Health is Wealth
Healthcare providers across the country are bracing for another season of treating respiratory viruses like the flu, respiratory syncytial virus (RSV) and COVID-19.
And while the flu might not seem like something to worry about, it’s a virus we should all be prepared for. So, you may be wondering, Should I get a flu shot?
“Influenza is a very serious disease, and during a normal flu season, around 40,000 or more people die from it,” says infectious disease specialist Kristin Englund, MD. “So, with any preventable disease, we should do everything we can to protect ourselves.”
Getting your flu vaccine is vital to not just keeping you and your family healthy, but also relieving our over-burdened healthcare system.
To learn more about the importance of getting the flu vaccine, we talked to Dr. Englund, along with infectious disease clinical pharmacist Kaitlyn Rivard, PharmD.
First of all, Dr. Englund notes that it’s just good practice to get a flu shot every year. She adds that the vaccine’s prevention-geared properties are key.
“When people get influenza or get the flu, it’s not only just the symptoms that they have, like a cough, fever and an infection in the lungs,” she says. “It taxes the body and really puts a lot of stress on all of the other systems.”
That can cause some serious complications, she continues. “You can have a heart attack or even a stroke as a side effect from having influenza. So, we want to make sure that we’re keeping everybody healthy from all of these complications.”
Dr. Englund says that a flu shot is especially important this year because other respiratory viruses like COVID-19 and RSV will be circulating.
“We’re going to have influenza, RSV and COVID-19 coexisting and there’s a lot of overlap between the symptoms,” she states. “We also anticipate that there will be some people who have co-infections, which could be difficult.”
We bet you’re now wondering: So, when should I get a flu shot?
Dr. Englund and Dr. Rivard advise getting a flu vaccine as soon as it becomes available. Many healthcare providers, including the Cleveland Clinic, begin offering the flu vaccine at the beginning of September.
And in case you were wondering, the flu vaccine doesn’t interfere with the COVID-19 vaccine or the RSV vaccine.
“All available COVID-19 and RSV vaccines can be given at the same time as the flu vaccine,” clarifies Dr. Rivard. “If someone is coming in for their flu shot and they’re eligible for a COVID-19 vaccine or RSV vaccine but haven’t received it yet, we can offer that. In fact, both the CDC [U.S. Centers for Disease Control and Prevention] and the Advisory Committee on Immunization Practices recommend co-administering almost any two vaccines together.”
She adds that there are very few instances in which certain vaccines can’t be administered at the same time, noting that children often receive multiple vaccines during one visit to their pediatrician.
And there’s no concern about overloading our immune systems with multiple vaccines.
“We’re exposed to things that stimulate our immune system all the time,” Dr. Englund says. “Our immune system is constantly responding to various exposures even if you don’t realize it.”
One reason it’s so important to get your annual flu shot is this: Protecting yourself is a lot easier than treating the flu.
“There are some treatments available for the flu that are evolving,” Dr. Englund says. “But to avoid the disease altogether or to only have a mild case because you’ve been vaccinated is much better than trying to treat it. Prevention is best.”
And that goes equally for kids — it’s also crucial to get them vaccinated for the flu.
“It’s important for children to get the flu vaccine, too, because the circulation of flu in children, if nothing else, puts adults at risk, too,” emphasizes Dr. Englund.
“Influenza is a serious disease and it’s unpredictable, and otherwise healthy children are unfortunately hospitalized and die every year because of it. So, even for normal, healthy children, it’s really important to get vaccinated every year.”
This pudding is packed with health-promoting chia seeds, almond milk, cinnamon, cocoa, coconut flakes and dried fruit. It’s the perfect chocolate treat.
½ cup Chia seeds
1 cup vanilla almond milk, unsweetened
1 cup 2% milk (may use all almond for non-dairy option)
1½ tablespoons honey
1 tablespoon cocoa powder, unsweetened
1 teaspoon cinnamon
1 teaspoon vanilla extract
2 tablespoons coconut flakes, unsweetened
2 tablespoons dried tart cherries, or other unsweetened dried fruit
Note: For a smoother texture, blend pudding in a high power blender before refrigerating. Be sure to blend well to avoid a gritty texture.
Makes 6 servings
Each 1/2 cup serving contains:
Calories 140
Total fat 7g
Saturated fat 2g
Trans fat 0g
Protein 4g
Total carbohydrate 16g
Fiber 6g
Sugar 7g
Cholesterol 5mg
Sodium 150mg
https://health.clevelandclinic.org/2017/09/recipe-perfect-chocolate-chia-pudding/
Healthcare providers across the country are bracing for another season of treating respiratory viruses like the flu, respiratory syncytial virus (RSV) and COVID-19.
And while the flu might not seem like something to worry about, it’s a virus we should all be prepared for. So, you may be wondering, Should I get a flu shot?
“Influenza is a very serious disease, and during a normal flu season, around 40,000 or more people die from it,” says infectious disease specialist Kristin Englund, MD. “So, with any preventable disease, we should do everything we can to protect ourselves.”
Getting your flu vaccine is vital to not just keeping you and your family healthy, but also relieving our over-burdened healthcare system.
To learn more about the importance of getting the flu vaccine, we talked to Dr. Englund, along with infectious disease clinical pharmacist Kaitlyn Rivard, PharmD.
First of all, Dr. Englund notes that it’s just good practice to get a flu shot every year. She adds that the vaccine’s prevention-geared properties are key.
“When people get influenza or get the flu, it’s not only just the symptoms that they have, like a cough, fever and an infection in the lungs,” she says. “It taxes the body and really puts a lot of stress on all of the other systems.”
That can cause some serious complications, she continues. “You can have a heart attack or even a stroke as a side effect from having influenza. So, we want to make sure that we’re keeping everybody healthy from all of these complications.”
Dr. Englund says that a flu shot is especially important this year because other respiratory viruses like COVID-19 and RSV will be circulating.
“We’re going to have influenza, RSV and COVID-19 coexisting and there’s a lot of overlap between the symptoms,” she states. “We also anticipate that there will be some people who have co-infections, which could be difficult.”
We bet you’re now wondering: So, when should I get a flu shot?
Dr. Englund and Dr. Rivard advise getting a flu vaccine as soon as it becomes available. Many healthcare providers, including the Cleveland Clinic, begin offering the flu vaccine at the beginning of September.
And in case you were wondering, the flu vaccine doesn’t interfere with the COVID-19 vaccine or the RSV vaccine.
“All available COVID-19 and RSV vaccines can be given at the same time as the flu vaccine,” clarifies Dr. Rivard. “If someone is coming in for their flu shot and they’re eligible for a COVID-19 vaccine or RSV vaccine but haven’t received it yet, we can offer that. In fact, both the CDC [U.S. Centers for Disease Control and Prevention] and the Advisory Committee on Immunization Practices recommend co-administering almost any two vaccines together.”
She adds that there are very few instances in which certain vaccines can’t be administered at the same time, noting that children often receive multiple vaccines during one visit to their pediatrician.
And there’s no concern about overloading our immune systems with multiple vaccines.
“We’re exposed to things that stimulate our immune system all the time,” Dr. Englund says. “Our immune system is constantly responding to various exposures even if you don’t realize it.”
One reason it’s so important to get your annual flu shot is this: Protecting yourself is a lot easier than treating the flu.
“There are some treatments available for the flu that are evolving,” Dr. Englund says. “But to avoid the disease altogether or to only have a mild case because you’ve been vaccinated is much better than trying to treat it. Prevention is best.”
And that goes equally for kids — it’s also crucial to get them vaccinated for the flu.
“It’s important for children to get the flu vaccine, too, because the circulation of flu in children, if nothing else, puts adults at risk, too,” emphasizes Dr. Englund.
“Influenza is a serious disease and it’s unpredictable, and otherwise healthy children are unfortunately hospitalized and die every year because of it. So, even for normal, healthy children, it’s really important to get vaccinated every year.”
Some have called bananas “nature’s perfect snack,” and it’s easy to see why. The curvy yellow fruits come conveniently packaged, travel well in a lunch bag or purse and are incredibly versatile. They make a great smoothie mixer or a tasty topper on cereal or oatmeal and even have their very own category of (delicious!) muffins and bread.
“Absolutely,” says registered dietitian Elyse Homan, RD, LD. “They’re full of nutrients and easy on the gut. Very few people have problems digesting bananas.”
So, what are you eating when you peel and enjoy? A medium-sized ripe banana contains:
From vitamins to minerals to fiber, bananas are good for you, with lots of nutrition to offer. Plus, they’re easy to digest, reiterates Homan. Here’s a breakdown of banana’s most notable nutritional benefits:
With 3 grams (g) of fiber, a banana supplies nearly 10% of what you need in a day, based on a 2,000-calorie daily diet, according to the U.S. Department of Agriculture (USDA) dietary guidelines.
You hear “fiber” and probably automatically think of digestion. It’s true — fiber is great for your gut. It helps keep things moving in your intestines, and most of us probably need to eat more.
But fiber also impacts your health in other ways. Researchers who looked at data from nearly 200 studies found that people who ate 25 to 29 g of fiber a day had up to a 30% decreased risk of:
Vitamin C (ascorbic acid) is a nutrient that helps your body absorb iron and boosts your immune system’s ability to fight illness. Adults need 75 to 90 milligrams (mg) per day. A banana delivers about 10 mg of vitamin C.
Vitamin C is one of many antioxidants you can get from food. Antioxidants are important because they cancel out free radicals in your body. Free radicals can build up and damage your cells, leading to disease. But antioxidants like vitamin C keep free radicals in check.
Your body needs vitamin B6 for:
“One banana will give you one-quarter to one-third of the vitamin B6 you need in a day,” says Homan.
The USDA recommended daily intake of potassium for adults is 4,700 to 5,000 mg. A banana supplies you with about 422 mg, or a little less than 10% of what you need per day.
Potassium, a mineral, does a lot for your body. It’s essential for the proper function of your:
Getting enough potassium also keeps your blood pressure in a healthy range. Potassium, which lowers blood pressure, balances out sodium, which raises blood pressure.
Homan says potassium also benefits your vascular system — the network of blood vessels and lymph vessels that run through your body’s tissues and organs — and reduces your risk of:
A single medium-sized banana offers about 32 mg of the mineral magnesium, which fulfills around 8% to 10% of your daily magnesium requirement.
Magnesium is involved in many processes in your body, including:
Green, or unripe, bananas are high in resistant starch. “Your body can’t digest resistant starch,” notes Homan. “Instead, it’s a prebiotic that promotes the growth of good bacteria in your colon.” Prebiotics improve digestive health and can be helpful if you’re experiencing diarrhea.
“I often hear patients say they avoid bananas since they’ve heard the fruit is too high in sugar,” says Homan. As bananas ripen, much of the resistant starch changes to sugar. But the health benefits of antioxidants and fiber outweigh the naturally occurring sugar. For those worried about blood sugar levels, pair bananas with a protein source such as peanut butter or a cheese stick for better control.
A small word of warning about unripe bananas: “If you’re not used to eating resistant starch, start slowly to let your body get used to it. Some people can experience constipation, gas and bloating at first,” adds Homan.
Another plus of this fruit? In addition to all the health benefits of bananas, they’re less expensive than many other fruits.
If you suffer from back pain, you’ve probably heard that strengthening your core can bring you some relief. But is this always true? And if so, how do you do it? We spoke with Cleveland Clinic physical therapist Patti Mariano, DPT, to find out.
When most people think about the core of the body they think of the abdominal or six-pack area just below the ribs. While the abdominal muscles are an important part of the core, we consider other areas important, too.
Your core includes:
Your core also includes the diaphragm and muscles of the pelvic floor. I also consider the gluteal muscles as core muscles.
Theoretically, if your muscles around the low back are weak, your body will rely more on passive structures, including ligaments — the tissue that connects bone to bone — as well as the spinal bones or discs, which lie between the spinal bones, for stability, which can cause pain.
But some studies have shown that specific core exercises are not any more beneficial than general exercise for low back pain. What we know is that exercise in general can help, and focusing on core muscles may provide some additional benefit.
Here are my top five:
For the plank exercises, start by holding them for 15 seconds to 30 seconds. For bird dog and scissors, try three sets of eight or 10 repetitions. For upward dog, do one set of 10 repetitions.
Any exercise performed incorrectly, whether it is core-strengthening or otherwise, has the potential to cause discomfort.
Twisting exercises or even incorrectly completing the exercises cited above can cause pain in the low back. But it’s highly unlikely that one repetition of an exercise will seriously harm your body, unless it’s an exercise using a very heavy weight.
The best way to keep your body safe is to listen to body cues such as pain during and immediately after an exercise, and the next day after exercising.
If any of the following is going on you should consult with your doctor:
Physical therapists train as musculoskeletal experts — they are the experts on muscles, bones and human movement. These professionals are the most qualified, aside from an orthopedic doctor, to assess back problems.
Since there are many factors that impact low back pain and many types of low back pain, it is a good idea to visit at least one time with a physical therapist for an evaluation and subsequent plan of care. This will give you an individually tailored plan with exercises that progress safely.
The idea of core strengthening, while beneficial, is just one piece of the low back pain puzzle.
https://health.clevelandclinic.org/2016/07/strong-core-best-guard-back-pain/
Here’s a fact that may surprise you: By the year 2020, depression is projected to be a leading social and economic burden worldwide — second only to coronary artery disease! Psychotherapy and antidepressants are effective but aren’t for everyone.
But there’s another treatment for depression that’s free and available to everyone: exercise. It will also lower your blood pressure, improve your cholesterol profile, help control blood sugar, and reduce your risk of heart disease, diabetes and common cancers. And, of course, help you achieve or maintain a healthy weight.
https://health.clevelandclinic.org/2016/03/get-happy-exercise-can-lift-mood-infographic/?
It’s a warm summer day and you’re hanging out with friends and family for the first time in over a year, celebrating being vaccinated and just being together. And to help beat the heat, you reach in the cooler for an ice-cold beer.
While that might be refreshing at the moment, though, there’s good reason to grab some water, too. The heat of summer can be brutal, sometimes, and its effects are amplified when you’ve had a little too much alcohol.
To better understand the risks you face when drinking alcohol during this hot vaccine summer, we spoke with registered dietitian Julia Zumpano, RD.
Whenever you’re outside in the heat for prolonged periods – like at the beach or picnic – you’re at risk of dehydration. Consuming alcohol only heightens that risk.
Alcohol reduces the release of the hormone vasopressin, which keeps your body fluids balanced. At the same time, alcohol is also a diuretic which means more urinating and that can lead to dehydration even without the heat. Add in all that sweat from the hot sun and it’s a recipe for dehydration disaster.
One thing Zumprano points out, too, is that caffeine – whether via coffee, soda or as a mixer for liquor – heightens that dehydration risk even further.
Dehydration can also compound certain aspects of intoxication, she notes. “Altered thinking, altered abilities to drive and make reasonable decisions or even just to have conversations are all things that intoxication can cause.”
Given that alcohol content is usually higher in spirits than in your average beer, it makes sense that drinking beer instead of mixed drinks might help you avoid dehydration. But the reality is a little more complex, according to Zumpano.
“If you’re consuming liquor at a volume equivalent to the volume of beer, like 12 ounces of margaritas compared to 12 ounces of an average beer, you will get drunk a lot quicker,” she says. “But if you’re drinking what’s considered an alcoholic drink equivalent, there’s not much of a difference because your alcohol intake is the same.”
According to the National Institute of Health, one alcoholic drink equivalent, also referred to as a “standard drink,” contains around 14 grams of pure alcohol. By those measurements, an average 12-ounce can of beer contains the same amount of alcohol as a 5-ounce glass of wine or a typical shot of distilled spirits like rum, vodka, gin or whiskey.
One thing to keep an eye on, though, is the alcoholic content of your beer. While major brands generally run between 4% and 5% alcohol per 12-ounce can or bottle, certain styles of craft beer are as much as 9% alcohol per the same volume. In other words, one can of your favorite local IPA delivers almost twice the amount of alcohol to your system.
Another mistake you should avoid, Zumpano says, is thinking that drinking all that liquid rehydrates you. “If you’re drinking a lot of beer or alcoholic seltzer, it can feel like you’re drinking a lot of liquid and staying hydrated, but the alcohol offsets that because it’s the dehydrating factor,” she points out.
Not that drinking mixed drinks is any better, according to Zumpano. “If you’re drinking a sugary, sweet mixed drink, you run into the same thing. It feels like you’re staying hydrated because they go down so much smoother than drinking spirits on the rocks. But it’s the same effect as with beer: The alcohol is still dehydrating you unless you’re also drinking enough water.”
All of these drinks have other adverse health effects, too. They can pack a bunch of calories into a single serving – as many as 400 to 500 calories in some mixed drinks and craft beers – and they can come loaded with carbs.
There’s more, though. “If you’re drinking high sugar, high caloric intake beverages and you’re drinking a lot of them, they can be very filling,” Zumpano says. If you’re feeling full, you might not eat any food which can otherwise help absorb some of the alcohol.
So what can you do to avoid dehydration troubles when you’re sipping your favorite boozy beverage by the pool? “To counteract the dehydration risk of alcohol,” Zumpano says, “drink 8 to 12 ounces of water for every alcoholic drink. It slows your intake, keeps you hydrated and can mitigate negative hangover effects.”
She suggests keeping a reusable water bottle with you that you can refill as the day goes on, taking time to drink the necessary water between beers or margaritas. Another option is to buy a pack of 8-ounce bottles of water and alternate with your booze. And you can always infuse your water with fruit to keep it flavorful.
“It’s also important to know what your trigger for over-consumption is,” she adds. “If you’re triggered by over-consuming beer or alcoholic seltzer, you want to be mindful of that. Try to switch a drink you have better control of and keep the water bottle handy.”
Healthaware 