Tag: physical activity

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Honey is a natural sugar that can be surprisingly helpful when it comes to managing a sore throat and other cold and flu symptoms. It has to do with the nectar bees collect from plants. Nectar is sugar, but it has something going for it that your average table sugar doesn’t.

Sore Throat? Try Some Honey

Honey can help make a sore throat more bearable by tamping down inflammation and coating your throat

If your throat is scratchy, sore or raw, you may already have a home remedy in your pantry: honey. Honey has been used for centuries to soothe sore throats — and there’s good science behind why it works.

Family medicine specialist Elizabeth Rainbolt, MD, gives us the buzz.

How honey helps a sore throat

Honey is a natural sugar that can be surprisingly helpful when it comes to managing a sore throat and other cold and flu symptoms.

The reason why? It has to do with the nectar bees collect from plants. Nectar is sugar, but it has something going for it that your average table sugar doesn’t.

“The nectar the bees gather contains small amounts of enzymes, vitamins, minerals and more,” Dr. Rainbolt explains. “So, when bees make honey and we eat it, some of those healthy plant-based benefits make their way into our bodies.”

Honey can help soothe your sore throat in a few different ways.

Reduces inflammation

Inflammation (swelling) in your throat is part of what gives you that can’t-swallow feeling. Honey contains nutrients that may help to tamp down inflammation.

“Honey is a good source of flavonoids, which are a kind of plant chemical with anti-inflammatory properties,” Dr. Rainbolt shares.

So, when your throat is on fire, reaching for some honey can help ease swelling and give you some relief.

Fights viruses and bacteria

Another thing about those flavonoids in honey: They’re naturally anti-microbial. That means they can help your immune system fend off invaders that can get you sick, like viruses and bacteria.

Manuka honey in particular may help fight Streptococcus mutans, a common bacterium behind some throat infections.

“Manuka honey contains a unique compound called methylglyoxal, which gives it extra antibacterial power,” Dr. Rainbolt explains. “It may help reduce certain types of bacteria in the mouth and throat.”

But honey isn’t a replacement for medical care. If you’re dealing with strep throat or another bacterial infection, honey might help make your throat feel a little better — but it’s not a cure. Talk with a healthcare provider if you think your sore throat is something more serious than irritation from things like a cold or allergies.

Coats and soothes

Honey is thick and sticky, which helps coat the lining of your throat. It can act as a protective layer that can reduce irritation and make it easier to swallow.

“Think of honey like a natural cough drop,” Dr. Rainbolt says. “It forms a coating that calms the tissues in your throat and reduces that raw, scratchy feeling.”

Calms a cough

The same soothing effect that helps your sore throat can also quiet a nagging cough. In fact, research suggests honey may be more effective than over-the-counter cough suppressants, especially for nighttime symptoms.

Calming the cough means less stress on your throat — and less pain.

How to use honey for a sore throat

There are a few different ways to get your honey fix for a sore throat:

  • Swallow a teaspoon or two straight.
  • Stir it into warm water with lemon.
  • Add it to herbal tea.

“For a double-soothing effect, combine honey with warm liquids like tea or lemon water,” recommends Dr. Rainbolt. “Just avoid using boiling water — that can destroy some of honey’s beneficial properties.” Instead, let your hot water sit for a few minutes before you stir in your honey.

What kind of honey is best for a sore throat?

All honey has benefits, but some kinds pack a little more punch to knock out a sore throat:

  • Raw honey is the least processed, so it’s more likely to retain more antioxidants.
  • Manuka honey is rich in antibacterial, antiviral and antifungal properties.
  • Darker-colored honey tends to have less added water, so the benefits can be more concentrated.

“If the honey is crystal-clear, it’s likely been highly processed,” says Dr. Rainbolt. “Look for raw, dark, or cloudy honey to get the most health benefits.”

What else to consider

Honey is a natural remedy for sore throats. But natural doesn’t mean without risks. Keep these things in mind:

  • Never give honey to children under 1. Honey can carry bacteria that cause infant botulism, a rare but serious illness.
  • Watch the sugar. Honey is still a form of sugar, so use it in moderation — especially if you have diabetes or are watching your intake.
  • Read the label. Clear or blended honeys are often more processed and may contain added sweeteners like corn syrup, which limit their effectiveness.

When used properly, honey might help ease a sore throat and deliver an antibacterial and anti-inflammatory boost, especially when used in combination with other home remedies.

But it’s not a magic elixir. If you think it could be strep throat or have other troubling symptoms, talk with a healthcare provider.

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5 Ways to Boost Your Child’s Immune System for Life @ClevelandClinic Adriane Lioudis, MD.

We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.

“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.

1. For newborns, consider breastfeeding

While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.

2. Promote regular hand washing

Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.

3. Don’t skip immunizations

Follow your pediatrician’s advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.

“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.

Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.

4. Make sleep a priority

To maximize immunity, children must get enough sleep.

Sleep requirements for each night vary by age:

  • Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
  • Children between the ages of 1 and 2 need between 11 and 14 hours.
  • Kids between the ages of 3 and 5 should get from10 to 13 hours.
  • Children ages 6 to 12 should get between 9 and 12 hours.
  • Teens between the ages of 13 to 18 need 8 to 10 hours.

Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.

5. Encourage a healthy diet

A healthy diet is also important for your child’s immune system.

Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.

You can’t avoid all illness, but some kids need extra protection

“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.

Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.

However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.

“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.

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Colorful fruits and vegetables are packed with phytonutrients that help calm inflammation @MayoClinic 🌈 🏳️‍🌈 🌈

Can eating the rainbow help to reduce inflammation?

11/6/2025 by Tamara Soerense

nFruitRainbow

Inflammation is a natural process initiated by the immune system in response to illness, trauma, toxins, physical stress and chronic disease. While acute inflammation is protective and allows our bodies to heal, it can become harmful if it persists, leading to chronic inflammation. Chronic inflammation, in turn, can lead to conditions such as arthritis, heart disease, and diabetes.

Several foods can contribute to inflammation. These include highly processed foods, refined carbohydrates, or foods high in added sugars. Conversely, other foods can help calm the immune system, decreasing inflammation.

Let’s explore which foods help lower inflammation and how they can be incorporated into an anti-inflammatory diet.

  • Fruits and Vegetables: Colorful fruits and vegetables naturally contain various phytonutrients and bioactive compounds that help keep inflammation in check. These foods form the foundation of the anti-inflammatory diet and can be enjoyed in abundance. For an extra boost of protection, try drizzling antioxidant-rich olive oil on your veggies..
  • Protein: Choose primarily from plant-based sources such as legumes, soy, nuts, and seeds, with smaller amounts from lean cuts of animal protein and fatty fish. The fats in these proteins, mainly monounsaturated and omega-3, play a significant role in combating inflammation. The American Heart Association recommends 6 to 8 ounces of fatty fish and 5 ounces of legumes, nuts, and seeds per week.
  • Whole grains: Whole grains contain all parts of the grain, whereas refined grains remove the germ and bran, eliminating important inflammation-reducing compounds. Of these, fiber is a bit of a superstar, shown to help reduce blood sugar and cholesterol levels. Aim for at least 50% of your grains from whole grain sources, such as rolled oats and brown rice.
  • Herbs and Spices: Herbs and spices add flavor to your food and help reduce oxidative stress, which can trigger inflammation. Add ginger, turmeric, clove, cinnamon, oregano, and garlic to your next meal.

What change can you make today to shift your body into a less inflamed state?

Consider adding one colorful fruit or vegetable to your diet each day. Suggestions include tomatoes, oranges, yellow bell peppers, arugula, blueberries, pumpkin and broccoli.

Tamara Soerensen completed her bachelor’s degree in biology at the University of California, Santa Barbara and her master’s in nutrition at Bastyr University. She is currently a dietetic intern at Mayo Clinic in Rochester, Minnesota. Special interests include digestive health and the utilization of diet for disease prevention.

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7 Potential Health Benefits of Running @EverydayHealth

Experts share the top ways running boosts health, from preventing chronic disease to strengthening bones.

By

Elizabeth Millard

Published on February 23, 2024Medically Reviewed

by

Kara Andrew, RDN, LDN

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There’s a reason running remains a popular form of cardio: The health benefits — mental and physical — are numerous.

Even medical professionals are fans: “Running is how I find peace and relaxation. Although I’ve done multiple marathons, it’s really on the everyday runs that I see the most benefits emotionally, and it just keeps me healthy overall,” says Bryant Walrod, MD, a sports medicine specialist at the Ohio State University Wexner Medical Center in Columbus.

If you’re not running currently and you want to get started, Dr. Walrod emphasizes the importance of integrating the sport gradually into your exercise routine to build up stamina and strength — and avoid injury.

And if you have any health conditions, particularly heart issues, talk to your doctor before starting, Walrod adds.

Learn what health perks running offers and why it’s a worthwhile addition to your fitness routine.

RELATED: 5 Weird Things Running Does to Your Body

1. Running Builds Cardiovascular Fitness

One of running’s biggest claims to fame is its ability to boost aerobic or cardiovascular fitness, which the Cleveland Clinic defines as how well your heart and lungs can supply the oxygen you need to exercise at medium to high intensity.

[1]

Aerobic fitness is often measured by VO2 max, or the maximum amount of oxygen a person can utilize during intense exercise.

[2] A higher VO2 max typically is a sign of greater fitness.

Running, like other forms of cardio, forces your heart and lungs to deliver more oxygen to the bloodstream and muscles than they do at rest. The more you run, the more efficient your heart and lungs become.

[3] This not only helps you run longer and faster but also makes everyday aerobic activities like walking and climbing stairs feel more effortless.

2. Running Improves Heart Health

Building your cardiovascular fitness can pay off in heart health benefits.

For example, a systematic review and meta-analysis of 22 trials found that running can help lower blood pressure in people with chronic high blood pressure (hypertension). However, the greatest results were from running at a moderate pace and lower volume (total running time or mileage).

[4]

In addition, a large-scale study that used data collected from more 55,000 adults over the course of 15 years found that runners were 45 percent less likely to die from a heart attack or stroke than nonrunners. Even running fewer than six miles per week was enough to lower risk, compared with not running.

[5]

3. Running Improves Mood and Energy Levels

Running is a proven mood- and energy-booster.

For example, one study found that jogging for only 15 minutes (approximately one to two miles) improved perceived energy levels in undergraduate students and was more effective than meditation, deep breathing, progressive muscle relaxation, or guided imagery.

[6]

Exercise releases feel-good brain chemicals known as endorphins.

[7] Endorphins act as natural painkillers, create a general feeling of well-being, and are most effectively released by moderate-intensity aerobic exercise like running, notes Harvard Health.

[8]

Some runners are even lucky enough to experience a “runner’s high,” a relatively rare sensation often described as a feeling of bliss. Research suggests this sensation happens when the endocannabinoid system (which helps regulate pain perception, memory, mood, appetite, and many other bodily systems) gets triggered.

[9]

“When you run, it stimulates the release of endocannabinoids, which are your body’s natural pain relief medications, and that’s what gives you that ‘runner’s high’ feeling,” says Jordan Tishler, MD, an internal medicine physician at Brigham and Women’s Hospital in Boston, Massachusetts, who specializes in endocannabinoid medicine.

4. Running Maintains Healthy Bones

Running is a high-impact activity, which means there’s a moment when both feet leave the ground. That tends to generate concern about whether running places too much stress on your joints and bones, especially in older runners.

But research suggests that usually the opposite is true.

For example, a study published in 2021 in JBMR Plus assessed bone mineral density scans taken 10 years apart in sprinters between the ages of 40 and 85. Researchers found that those who ran regularly maintained — and even improved — their bone density over time. Meanwhile, those who reduced their training saw a decline in bone health.

[10]

The stress of running spurs your bones to adapt and become stronger, explains the study’s lead author Tuuli Suominen, PhD, a researcher at the University of Jyväskylä in Finland.

However, it’s important to start with less intense exercises and progress your running slowly, she adds. If you ramp up your mileage and intensity too quickly, your bones may not adapt quickly enough, increasing injury risk. Research suggests that incorporating strength training with foam rolling into your routine can help lower injury risk, too.

[11]

5. Running May Lower Chronic Disease Risk

As a form of physical activity, running can help prevent chronic conditions like obesity, type 2 diabetes, heart disease, and many types of cancer, per the Centers for Disease Control and Prevention.

[12]

Research in more than 1,000 adults showed that runners had a 28 percent lower risk of developing type 2 diabetes during an average follow-up period of 6.5 years, compared with nonrunners.

[13]

“Regular running can also be useful for weight management,” Walrod adds. “That often creates a beneficial ripple effect on your health.”

6. Running May Help You Live Longer

Running may prolong your life by improving your health and lowering your risk of chronic disease. In fact, research shows that runners generally have a 25 to 40 percent reduced risk of early death, compared with nonrunners. Moreover, runners tend to live three years longer than their nonrunning counterparts.

[14]

RELATED: The Last Word: Do You Really Need to Take 10,000 Steps a Day?

7. Running May Help With Weight Loss

Aerobic activities like running can burn many calories — between 240 and 336 in 30 minutes at a 5-miles-per-hour pace, per estimates from Harvard Health.

[15] Boosting your intensity also boosts your calorie burn.

By increasing the number of calories you burn during the day, you may be able to create a calorie deficit for weight loss. But know that exercise is only part of the weight loss equation; dietary changes are needed, too.

For example, one study involving 538 new runners found that those who ran five kilometers (approximately 3.1 miles) per week without changing their diet had an average weight loss of 5.6 kilograms (approximately 12.3 pounds) over one year. Meanwhile, those who ran and made dietary changes lost roughly 9.4 kilograms (20.7 pounds).

[16]

RELATED: Everyday Health Special Report: Weight Loss Reframed

The Takeaway

Running offers many health benefits, ranging from improved cardiovascular fitness and heart health to enhancing mood and boosting energy. Running can also promote healthier bones, help manage or prevent chronic diseases, and potentially extend your lifespan. When starting out, it is important to ease into a running routine gradually to build strength and endurance while avoiding injury.

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Start your day with a hearty and nutritious 6-grain hot cereal that will keep you energized and satisfied. @MayoClinic

6-grain hot cereal

Start your day with a hearty and nutritious 6-grain hot cereal that will keep you energized and satisfied. Prepare a big batch over the weekend and enjoy a warm, comforting breakfast all week long. Top it with your favorite fruits or a dollop of yogurt for added natural sweetness.

Servings: 14
Serving Size: ½ cup

Nutritional Information Per Serving

  • 114 calories 
  • 1 g total fat
  • 0 g saturated fat 
  • 0 g transfat
  • 0 g monounsaturated fat 
  • 0 mg cholesterol 
  • 74 mg sodium
  • 21 g total carbohydrate 
  • 3 g dietary fiber 
  • 0 g total sugars 
  • 4 g protein

Ingredients 

  • ½ cup uncooked pearl barley
  • ½ cup uncooked red wheat berries
  • ½ cup uncooked brown rice
  • ¼ cup uncooked steel cut oats
  • 3 tablespoons uncooked quinoa
  • 2 tablespoons of flaxseed
  • ½ teaspoon kosher salt
  • 1 ½ quarts water

Directions   

  1. In a large saucepan, combine the barley, wheat berries, rice, oats, quinoa, flaxseed and salt.
  2. Pour water over ingredients, stir and bring to a boil over medium heat.
  3. Reduce heat to low and simmer for 45 minutes, stirring occasionally.

Dietitian’s tip:

Make a big batch of this cereal on the weekend and reheat all week. Top with fruit or yogurt to add natural sweetness.

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

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Muscles in your body are a use-or-lose proposition. You need to use them to keep them strong!@ClevelandClinic

cleveland muscles

Cleveland Clinic
@ClevelandClinic

Muscles in your body are a use-or-lose proposition. You need to use them to keep them strong!

You may not realize it, but we all start losing 1 percent of muscle mass each year after age 30. That’s why your diet in later years should not look the same as it did when you were younger, says endocrinologist Susan Williams, MD.

Skipping breakfast, eating fast food and being inactive in your 20s and early 30s might not hurt your health in the short term. However, poor nutrition and lifestyle habits take their toll over time.

People who embrace good habits early on really get ahead of the game, Dr. Williams says. But it’s never too late to start eating better and taking better care of your body.

Whether you’re 30 or 50, Dr. Williams offers three important tips to get started in eating right when you are thinking about your long-term health.

RELATED: Do You Know How Much Exercise You Really Need? 

1. Keep your weight in check

A roller coaster of weight gain and loss can change your body composition and leave you with more fat mass and less lean muscle mass.

2. Eat three balanced meals a day

You also want to limit your snacks in between. The word “balanced” is especially important because eating a wide variety of foods will help you prevent nutritional deficiencies.

Dr. Williams suggests this simple shopping list:

  • Lean proteins. Choose chicken, white fish, oily fish like salmon, eggs, tuna fish and red meat (less frequently than other protein).
  • Whole grains. This includes multigrain breads, and long-cooking rice or oats.
  • Veggies. Go for fresh or fresh frozen. Choose what’s in season and enjoy a variety to get the vitamins and minerals your body needs.
  • Fruit. Fresh fruit is best, followed by frozen. Canned fruit can be OK, but choose options in light syrup or water. Check the label and avoid added sugar.
  • Dairy. Choose milk, yogurts, cheeses and cottage cheese that are low-fat or fat-free.

Steer clear of cookies, cakes, pies, ice creams, juices and rich desserts. If that sounds like no fun, Dr. Williams advises treating these foods as treats. Save them for dining out or special occasions, but don’t make them part of your daily diet.

RELATED: Which Bread Is Best For You — Whole-Grain, Multigrain or Whole Wheat?

3. Use your muscles

Eating protein and being physically active are equal partners in the quest for maximum health, Dr. Williams says. Muscles are made of protein, but simply eating protein is not enough to save them.

“Muscles in your body are a use-or-lose proposition,” she says. “You need to use them to keep them strong.”

Can’t carve out time for the gym? Try this daily routine:

  1. In the morning, stretch for 10 minutes.
  2. At lunch, eat and then walk for 10 minutes.
  3. After dinner, spend 10 minutes with stretch bands or light weights.

Even a half hour of physical activity can make a world of difference, especially if you make it a habit in your 30s. “Don’t let your weight creep up while your muscle mass creeps down over your 30s and 40s,” Dr. Williams says. The longer you wait, the harder it will be to get started — and the more muscle you will have already lost.

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You might not be worried about the flu, but it’s a serious illness that merits proactive measures. Here’s why you should get the flu vaccine and when to get it @ClevelandClinic #kidshealth

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.

Why the vaccine matters

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.”

When to get the flu vaccine

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.”

Why it’s important to get a flu shot every year

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.”