Health & Wellness - February 2024

ALZHEIMERS

KID’S HEALTH ILLNESS PROTECTION

January 30, 2024

CONTACT LENSES

Bradford Publishing Company

HEALTH GOALS

MENTAL HEALTH

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January 30, 2024 — Bradford Publishing Company

Alzheimer’s a growing crisis in Pa. By MARCIE SCHELLHAMMER

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lzheimer’s is a growing crisis in Pennsylvania, with 320,000 residents predicted to be living with the disease by 2025.

According to the Centers for Disease Control, one in 10 people aged 45 years and older are experiencing subjective cognitive decline — memory problems that have been getting worse over the past year.

Sometimes it’s just aging. But when it starts interfering with day-today activities, it’s time to speak to one’s doctor.

According to the CDC, only half of those with cognitive decline have discussed their symptoms with a healthcare provider, while 35% have had to give up day-to-day activities and 28% need help with household tasks.

As of 2020, in McKean County, the number of people aged 65 and older who had Alzheimer’s dementia was estimated at about 900 people, or 10.7%. The state’s average

was 11.5%. In Elk County, it was estimated at 10.9%; in Potter County, at 10.7%; and in Cameron County, 10.6%.

The Alzheimer’s Association predicts a 14.3% increase in the prevalence of the disease by 2025. That translates to an estimated

Short-Stay Rehabilitation • Long-Term & Respite Care

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additional 130 people in McKean County, 76 people in Elk County, 42 in Potter County and 10 in Cameron County.

People with Alzheimer’s disease and related dementias are usually cared for by family members or friends, the CDC reported. The majority (80%) of people with Alzheimer’s disease and related dementias are receiving care in their homes. Each year, more than 16 million Americans provide more than 17 billion hours of unpaid care for family and friends with Alzheimer’s disease and related dementias. In 2019, these caregivers provided an estimated 18.5 billion hours of care.

Approximately twothirds of dementia caregivers are women, about one in three caregivers (34%) is age 65 or older, and approximately one-quarter of dementia caregivers are “sandwich generation” caregivers, meaning that they care not only for an aging parent, but also for children under age 18, the CDC reported.

The demands of caregiving can limit a caregiver’s ability to take care of themselves. According to the CDC, family caregivers of people with Alzheimer’s and related dementias are at greater risk for anxiety, depression and poorer quality of life than caregivers of people with other conditions.

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January 30, 2024 — Bradford Publishing Company

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Fill up on healthy eating pointers

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iet and exercise are the key components of maintaining a healthy weight and protecting yourself against chronic disease. According to the Missouri Department of Health & Senior Services, eating smart and being active have similar effects, including reducing risk for heart disease, high blood pressure, stroke, some cancers, and diabetes. In addition, these healthy living strategies can improve personal appearance and improve overall well-being — helping people live longer and maintain their independence.

People may wonder how to eat better when faced with many diets, each of which promises great results. It can be confusing when navigating all of the options, and there is no magic formula to eating better. Common sense can come into play when attempting to eat better, and individuals also can consider these strategies to make diet work for them as they seek to live healthier.

• Eat colorful, varied, nutritionally dense foods. Medical News Today says each meal should be 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein.

Select an array of colorful foods that will provide most of the nutrients needed.

• Choose fiber-rich foods. Fresh fruits and vegetables, whole 6

authors of a new study published in JAMA Network Open in October 2023, middleaged and older adults with overweight or obesity and metabolic syndrome lost visceral fat (belly fat) and showed a greater reduction in the percentage of total fat while adhering to a Mediterranean diet.

They also had delayed loss of lean body mass, which often comes with aging. Mediterranean diets prioritize legumes, seafood, vegetables, and “good” fats like olive oil.

grains, nuts, and legumes are good sources of fiber. Fiber helps people maintain digestive health and can help you to feel fuller longer, reducing the potential for overeating, according to the Centers for Disease Control and Prevention.

• Note how you feel after eating. Create a food journal where you jot down notes about how you feel after eating certain foods. If you notice that certain foods or ingredients

trigger adverse reactions, it may be worth avoiding that type of food or looking for an alternative.

Stomach upset or bloating after eating dairy, for example, may indicate an intolerance for lactose.

• Explore the Mediterranean diet.

While you should avoid fad diets that often produce short-term but unsustainable results, a Mediterranean diet has stood the test of time. According to the

• Control portion sizes.

Sometimes it’s not what you eat but how much you eat that affects health. Weighing and measuring food can help you control portions and understand how many calories you’re consuming each day.

The National Institutes of Health says eating plans that favor 1,200 to 1,500 calories per day for women and 1,500 to 1,800 for men are good targets to lose weight at a healthy pace when combined with moderate exercise.

Balanced eating is a major component of a healthy lifestyle. While there are many fad diets, eating plans with a proven track record that are supported by the medical community may be your best bet.

January 30, 2024 — Bradford Publishing Company

Bradford Publishing Company — January 30, 2024

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Parents can help kids keep their weight in check

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besity poses a significant threat to adults and children across the globe. Being overweight or obese is a particular concern for children because the extra pounds gained in childhood can follow them into adulthood, potentially leading to serious health issues down the road.

According to the Centers for Disease Control and Prevention, the prevalence of obesity was 19.7 percent and affected about 14.7 million children and adolescents between the ages of two and 19 in the United States between the years of 2017 and 2020.

The Government of Canada reports that roughly 30 percent of Canadian children and adolescents between the ages of five and 17 are overweight or obese. Carrying extra pounds puts children at risk for chronic diseases and health conditions like asthma, type 2 diabetes and heart disease.

A healthy lifestyle can turn the tables on the obesity epidemic. Parents and other caregivers are instrumental in helping children avoid the pitfalls of obesity, and the following are some ways they can help kids make healthy choices.

• Involve children in 8

health discussions.

When children visit the pediatrician for periodic health examinations and physicals, inform them in age-appropriate ways about their health. Doctors frequently use charts and body mass index numbers to explain healthy weight ranges.

Use these diagrams and data sets to show children where they rank, but don’t make it seem like they made mistakes. Assure them that everyone will work together to get on track.

• Stock the home with healthy foods. Easy access to high-calorie junk foods is a problem for many kids. Children may be more inclined to reach for a bag of chips than an apple if the chips are easier to access. Parents can keep plenty of healthy food on hand, and limit the propensity to keep sweets or other foods available.

• Model good behavior.

Parents who are overweight themselves and do not eat a healthy balance of foods may be setting the wrong example for their children.

Make maintaining a healthy weight a family affair by cooking and exercising together.

• Encourage physical activity. Parents can set strict parameters on screen usage so that children will have to find other activities to fill their time. When video games or TV

shows are no longer available, kids will venture outdoors to ride bikes or play sports.

Parents should be vigilant in their efforts to prevent childhood obesity. Learning to manage weight is an important life lesson that can pay lasting health dividends.

January 30, 2024 — Bradford Publishing Company

How to keep young athletes healthy

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fter COVID-19 waylaid sports participation and other activities, young athletes have returned to competitive athletics in droves.

The most recent data from the Sports & Fitness Industry Association says 37 percent of children between the ages of six and 12 played team sports on a regular basis in 2021. At the highest point in 2008, 45 percent were involved in sports. According to various youth sports participation surveys, including those from the Aspen Institute and TeamSnap, children between the ages of six and 18 spend an average of 16.6 hours each week playing sports.

With so much time devoted to sports participation, everyone involved can take steps to ensure that young athletes are safe and healthy during practice and play.

• Encourage rest.

Pushing the body to the brink without routine rest is a recipe for injury. Rest provides recovery time for muscles and joints as well as the mind.

Athletes can aim for at least one day off from the sport per week.

After the season ends, children can take an extended break before beginning a new sport.

• Eat balanced meals.

Families can plan balanced meals that will provide the nutrition young athletes need to fuel Bradford Publishing Company — January 30, 2024

damage that could keep a player out for the season or even permanently. Young athletes shouldn’t try to be heroes and play through pain.

their bodies. With increased physical activity comes a need to eat more.

The International Olympic Committee says nutrients such as vitamin D, calcium and iron are essential but often lacking in youths with restrictive diets. A young athlete should eat plenty of complex carbohydrates, healthy fats, protein, and vegetables.

• Encourage variety.

MedlinePlus reports that many young athletes are engaging in “single-sport specialization” early on, focusing only on

one sport, even during offseasons. Repetitive use of joints, bones and muscles for these sports can cause various injuries. To prevent that, young athletes should participate in a variety of sports and training exercises.

• Alleviate mental pressure on athletes.

Many young athletes throw themselves entirely into sports, perhaps at the expense of having more well-rounded childhoods. The National Federation of State High School Associations says only around 2 percent of high school athletes are awarded some form of athletic scholarship to compete in college, and fewer than 2 percent of NCAA student athletes go on to play professionally. Putting all of one’s eggs in the sports basket can contribute to anxiety that stems from pressure to succeed.

Keep the emphasis on fun so young athletes don’t feel pressured.

• Wear the right gear.

Athletes always should wear the safety gear required for the sport they’re playing. This may include eye protection, helmets and more.

• Avoid performanceenhancing substances.

Caffeine, anabolic steroids, steroid precursors, creatine, and stimulants are substances athletes use to boost performance.

They can cause many health issues and even lead to addiction.

• Discourage young athletes from playing through pain. Pressing on through pain or an injury is a recipe for

Young athletes can take many steps to stay healthy without affecting how much they enjoy the thrill of competition.

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Evergreen Elm Inc. exists to provide supports to people with disabilities. We aim to assist people in living what they would individually consider their best everyday life. In service since 1974, Evergreen Elm Inc. has been a leading advocate for inclusion. The services we provide support the Individual as well as the community. Our mission is to provide quality living arrangements and life programs for intellectually challenged and mentally challenged adults in McKean County.

We strive to achieve our overall mission in a variety of environments including living arrangements such as residential homes and supportive living homes, but also through programs such as the supportive living program, the horticulture program, and life sharing program.

With reference to all programs, Evergreen Elm provides services in developing areas of self-help skills, economic and academic activity, numbers and time, language skills, domestic skills, physical development, vocational activity, self-direction, responsibility, socialization and behavioral skills. The overall goal for each individual involved in our program is to develop their strengths to the most independent level they are capable of achieving, within the framework of their individual wishes and expectations.

This year, we are celebrating 50 years of service! We appreciate all the support we have received from the community throughout these 50 years and look forward to another 50 years serving the community!

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January 30, 2024 — Bradford Publishing Company

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(814)362-6853 Bradford Publishing Company — January 30, 2024

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Winter comfort hacks for contact lens wearers O

ne in five contact lens wearers find lenses to be less comfortable by the end of the day. If that describes you, you may already know that cold air, wind, and indoor heating, especially during winter, can bring additional challenges.

The good news? It doesn’t have to be that way. From your morning coffee to post-work happy hour (or gym session), you can help your lenses go the distance in cool weather with these comfort hacks: 1. Control indoor air: Indoor heating reduces humidity, which can result in a drying effect on the lenses. You can help ease the resulting discomfort by turning down the thermostat a bit and by using a humidifier. These days, there are portable mini humidifier models, so it is easy to run one in most rooms or even to bring one to the workplace.

2. Protect winter eyes: Whether you’re building a snowman with the kids or enjoying a frosty winter walk in the neighborhood, cold air and wind can dry out the surface of your contact lenses. Add a layer of protection from the elements by wearing UV-blocking sunglasses before stepping outdoors.

3. Follow directions: Whether you gave a huge presentation at work or stayed out a bit 12

too late with friends, it’s tempting to fasttrack your bedtime routine at the end of a long day, especially as the winter days get shorter and darker. When it comes to contact lens care though, shortcuts like reducing rubbing and rinsing times, or topping off solution mean your lenses aren’t getting proper care.

Follow the instructions carefully, no matter how exhausted you are, and always remove your lenses before falling asleep.

4. Clean and moisturize: Contact lens wearers who wear contacts that are replaced weekly, biweekly, or monthly may attribute various challenges to wearing their lenses during the winter season, including dryness and irritation. However, using a contact lens solution that conditions and hydrates lenses can help with all-day comfort.

Choose a multi-purpose solution recommended by board-certified optometrists that’s uniquely formulated for dry, uncomfortable contact lenses, such as Biotrue Hydration Plus Multi-Purpose Solution. Offering exceptional cleaning and disinfection, and dissolving protein buildup, it’s formulated with your eyes’ biology in mind to promote allday hydration. In fact, it keeps more moisture on your contacts (for 12 hours compared to the original Biotrue Multi-Purpose Solution, based on a laboratory study) as well as provides up to 20 hours of moisture (based on a laboratory study). For more information and complete use instructions, visit biotrue.com.

5. Pack right for holiday and winter travel: Long flights and dry cabin air can leave contact lenses feeling dry.

Biotrue Hydration Plus

Multi-Purpose Solution also comes in a convenient travel-sized bottle and meets TSA regulations as a medically necessary liquid, so it can be easily tossed into your carry-on to equip your contacts for comfort. And to provide instant moisture and comfort to lenses, try using Biotrue Hydration Boost Contact Lens Drops, a preservative-free hydrating formula enhanced with bio-inspired ingredients.

6. Take inventory of your habits: Are you enjoying increased screen time as you spend more time indoors? Be sure to practice self-care and take regular screen breaks. Every 20 minutes, look 20 feet away for 20 seconds.

By employing these lens-related comfort hacks, you can help contacts feel comfortable this winter, and beyond.

–StatePoint January 30, 2024 — Bradford Publishing Company

Everyday habits to help protect against illness this season

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ith only 8% of children and 21% of adults reporting receipt of the 2023-24 COVID-19 vaccine, less than half the population reporting receipt of a flu vaccine and just 20% of adults 60 and over reporting receipt of the respiratory syncytial virus (RSV) vaccine, it’s no surprise that rates of respiratory illnesses are at elevated levels this season.

“Respiratory illness is all too common, particularly during colder months when people spend more time indoors and germs can spread more easily,” says Dr. Albert Rizzo, chief medical officer, American Lung Association. “Fortunately, there are many strategies for staying healthy.”

The American Lung Association is sharing everyday habits you can adopt to help avoid infection, along with information about available tools to help prevent severe illness: • Wash your hands.

Regularly wash your hands with soap and water. If soap and water isn’t available, use hand sanitizer with at least 60% alcohol.

• Cover your cough and sneeze. Stop the spread of infection by using a tissue to cover your mouth and nose when Bradford Publishing Company — January 30, 2024

you cough and sneeze.

You can use your elbow if a tissue is not available.

• Keep your distance.

Close contact with a person who is sick increases exposure to respiratory droplets containing a virus.

Maintain your distance whenever possible.

• Stay home. In addition to staying home when you are sick, try your best to keep your distance from household members to help prevent them from getting sick.

• Clean and disinfect.

When someone is sick at home, cleaning and disinfecting frequently touched surfaces is especially important to help prevent the spread of illness.

• Consider wearing a mask. Wearing a mask helps provide protection against circulating viruses, and can help protect people at higher risk of serious illness. Effectiveness does vary depending on the virus and mask quality.

• Get up to date. Talk to your doctor to see if you and your family members are up to date on vaccinations.

Flu vaccination is

recommended for everyone 6 months of age and older.

RSV vaccination is recommended for adults 60 years of age and older after having a discussion with their healthcare provider. Maternal RSV vaccination is recommended as an option to help prevent babies from developing severe RSV illness and is given during weeks 32-36 of pregnancy during September through January.

COVID-19 vaccination is recommended for everyone 6 months of age and older.

• Learn more about monoclonal antibodies. If you have an infant or are an expectant parent, ask your healthcare provider about a monoclonal antibody injection to help provide protection against severe

RSV illness. This preventative antibody is recommended for infants under 8 months of age and babies between 8-19 months at increased risk of severe RSV. • Get tested, if needed.

If you do get sick, testing can help your healthcare provider determine which virus you have, and inform next steps such as treatment. Talk to your healthcare provider about testing right away if you get sick, especially if you are at increased risk for severe illness.

• Seek treatment.

Antiviral medications available for flu and COVID-19 may lower your risk of severe illness, hospitalization and death if started early and within the recommended treatment window.

–StatePoint 13

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January 30, 2024 — Bradford Publishing Company

Bradford Publishing Company — January 30, 2024

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Set these 10 doctor-recommended health goals I s it time to hit the reset button on your health and wellness? Not sure where to start? Doctors say you can make the biggest impact with small, incremental tweaks to your routine.

“It is quite common to set big-picture, ambitious health goals,” says Jesse M. Ehrenfeld, M.D., MPH, president of the American Medical Association (AMA). “But the good news is you don’t have to make major changes in one fell swoop; small, positive health choices made right now can have long-lasting effects.”

Want to get started today? Here are the 10 goals the AMA recommends top your list: 1. Get moving. Exercise is essential for your physical and mental health. The American Heart Association recommends that adults get at least 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity. Just can’t get to the gym? No problem: start off by going for a family walk, taking the stairs at work or parking a little farther away.

2. Tweak your diet to include more water and less sugar-sweetened beverages. Replace processed foods -- especially those with added sodium and sugar -with nutritious, whole foods. Stock your fridge and pantry with fruits, 16

vegetables, whole grains, nuts and seeds, low-fat dairy products, and lean meats and poultry.

3. A number of respiratory viruses circulating this winter can be serious and even life-threatening. Get up to date on your vaccines to protect yourself and your family. These include the annual flu shot and the updated COVID-19 vaccine for everyone 6 months and older. Vaccines are also available to protect older adults from severe RSV. New tools to protect infants during RSV season include maternal vaccination and monoclonal antibody immunization.

If you have questions, speak with your physician and review trusted resources, including getvaccineanswers.org.

4. Get screened. Estimates based on statistical models show that since April 2020, millions of screenings for breast, colorectal and prostate cancer may have been missed due to pandemic-related care

disruptions. Check in with your physician. If you’re due for preventive care, tests or screenings, make an appointment. These measures are designed to keep you healthy and help your doctor spot certain conditions before they become more serious.

5. High blood pressure, often referred to as hypertension, can increase your risk of heart attack or stroke, and it affects millions of Americans.

Visit ManageYourBP. org to understand what your blood pressure numbers mean and what you can do to get your blood pressure under control.

6. One in 3 American adults has prediabetes, a condition that can lead to type 2 diabetes if left unmanaged.

However, healthy eating and exercise can help delay or even prevent the onset of type 2 diabetes. Learn your risk by taking a simple 2-minute self-screening test at DoIHavePrediabetes.org. This resource also features helpful

lifestyle tips that can help you reverse prediabetes.

7. If consuming alcohol, drink only in moderation. The U.S. Dietary Guidelines for Americans defines that as up to one drink per day for women and two drinks per day for men, and only by adults of legal drinking age.

8. Your health care provider can offer resources and guidance for quitting tobacco and nicotine. Declare your home and car smoke-free to eliminate secondhand smoke exposure.

9. Follow your doctor’s instructions when taking prescription drugs – especially opioids. Always store and dispose of medications safely to prevent misuse. Whenever prescribed antibiotics, take them exactly as directed. Not taking the full course can lead to antibiotic resistance, a serious public health problem, and will not make you feel better if you have a virus, such as a cold or flu.

10. Good mental health is part of good overall health. Manage your stress, get sufficient sleep, exercise and seek help from a mental health professional when you need it.

For a healthier you, invest in your wellness with these doctor-recommended goals.

–StatePoint January 30, 2024 — Bradford Publishing Company

Prioritize your mental health in 2024 with these 9 tips

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s the new year begins, many people make resolutions regarding their physical health, but it’s just as important to focus on mental health in the year ahead, especially for older adults, according to experts.

“As people age, they may experience stressors such as serious illness, losing close friends and family members, managing life on a fixed income, and coping with concerns about their own mortality.

While seniors may show resilience to these dimensions of vitality, when they’re compounded, these losses and stressors can result in a myriad of behavioral health issues, including depression, anxiety, stress, and insomnia,” says Dr. Lindsay Evans-Mitchell, board certified adult psychiatrist and behavioral health medical director for Cigna Healthcare’s Medicare Advantage business.

Dementia, which includes memory loss and language difficulties, is another issue often more pronounced with age, and in earlier stages, it can often mimic some symptoms of depression.

Fortunately, Dr. Evans-Mitchell says making healthy choices can improve your quality of life, including your overall mental well-being, and potentially reduce your risk of both depression and dementia: • Practice good nutrition: There is evidence that plantbased diets are Bradford Publishing Company — January 30, 2024

• Pick up a hobby: Hobbies like gardening, cooking and solving puzzles can help improve your memory and your physical and mental health.

associated with better health, including better emotional health.

That’s another reason to add more green, leafy vegetables to your diet.

• Exercise: Regular exercise can positively affect cognitive ability. If you have a Medicare Advantage (MA) plan offering access to a fitness program at no extra cost, then make sure to take advantage of it. You can learn about Cigna Healthcare’s MA plans at

cignamedicareinformation. com.

• Hydrate: Drink plenty of water. Dehydration can negatively affect cognitive performance.

Even mild dehydration can drain energy and cause fatigue.

• Enjoy some sunshine: Sunlight provides needed vitamin D. Getting sunshine may increase your serotonin and help you stave off depression caused by Seasonal Affective Disorder, or SAD. Also, according to the Alzheimer’s Association, exposure to vitamin D can

lower dementia risk by as much as 40%.

Of course, make sure to take proper precautions, such as wearing a hat, using sunscreen, and wearing eye protection that shields against UV light.

• Get plenty of rest: Older adults need seven to nine hours of sleep each night, according to the National Institutes of Health. People who get six hours of sleep or less a night are at greater risk of developing dementia later, the organization says. Additionally, poor sleep could be a sign of depression and should be discussed with your doctor.

• Stay away from harmful substances: Dealing with behavioral health issues in unhealthy ways, such as abusing prescription or illicit drugs or alcohol, will only worsen the situation. According to the National Institutes for Health, research shows heavy alcohol use can increase the risk of both dementia and depression.

• Be social: Isolation can lead to depression, which only worsened for many during the COVID-19 pandemic.

Reach out to friends and family in person, via video chat, or over the telephone.

• Find help if you need it: Keep your regular medical appointments, and don’t hesitate to seek additional help from your network, if you need it. This may take the form of a financial advisor, a clergy member, or a mental health professional. Medicare generally covers the cost of behavioral health services, including depression and addiction treatment, as well as talk therapy. Virtual services are often available to those living in rural areas. And if you’re experiencing a crisis that includes suicidal thoughts, call 988 immediately.

“For some older adults, seeking help can be difficult,” says Dr. Evans-Mitchell. “But getting help is a sign of strength, not weakness. There’s no benefit to suffering in silence when help to improve your life is within reach.”

–StatePoint 17

RSV can affect children as well as adults

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ach year, it’s estimated that more than 160,000 U.S. adults are hospitalized and 10,000 of them die due to Respiratory Syncytial Virus, or RSV, a common respiratory virus. While most people only develop mild symptoms similar to that of a common cold, RSV can be dangerous for certain people at high risk, including some adults.

The American Lung Association’s campaign to educate people living in the United States about RSV in adults is supported in part by a grant from GSK. As part of the campaign, they are sharing patient insights, along with information about the risk of severe complications from RSV, and steps people can take to help protect themselves.

Risk Factors

Adults 65 years and older are at higher risk of RSV that can be severe and even life threatening. Also at high risk are adults with chronic heart or lung disease, and adults with weakened immune systems. RSV in some cases may worsen asthma or COPD symptoms, lead to pneumonia or bronchiolitis, or even result in congestive heart failure.

Adults at high risk need to be especially vigilant during RSV season, which is occurring in the United States right now.

Michele D.’s childhood memories of medical visits and treatments for her asthma helped shape her path in life, inspiring her 18

to become a Registered Respiratory Therapist so that she could care for and educate others also living with asthma or other lung diseases. Even with Michele’s extensive knowledge of respiratory diseases and her lived experience of growing up with asthma, her severe bout of RSV in December 2022, which hospitalized her and lead to pneumonia, took her by surprise.

“I’m a respiratory therapist, and I know RSV can be serious, but I wasn’t expecting it to impact me the way that it did and for as long as it did,” says Michele. “I don’t think most people living with chronic lung disease realize how an RSV infection can impact their lives. I didn’t.”

Prevention

Fortunately, there are steps you can take to lower your risk of severe RSV: • Keep up to date on all recommended vaccinations. In June 2023, the CDC recommended RSV vaccination for adults 60 and older who have discussed with their healthcare provider whether it’s right for them.

• If you live with a chronic lung disease, such as asthma or COPD, work with your healthcare team to keep the condition under control so your lungs can better heal from infectious respiratory diseases.

• When possible, stay

away from individuals who are sick with respiratory infections to reduce your chance of becoming ill.

• Wash your hands often and try not to touch your face with unwashed hands as that is a common route for infections to occur.

For more information and prevention resources, and to learn your risk for RSV complications, visit Lung.org/RSV. “I know how important it is, living with asthma, to reduce my likelihood of getting sick with a respiratory infection,” Michele shares. “If there is a way to help prevent getting that sick again, I’m in.”

–StatePoint January 30, 2024 — Bradford Publishing Company

Criminal Defense, Wills & Estates, Family Law, and Real Estate

814-642-5133 219 N. Main St. Port Allegany, PA

www.finklawoffice.com Bradford Publishing Company — January 30, 2024

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Chasing away the winter blues

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or many residents in Pennsylvania, getting through the cold, long, dark winters can be a downer. However, the professionals at Deerfield Behavioral Health, an affiliate of Journey Health System, have several suggestions that might brighten the season and help individuals manage their mental health outlook.

The following coping ideas could chase away the weather blues: • Get enough sleep — typically seven to eight hours each night. It will help to feel more rested, less stressed and more energetic.

Also, try to avoid using electronic devices and televisions that expose users to blue light and promote wakefulness at bedtime. Turn them off a few hours before going to bed. Instead, enjoy soothing activities such as stretches, meditation, journaling, reading and so on.

• Spend time with friends and loved ones as socialization can be

a mood booster. If they live far away, try video chats or telephone calls.

• Practice mindfulness to reduce stress and uncertainty by awakening the mind and being aware of situations instead of being lost in thought. Mindfulness can be practiced formally through meditation or informally in everyday life. Be fully aware while washing dishes, walking the dog or showering. When the mind wanders just focus back to the activity.

• Keep moving by walking, jogging, dancing, playing in the snow and doing more activities that get the heart pumping and releasing natural brain chemicals or endorphins that invoke feelings of well-being. This works well to combat mild depression.

• Go outside and walk daily, if possible.

Going outdoors can do wonders for boosting

moods. Sunlight and even subtle daylight can help release serotonin which helps regulate moods. A lack of sunlight decreases vitamin D in the body and can cause seasonal affective disorder (SAD), a type of depression that affects millions of Americans, especially those in northern regions.

In addition to these tips, the Deerfield Behavioral Health office in Warren now offers mental health treatment for patients by using noninvasive neuro-stimulation techniques. BrainsWay Deep Transcranial Magnetic Stimulation (TMS) safely uses magnetic waves to

target areas of the brain to treat depression and the therapy also has FDA clearance to treat obsessive-compulsive disorder (OCD).

Deerfield has offices in Bradford, Erie, Marienville, Tionesta, Warren and State College.

It’s not necessary to try to cope alone; support is available. For more information about services at Deerfield Behavioral Health including the Deerfield Centers for Addictions Treatment, visit www.DeerfieldBehavioralHealth.org. Remember, for 24/7 emergency support, call 911 or text/call 988 to connect with the National Suicide Prevention Hotline.

63 N. Main St. Port Allegany, PA 16743

814.642.9555 www.baylineins.com 20

January 30, 2024 — Bradford Publishing Company

What people can do to prevent stroke

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troke has been described as a “brain attack.” Stroke occurs when blood flow to a part of the brain becomes blocked or when a blood vessel in the brain breaks, which can damage or kill brain cells. The Office of Disease Prevention and Health Promotion says stroke is a leading cause of death and long-term disability in adults. It also can cause irreversible damage to the brain.

Individuals who experience stroke may end up with memory problems or experience difficulty thinking or forming words.

Mobility issues like difficulty walking or paralysis and weakness may occur.

Some individuals also may experience incontinence and other issues resulting from neurological damage.

Although stroke can come out of the blue and is not always preventable, there are several steps people can take to help reduce their risk for stroke.

• Reduce blood pressure numbers. High blood pressure, also known as hypertension, is a significant risk factor for stroke, says Harvard Health.

Doctors may advise patients to work to lower blood pressure to between 140/90 to 120/80.

• Work to lower BMI. Overweight or obesity increases risk for stroke, says the Centers for Disease Control and Prevention.

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• Drink only in moderation. Alcohol can increase risk of high blood pressure.

Individuals should reduce their alcohol intake, with one drink or less for women and two drinks or less for men per day.

• Know your family health history.

Knowing one’s family health history may illustrate a risk for genetic health conditions that can make a person more likely to experience stroke.

Losing weight and maintaining a health body mass index can help lower stroke risk.

• Exercise more often.

Routine physical activity can not only help a person lose weight, but also lower cholesterol and blood pressure levels — all of which are risk factors for stroke.

The U.S. Surgeon General recommends individuals get a minimum of two hours and 20 minutes of moderate-intensity aerobic activity each week.

routine cholesterol checks important. The Office for the Assistant Secretary of Health says people should get their cholesterol checked at least every four to six years, with some needing to get it checked more frequently.

• Treat heart disease.

Do not delay medical treatment for heart disease.

Heart conditions like coronary artery disease or atrial fibrillation should be addressed promptly to prevent stroke.

Stroke is a serious medical condition that can leave a person debilitated. That is why it is key to reduce risk of stroke throughout one’s life.

• Get a cholesterol check. High cholesterol can increase risk of stroke, which makes 21

Tips to maintain your commitment to exercise A

t one point or another, millions of adults across the globe have resolved to be more physically active. The benefits of routine exercise are too numerous to cite, but some of the more notable ones include a lower risk for chronic disease and illness, improved self-esteem and greater overall health.

With so much to gain from routine exercise, it’s no wonder so many people aspire to be more physically active. But it’s easy to lose motivation when aspiring to exercise more.

Each year, one of the most popular New Year’s resolutions is to exercise more.

In fact, Statista conducted a survey regarding New Year’s resolutions for 2023 and found that exercising more was the most popular resolution. However, a 2021 study published in the International Journal of Environment Research and Public Health found that 64 percent of people abandon their New Year’s resolutions within a month of making them.

Exercising more requires commitment, and there are some ways to make it a little easier to maintain that commitment over the long haul.

• Break it up. The Harvard T.H. Chan School of Public Health notes that people don’t need to exercise all at once to reap the rewards of physical activity. If time is tight, break up a workout over the course of your day. Some strength22

training exercises in the morning can be followed up with a brisk walk or run over a lunch break.

This approach makes it easier to fit a full workout into your daily routine.

• Employ the buddy system. The Centers for Disease Control and Prevention suggests that working out with a partner increases exercise motivation and encourages individuals to be more consistent with their exercise routine so they do not let their partners down. The authors behind a 2019 study published in the International Journal of Research in Exercise Physiology suggested the efficacy of the buddy system may require further study before researchers can definitively say it’s an effective motivation strategy for people who want to exercise more.

But there’s no denying that many individuals

feel that they are more likely to exercise with a friend than they are if they go solo.

• Schedule exercise time. Busy professionals book work meetings, family obligations and other daily tasks in their schedules, and the T.H. Chan School of Public Health recommends doing the same with exercise. Allotting time to exercise each day may decrease the likelihood that you’ll skip a workout, and once results start to manifest you may be more motivated to stay the course.

• Identify what progress may look like. It’s easy to become discouraged if a commitment to routine exercise does not produce visible results. But just because your abs are not becoming chiseled a month into a workout routine or the scale is not reflecting significant weight loss

does not mean your routine is not working.

As the human body ages, it becomes more difficult to transform it.

So a workout routine that left you looking lean and chiseled in your twenties may not produce the same body in your forties. But that does not mean the exercise isn’t working and ultimately helping you get healthier.

Adults are urged to speak with their physicians and identify what progress with a workout routine might look like for someone their age. Progress may look different than it did years ago, but if the end result is a healthier you, then that should be all the motivation you need to keep going.

It’s no secret that making a commitment to routine exercise can be difficult. But various strategies can increase the likelihood that individuals will stay the course as they seek to exercise more frequently.

January 30, 2024 — Bradford Publishing Company

Activities to strengthen the heart

T

he heart is a vital component of the human body. Without a functional heart, life is simply not possible. As with other muscles in the body, it is important to give the heart a workout to improve its strength and vitality.

Intermountain Health says an individual who dos not exercise is more than twice as likely to get heart disease as someone who does. UCI Health says heart disease is the No. 1 cause of death worldwide.

Exercise is an ideal way to strengthen the heart and reduce your risk for heart disease and other conditions. Certain activities are prime for boosting heart health.

• Aerobic exercise: Aerobic exercise raises heart rate and gets the blood pumping throughout the body.

Aerobic activity improves circulation, and over time it ensures

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the heart does not have to work as hard to pump blood, thus potentially lowering blood pressure. Also, aerobic exercise can reduce the risk for type 2 diabetes and can help those with diabetes to control blood glucose more readily. Aerobic exercises include brisk walking, running, swimming, cycling, playing tennis, and other activities that get the heart pumping.

Aim for 30 minutes each day, for at least five days a week.

• Resistance/weight training: Building muscle can help the body burn fat and boost metabolism.

This type of training can use weights or the body’s own resistance.

Improving muscle mass while reducing body fat and excess weight are heart-healthy steps to

take. Strength training can be incorporated into a routine two to three days a week.

• Balance and flexibility exercises: A person may wonder what flexibility and balance has to do with heart health. While there isn’t a direct correlation to how the heart works, these types of activities will help reduce the risk of falls or injuries to muscles and joints while working out. Inactivity is dangerous for the heart, so ensuring that physical activity can continue is important.

Flexibility and balance exercises keep the body limber, and can be incorporated into daily workouts. Stretching, tai chi, yoga, and pilates can be included two or three times a week.

• Healthy eating: The foods people eat can affect heart health. Opt for lean protein sources and foods that include healthy fats. Salmon, avocados and olives are some options. Balance these foods with whole grains that are full of fiber, which can help a person feel fuller longer. Fiber also is essential for preventing atherosclerosis, a condition that causes hardening of the arteries.

• Meditation: Slowing down, performing deep-breathing exercises and meditation can reduce stress. That, in turn, can help prevent damage to the heart.

Strengthening the heart and maintaining its health involves various activities that can be incorporated into daily routines.

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January 30, 2024 — Bradford Publishing Company