUARD AGAINST COLORECTAL CANCER
Cancer is a prolific disease that can affect anyone. While some cancers seemingly strike from out of the blue, many can be prescreened and possibly prevented. Colorectal cancer falls in the latter category.
Harvard Medical School says colorectal cancer prevention begins with undergoing colonoscopies once every 10 years, or more frequently depending on your individuals risk factors. Colonoscopies look for pre-cancer, such as abnormal cells or polyps. However, there are other preventative strategies as well.
• Genetic counseling: Genetic counseling reviews family history to check for medical issues that may lead to cancer outcomes. Patients can take proactive steps if there is a genetic cancer link.
• Become more active. The American Cancer Society advises that being overweight or obese increases risk of colorectal cancer in both genders. Increasing physical activity can help reduce weight, but also may lower risk of polyps in the colon.
• Reduce alcohol consumption. Drinking three or more alcoholic beverages per day increases colorectal cancer risk, according to the National Cancer institute. Alcohol is linked to the risk of forming large colorectal adenomas (benign tumors).
• Quit smoking. Smoking cigarettes also increases colorectal cancer risk. Individuals can discuss strategies to quit smoking with their physicians.
• Take low-dose aspirin. The U.S. Preventative Services Task Force found that taking low-dose aspirin can help prevent colorectal cancer in some adults, depending on age and risk factors. Consult with a doctor before adding aspirin to a daily regimen.
• Change your diet. Medical experts may recommend a diet low in animal fats and high in fruits, vegetables and whole grains to guard against colorectal cancer.
Preventing colorectal cancer comes down to some health and lifestyle changes that can be guided by a doctor’s advice.
HOW TO AVOID COMPUTER EYE STRAIN
Workplace hazards are a part of life for people in various professions. Office workers might not consider themselves vulnerable to injury when they’re at work, but individuals who spent much of their day staring at a computer screen are at risk of developing computer eye strain.
According to The Vision Council, nearly 60 percent of individuals who routinely use computers and digital devices experience symptoms of computer eye strain. The health care experts at Cedars Sinai note that computer eye strain symptoms can include dry eyes, headache, blurred vision, and eye twitching. Despite the prevalence of computer eye strain, office workers and others who spend long periods of time at their computers can take steps to reduce their risk.
• Redo your work environment. Cedars Sinai recommends individuals concerned about computer eye strain create a better work environment to reduce their risk. The online vision health and wellness resource All About Vision notes that eye strain is often a byproduct of excessively bright light. That light could be natural light coming in through a window or from interior lighting that is harsh on the eyes. If exterior light is making your office excessively bright, close drapes, shades or blinds to keep that light out. Excessively bright lighting fixtures can be remedied by using fewer light bulbs or fluorescent tubes or replacing existing bulbs with lower intensity alternatives. All About Vision also notes that some individuals find floor lamps that employ soft white light from LED bulbs are less taxing on their eyes than overhead fluorescent lighting.
• Schedule vision checkups. Cedars Sinai notes that uncorrected vision problems are a major cause of computer eye strain. The American Academy of Ophthalmology recommends individuals get a complete eye exam once in their 20s, twice in their 30s and then again when they turn 40. A comprehensive eye exam at 40 is necessary because the AAO notes that this is when early signs of disease or changes in vision may appear. Diseases or changes can contribute to computer eye strain, among other issues. After conducting a comprehensive eye exam, ophthalmologists will then tell patients how often they should have their vision tested, and individuals should heed this advice and keep appointments.
• Upgrade your tech. All About Vision notes that flat-panel LED screens with anti-reflective surfaces are preferable to computer screens with cathode ray tubes, which can cause an imperceptible flicker of images that contributes to computer eye strain. A large display screen, whether it’s a desktop computer or a monitor connected to a laptop, also can reduce risk for computer eye strain.
Computer eye strain can make workdays difficult for office workers. Individuals who think they might be dealing with eye strain can try various strategies to prevent it or reduce its severity.
