Your Health.July 2020

Your

Health Daily Journal media

JULY 2020 | In this issue:

TIPS FOR LEAVING HOME DURING COVID-19 Benefits of strength training Using CBD oil to strengthen immune system

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COVID-19: Tips for leaving home to travel and more

By Mayo Clinic

If coronavirus disease 2019 (COVID-19) stay-at-home restrictions are easing in your community, you might wonder how to visit public places and protect your health. Here's what you need to know.

Before you head out

Follow guidance where you live.

In the U.S., activity restrictions vary among cities and states. Before you head out, check your city or state health department's website for information about local restrictions aimed at preventing the spread of the COVID-19 virus.

The best way to protect yourself from the COVID-19 virus is to avoid exposure. If you go out, wear a cloth face covering. Keep a distance of about 6 feet (2 meters) from others if the COVID-19 virus is spreading in your community, especially if you have a higher risk of serious illness. Avoid close contact with anyone who is sick or has symptoms. Also, avoid large events and mass gatherings.

In addition, practice good hygiene. Wash your hands often with soap and water for at least 20 seconds, or use an alcohol-based hand sanitizer that contains at least 60% alcohol. Cover your mouth and nose with your elbow or a tissue when you cough or sneeze and then wash your hands or use hand sanitizer. Also, avoid touching your eyes, nose and mouth.

If you feel sick, stay home. Don't visit public areas unless you're going to get medical care. Avoid taking public transportation if you're sick.

And if you're at higher risk of serious illness, don't head out into the community just yet. It's safer to stay home. If other members of your household return to work or visit places where social distancing isn't possible, it's recommended that they isolate themselves

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WASH BEFORE YOU GO: Before heading out, there are a few things that you have to check before traveling or going out to restaurants. Practicing good hygiene can help prevent the spread of COVID-19. from you.

Safety tips for public places

Beyond taking general precautions to prevent COVID-19, consider specific safety tips for visiting different public places.

Traveling Before traveling check the websites of the U.S. Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO) for health advisories and self-quarantine requirements.

Consider checking the U.S. Transportation Security Administration's website and your airline's website for additional guidance.

Consider the risks associated with different types of travel.

There might be a risk of getting the COVID-19 virus on a crowded flight if other travelers on board are infected. On a bus or train, sitting or standing within 6 feet (2 meters) of others for a prolonged period can put you at risk of getting or spreading the COVID-19 vi-

rus. Traveling by car or recreational vehicle often involves stops that could put you in close contact with infected people.

If you're planning on booking a hotel room, check the hotel's website to learn about precautions being taken and if amenities, such as the gym or restaurant, will be open.

Bring cleaning supplies with you.

When you get to your room, disinfect all high-touch surfaces, such as light switches, sink faucet handles, door knobs and the remote control. Wash plates, cups or silverware (other than pre-wrapped plastic) before using. Also, confirm the hotel's cancellation policy before making a booking.

Restaurants Before you eat at a restaurant, check the restaurant's safety practices. Are the employees wearing cloth face coverings, regularly disinfecting high-touch surfaces and practicing social distancing? Is there good ventilation? Are tables set far enough apart from each

other to allow for social distancing? Is the menu digital or disposable?

Ideally, the restaurant won't offer salad bars, buffets and drink-filling stations that require people to use common utensils or dispensers. If you need to wait in line for service, maintain a distance of at least 6 feet (2 meters) from others. If possible, use touchless payment.

When ordering takeout, try to pay online or over the phone to limit contact with others. If you're having food delivered, ask for it to be left outside your home in a safe spot, such as the porch or your building's lobby. Otherwise, stay at least 6 feet (2 meters) away from the delivery person. If you're picking up your food at the restaurant, maintain social distancing while waiting in the pickup zone. After bringing home your food, wash your hands or use hand sanitizer.

Places of worship

Before going to a place of wor-

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ship, check to see if the size of gatherings is being limited and how that might affect your visit.

Seek out services held in large, well-ventilated areas. Continue social distancing during services.

Also, avoid contact with frequently touched items, such as books. Place any donations in a stationary collection box. If food is offered at an event, look for prepackaged options.

Gyms

Before going to the gym, call to see if it's limiting how many members are allowed in at the same time. You might have to reserve a block of time in advance, with staff cleaning the facility between blocks. Ask about the facility's cleaning and disinfecting policies and whether you'll be able to use the locker room or bathroom. If you are interested in group exercise classes, ask if they are being offered.

Your gym will likely enforce social distancing by blocking access to every other cardio machine. Follow the gym's guidelines and stay at least 6 feet (2 meters) away from other members. Clean equipment before and after using it.

Some equipment that's difficult to clean, such as foam rollers and yoga blocks, might not be available.

If you're at higher risk of serious illness, you might consider waiting to return to the gym.

Ask if your gym offers virtual classes or training.

Salons

When making your appointment, ask about safety measures. You might be required to attend your appointment alone, wash your hair at home to reduce traffic near the shampoo area, and wait in your car or outside until your appointment begins. In addition, you might ask whether the salon is offering blow drying. Eliminating blow drying could reduce the spread of germs.

Ideally, the salon will stagger appointments to limit how many people are in the facility at the same time. You might ask about the salon's disinfecting practices. Is the staff regularly wiping down high-touch surfaces? Are chairs and headrests disinfected after they are used? Is the staff wearing cloth face coverings and regularly washing their hands? Are they wearing single-use gloves for nail and facial work? Also, look for touchless payment options.

YOUR HEALTH

RETURNING TO WORSHIP: Tips for places of worship include knowing the size of the gathering and if the service is in a large ventilated space. cery store early in the morning or late at night, At the store, disinfect the handle of the shopwhen the store might be less crowded. If you're ping cart or basket. Stay at least 6 feet (2 meters) at higher risk of serious illness, find out if the away from others while shopping and in lines. store has special hours for people in your situ- If possible, pay without touching money or a ation and shop during these times. You might keypad or use hand sanitizer after paying. Also, also consider ordering your groceries online for apply hand sanitizer after you leave the store. home delivery or curbside pickup.

When you get home, wash your hands.

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Before going to get your groceries, consider visiting the chain's website to check on the precautions being taken. For smaller businesses, call the store.

To make social distancing easy, visit the gro-

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Why you shouldn’t be intimidated by strength training

W

Shawn, PT

Gwen, PT

Kaylen, PT

• JOINT PAIN • WEAKNESS • PEDIATRIC DELAYS • WOMENS ISSUES

ZACH STICH | YOUR HEALTH

BENEFITS OF THE GYM: Despite the stereotypes of the weight room, without strength training you are missing out on many of the benefits. many sets? What’s the best way romuscular pathways improve, your current fitness level.

It is difficult to know where to to work different muscle groups which can improve coordination start with weightlifting. How much and how do you prevent injury? and reduces the risk of falls. Musweight? How many reps? How Many people also worry that lifting cle also burns more calories than weights will make them sore. Some fat, so increasing muscle mass inpeople fear that if their goal is to creases the body’s ability to burn lose weight and slim down, won’t calories, which helps reduce fatty strength training just make them tissue. So if you have been only dobigger and bulkier? Isn’t doing car- ing cardiovascular exercise to lose diovascular exercise like walking, weight, but can’t quite get down to biking, jogging enough? your goal, adding strength training The truth is, if you’re avoiding may be the tool you need to get weightlifting in your exercise rou- there. Metal health improves with tine, you’re missing out on the decreased rates of depression and many benefits that it provides, improved body image. starting with the most obvious.

Starting a strengthening proLifting weights builds muscle. That gram shouldn’t be a scary thing. means at any age, or if you have Starting light and working to inbeen sedentary for a long period crease weight over time is imporof time, it is not too late to build tant to prevent injury. Exercise Tiffany, PT Desiree, OT Kelsey, SLP muscle mass. It also can slow the professionals like personal trainers rate of age related sarcopenia, the and physical therapists can help wasting away of muscle mass that you learn how to target important happens with age. Having more body groups safely and effectively. muscle makes it easier to do every- They can help you determine how day tasks like walking up a flight much weight, and how many reps of steps, getting up from a chair, and sets to build strength and reor taking out the trash. But mus- duce soreness. They can teach you cles are not the only thing that gets how and when to progress your stronger with resistance training. strengthening routine, and build Bones, tendons, and ligaments your confidence to get you on the also benefit, which can reduce the path to success. It is definitely risk of osteoporosis and injury. worth your time to learn and inMetabolism improves, which can corporate strength training in your decrease the risk of diabetes. Neu- wellness routine!

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hat images come to mind when you hear the terms “strength training”, “weightlifting” or “resistance training”? Are you picturing a bodybuilder-type figure holding a barbell overhead; someone with bulky muscles pressing to lift an excessively heavy load? Do you GWEN walk by the freeweight section of HUMANN the gym and feel OSPTI Column out of place, like that’s only for serious athletes or people who are much more advanced at working out? In reality, most people have fitness and wellness goals below the level of those high level athletes, and strength training can and should be a component of your overall exercise program no matter

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The best ways to strengthen the immune system with cannabis oil

By Rae H

For Your Health

A frequent question that has beguiled our readers is - “Can CBD oil boost immune system?”

With the laws varying from region to region and the hallucinatory properties associated with cannabis, it can be pretty confusing. However, cannabidiol (CBD) is free of psychoactive traits. Below are the details of the uses of cannabis oil.

What is CBD oil good for?

Advantages of using CBD oil for immunity

CBD or cannabidiol’s potential effects as immune suppressants have been proven in a number of clinical researches.

CBD ADVANTAGES: CBD oil has several advantages including pain relief, good intestinal health and more.

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PEA fatty acid and cannabidiol in the complex. Hence, one of the major CBD oil health benefits is to relieve colitis and diarrhea.

• Can be used for preventing acne and other skin diseases - CBD oil also contributes to soothing the skin by modifying the factors which cause acne.

It prevents the secretion of excess sebum from the sebaceous glands, which causes blackheads and pimples.

• Works to alleviate depression and anxiety - cannabis oil is a noted antidepressant. In two studies of 2011 and 2014, researchers discovered that this compound had improved speech problems. When used by people with a fear of public speaking and social anxiety, it showed impressive changes. It increases blood circulation to those regions of the brain associated with speech, and changes the receptors’ response to serotonin, thus helping them

perform better.

Before you start a regular intake of CBD oil, you need to be aware of your bioavailability.

What is bioavailability? It is the ratio of your body’s capacity to absorb CBD to the amount of cannabidiol available in the product. The bioavailability, thus significantly varies, depending on body mass and the concentration of the oil in the substance. We recommend consulting your doctor about the right dosage for you and whether it is essential for your body. Since CBD oils are packed in dropper containers, you need to know the number of drops.

It’s always best to start with low doses, say one drop, and then increase slowly depending on your body’s reaction to it.

Tips to make CBD oil taste better

The next question that comes is, “How long does CBD oil take to work?” It has been found that they work faster when

consumed orally, within two hours. However, the earthy taste might not suit everyone, and they might not be able to keep the drops under the tongue for a minute. Don’t worry: We are here with some handy tricks to enjoy your CBD intake without compromising with its potency.

1. Prepare your own CBD oil-flavored snack.

2. Spice up your morning smoothie or coffee with CBD oil.

3. Take CBD with a few drops of honey.

Final word Now that it’s clear how CBD oil and immune function are related, how to buy the oil? Always purchase from companies that employ certified testing methods. Reputed brands always test their products at a third-party lab. Read the product reviews and order only from an authorized store or brand.

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We have listed some ways in which it boosts our immunity: • Providing relief to cancer patients - Since cancer occurs due to malfunctioning and abnormal multiplication of body cells, it ultimately damages the immune system. CBD oil prevents this rapid growth of cells and promotes apoptosis or death of the damaged cells.

Hence, the symptoms caused by cancer, such as pain and vomiting, are reduced considerably. Patients undergoing chemotherapy have switched to CBD oil from other painkillers.

The best CBD oil for COPD has such a regenerative effect on the lungs that it can provide relief in lung cancer and other such pulmonary diseases.

• Maintains good intestinal health - It has been found that CBD oil can help reduce inflammation in the gut. The microorganisms in the intestines work better to maintain immunity balance under the influence of

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IN-PERSON AND ONLINE

Thank you for allowing us time to put our expertise to work to safely care for you in the way that you feel most comfortable.

IN-PERSON Yes. It is safe to come in and see us. We have extensive protocols in place in our hospital, ER and clinics.

• Everyone is screened before entering and must wear a mask • Plexiglass shields protect you and our check-in staff • Enhanced cleaning practices have been implemented

ONLINE If you prefer a virtual visit: • Simply call 218.739.2221 to set up your online appointment.

• Or go to www.LRHC.org/VirtualAppointments and follow the easy steps outlined there.

Find all of our comprehensive COVID-19 safety measures at www.LRHC.org

Don’t delay. Call for an appointment today.

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