Binder1 by Kate Noet

WINTER

HEALTH GUIDE

Jaunary 2017

Inside

tips from

local

guest columnist on how to stay healthy this winter

Le Center Leader | Le Sueur News Herald | St. Peter Herald

PAGE 2

WINTER HEALTH GUIDE

January 2017

TRIBUNE STAR • Sunday, January 10, 2016 A9

TABLE OF CONTENTS Protect yourself and bundle up ............................................................................. 3 Avoid falls, get through the season safely ........................................................... 4 Say ‘yes’ to good health by saying ‘no’ to norovirus .......................................... 4

All NaturalAll Natural Health Transformation Health Transformation

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Brenda F.Luke B. Lost 40Lost lbs. 25 lbs.

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Name Macy T. Macy T. Lost Lost 24lbs. lbs. Lost 24 lbs.

Seniors and exercise: Tips to avoid injuries, get healthy ..................................... 5 The hidden benefits of water ................................................................................ 6

All Natural Health Transformation age is

Brenda F. s, Drug Lost 40 lbs.

Macy T. Lost 24 lbs.

Luke B. Lost 25 lbs.

Don’t let eating right, moving more and getting healthy sleep hibernate this winter .............................................................................................. 5

er AvLuke 22B..2 Lost 25 lbs. Pounds in our ! AllAfter Natural Before clinicAfter

Health Transformation Name Luke B. Luke B. Kevin lbs. Lost 31.7 lbs. LostLost 25 lbs. lbs. Lost 25

Reduce radon in your home ................................................................................. 6 How art benefits young brains ............................................................................. 7 Trimming up before the big day ............................................................................ 7 Are there good and bad proteins? ....................................................................... 8 Immunotherapy another weapon against cancer ................................................. 9 Microcephaly brought into the limelight ............................................................ 10 Understanding health savings accounts ............................................................. 10

Before

After

Before

After

Before

After

Before Before Before

After After After

Before Before Before

After After After

Before Before Before

After After After

Travel more by reducing related stress triggers ................................................. 11

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WINTER HEALTH GUIDE

A special publication of the Le Center Leader, Le Sueur News-Herald and St. Peter Herald Publisher Chad Hjellming

Managing Editor Suzy Rook

Media Consultants Kathleen Davies Missy Daschner Gayle Stelten

Advertising Design Mary Jo Blanchard Nikkie Gilmore Look for this section on

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January 2017

WINTER HEALTH GUIDE

PAGE 3

Protect yourself and bundle up

Minnesotans are pretty hardy people when it comes to cold weather. When the temperatures get cold, people get out and enjoy the winter weather. Mother Nature, however, doesn’t discriminate when it comes to cold air and the damage it can do to your skin and your body if you do not take steps to protect yourself from conditions such as frostbite and hypothermia. Frostbite is a severe, cold-induced injury due to the freezing of tissue. It most commonly occurs on ones ears, nose, chin, fingers and toes. Risk factors for getting frostbite include prolonged exposure to cold, wearing clothing with inadequate insulation, damp clothing, shoes and clothing that is too tight. Skin that is affected by frostbite might look white

ful to not stay in the cold too long and do the following: • Protect your head by wearing a hat, face protection, sunglasses or goggles. • Cover your hands with mittens. Mittens keep your hands warmer than gloves. • Keep your feet safe by wearing water resistant and warm shoes or boots. • Wear layers of clothing to keep your body dry and warm. • Be sure your car has a winter emergency kit that includes jumper cables, water bottles, a flashlight, blanket, candles and snacks.

not help, get to a doctor as soon as possible. Hypothermia occurs when the body’s core temperature falls below 95 degrees. There are three stages of hypothermia, mild, moderate and severe. The two main causes of hypothermia are outdoor exposure to cold and cold water submersion. Symptoms of hypothermia include confusion, shivering, dizziness, clumsiness, poor decision making and fatigue. If you suspect someone has these symptoms, they should be taken to a warm place right away. Severe hypothermia is life-threatening and the person should be taking to the doctor as soon as possible. Protecting yourself against the cold is the best way to prevent frostbite and hypothermia. Be care-

or grey and feel numb, hard or waxy. A person with frostbite may have trouble moving the affected area. For example, their fingers may feel clumsy. More severe frostbite will produce blisters with fluid inside or cause areas of black skin. If you, or someone you are with has signs of frostbite, get to a warmer place as soon as possible and remove any wet clothing. Warm the affected area by using warm water. Do not use hot water. Use body heat to warm the area, like putting fingers and hands under armpits. Try to avoid walking if your feet have frostbite unless you have to walk to get to a warmer place. Do not rub the area or warm the area over the stove or near a fire. Numbed skin can get burned by accident. If these remedies do

Submitted by River’s Edge Hospital & Clinics

Wear warm clothing when outdoors in cold weather to protect yourself from frostbite and hypothermia. (Metro Creative Images)

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WINTER HEALTH GUIDE

Avoid falls, get through the season safely By KIM PUTZ Guest columnist

season safely and avoid falls, both indoors and outdoors. • Always wear proper With the cold winter footwear when outside. Seweather, it’s inevitable that lect a shoe or boot that fits the ground will be icy, and you well and that has good floors will be sliptraction. pery with melted • Consider wearsnow and ice on ing slipper or shoes the ground. The indoors to prevent risk of falling and sliding on slippery the risk of sustainfloors. ing a bone fracture • Take smaller steps from a fall increase when walking outsignificantly durside to avoid sliping the winter ping on icy patches. Putz months. • Avoid carrying The emergency large loads outside. If room at Minnesota you need to carry sevValley Health Center has al- eral things, take more trips to ready seen over 80 patients make sure you are able to balfrom falls this year. The nurs- ance with your hands. ing staff at the MVHC Hos• Never put your hands pital have a few tips to help in your pockets while you’re you get through the winter walking outside. Keep your

hands free whenever possible to help you balance. • Use handrails and railings whenever possible. • Try to incorporate regular exercise into your routine to strengthen your muscles and increase your balance. • Ask about side eﬀects of any new medications. Several medications can cause dizziness and reduce mental alertness, which can increase the risk of falling. • Remove unnecessary rugs in your home and ensure that all areas of your home are well lit. • Get your hearing and vision checked every year to make sure that you are doing everything possible to keep yourself alert.

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January 2017

Say ‘yes’ to good health by saying ‘no’ to norovirus By KIM BEECHER Guest columnist

causes approximately 20 million illnesses, resulting in tens of thousands of hospitalizaThe holidays may be tions and hundreds of deaths. over, and so too many of the If you have norovirus illness, family gatherings, shopping you can feel extremely ill and excursions and throw up or have diworkplace potlucks. arrhea many times a But there continues day. This can lead to to linger an uninvitdehydration, espeed guest that, unforcially in young chiltunately, knows no dren, older adults season and doesn’t and people with care what the calenother illnesses. Nordar says. ovirus is the leading Beecher Norovirus is cause of foodborne a highly contagious illness outbreaks in illness that causes Minnesota. people to become sick with As bad as all this sounds, stomach cramping, nausea, preventing norovirus is not vomiting and diarrhea. The difficult or expensive or even noroviruses are found in the time consuming. Actually, stool (feces) or vomit of an preventing norovirus is really infected person. From there a matter of using good oldthey can be transferred to fashioned common sense. food, water or surfaces by the Here’s what I recommend: hands of infected people who • Stay home if you are have not adequately washed sick. This means staying their hands after using the home from school and work. bathroom. Norovirus is not Don’t be a hero, simply stay pleasant to experience and it’s home. And keep sick kids not pleasant to talk about. home, too. People with norovirus ill• Practice proper hand ness are contagious from the hygiene. Wash your hands moment they begin feeling carefully with soap and water, sick and for the first few days especially after using the reafter they recover. There is no stroom and changing diapers vaccine to prevent norovirus and before preparing foods and there is no medication to or eating. Wash your hands treat norovirus. Prevention is more often when someone in up to each of us. your household is sick. Anyone can get infected • Use alcohol-based hand with norovirus and become sanitizer. Carry a small bottle sick. Also, you can get noro- of hand sanitizer to use prior virus illness many times in to eating out in public. This your life. Each year, norovirus isn’t quite as effective as wash-

ing with soap and water, but it will help when soap and water aren’t available. • Be smart in the kitchen. Do not prepare food while you are sick. If you are experiencing norovirus symptoms don’t prepare food for at least three days after you recover. Carefully rinse fruits and vegetables, and thoroughly cook oysters and other shellfish before serving. • Clean and disinfect contaminated surfaces. Use a household bleach solution (up to 1½ cups of bleach in one gallon of water) to clean surfaces after vomiting or diarrhea accidents. • Avoid pot luck gatherings. As difficult as this may be, it’s good advice to stay away from homemade items just to reduce exposure to potentially contaminated food. This advice is no different now than before or during the holidays. I want to close with a fun fact. Actually, it’s not all that fun: According to the Journal of Medical Virology, a very small amount of norovirus on your food or hands can make you sick. How small you ask? The amount of virus particle that fit on the head of a pin is enough to infect more than 1,000 people. Please help yourself, your family and people around you by taking these steps to prevent from getting sick.

January 2017

WINTER HEALTH GUIDE

PAGE 5

Don’t let eating right, moving more and getting healthy sleep hibernate this winter By ROBERT GAZZOLA Guest columnist

suggested calorie amount is varied between 1,600 or 2,000 calories per day, but the numThe snow is falling and ber depends on many lifestyle mittens adorn the floor of factors which include age, mudrooms everywhere, sex, height, weight, and physwhich can only mean ical activity level. one thing; it’s winter The MyPlate Daily in Minnesota. Checklist from the As Minnesotans USDA is a free tool it’s all too common that shows your to hibernate inside food group tarcatching up on a fagets for what and vorite TV show when how much you eat it’s chilly outside. within your calorie Gazzola Leading a more sedallowance. MyPlate entary life during the makes it easier to cold winter months understand food seems like the cozy way to groups by showing how much go, but it can lead to negative of each food group should be health impacts if we’re not divided up on dinner plates. conscious about our eating, Whether it’s fruits, vegetables, moving and sleeping habits. grains, protein or dairy, the Eat mindfully: right mix can help individuals Even in the winter, the become, and stay healthier.

Visit choosemyplate.gov for more tips on how to build a healthy eating style. To maintain a healthy lifestyle throughout the upcoming months, incorporate smart food choices by eating more turkey and chicken. In addition, choose healthier side options like a low-calorie apple salad with a mustard vinaigrette dressing. For individuals who like fish, sushi is a very healthy and low-calorie option as well. Exercise daily: As the temperature steadily falls and snow blankets Minnesota, it’s as tempting as ever to skip a workout. However, making a concerted effort to exercise during winter has a lot of health benefits. Because working out releases endorphins, regu-

lar participation in aerobic exercise has been shown to decrease overall levels of tension, stabilizes and elevates mood, and improves sleep and self-esteem. If you’re stuck wondering how to keep active in the winter, the following suggestions may be up your ally: • Go for walks -- Area malls, schools and community centers offer up a warm, snow-free space to walk. To help keep you motivated, purchase a pedometer to count your steps. • Take the stairs -- Take the stairs and fit in walk breaks whenever you can. Climbing stairs will give you extra exercise, even on busy days. • Shovel snow -- It’s easier to grab the snow blower, but

shoveling snow is great winter exercise. If you have heart problems or other health concerns, please check with your physician to see if shoveling is OK. • Try a new winter activity -- Bundle up and head outdoors to try a new activity like cross-country skiing, snowshoeing or skating. • Join a gym -- Use machines like exercise bikes, treadmills or ellipticals. Partake in fitness classes like Zumba, water aerobics or yoga. Get healthy sleep: Often times, the category that suffers the most is sleep. The National Sleep Foundation recommends that adults get seven to nine hours of sleep each night to feel fully rested. Not only does it leave

you tired, but lack of sleep can lead to poor job performance, memory problems and a higher level of stress. It’s common to occasionally struggle with restless nights but often times, the best way to achieve a full night of sleep can be found in your daily routines. To help yourself feel as rested as possible try the following tips: keep a regular sleep schedule, naturally regulate your sleepwake cycle, create a relaxing bedtime routine, eat right and get regular exercise and get anxiety and stress in check. If you struggle with sleep problems, take the Know More Sleep Apnea Risk assessment at MankatoClinic.com/riskassessments.

Seniors and exercise: Tips to avoid injuries, get healthy (Metro) Exercise is an important component of a healthy lifestyle. Daily exercise can improve mood, promote an active lifestyle and reduce a person’s risk for a host of ailments, including diabetes and heart disease. Despite the importance of exercise, many people live sedentary lifestyles into their golden years. Seniors who want to embrace a healthier way of life and get more physically active should first consult with their physicians before beginning an exercise

regimen. Certain medications may limit just how far seniors can push themselves, while preexisting conditions may make specific types of exercise off limits. After discussing their limitations with their physicians and developing a safe exercise routine, seniors can heed the following tips to avoid injury but still get healthy. • Pick a partner. Whether it’s a spouse or a friend who is physically active or wants to be, try exercising with a partner, at least initially. Doing so

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can provide the motivation you need and partners can serve as safety nets should you need assistance completing an exercise or suffer an injury and require medical attention. Personal trainers can serve as your partner, and many gyms offer discounts to seniors on personal training services. • Start slowly. Seniors who have not been physically active for some time should take a gradual approach to exercise. Instead of heading right for the treadmill,

exercise bike or elliptical machine, start walking every day. When it rains, find a treadmill you can walk on. The American Academy of Orthopaedic Surgeons recommends seniors begin by determining how many steps they can take in a day and then gradually working toward 10,000 to 15,000 steps per day. Utilize step counting apps on your smartphone to track your progress. Apply the same slow approach to strength training exercises, lifting only very light weights

at first before gradually increasing weight as your body acclimates to the exercises. • Stretch. Bodies that have been inactive for lengthy periods of time are inflexible, and lack of flexibility increases your risk for injury. The AAOS recommends that seniors warm up their bodies before stretching with five to 10 minutes of low-intensity activity such as walking. Then stretch gently, remembering to relax and breathe during each stretch. • Switch things up. When

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PAGE 6

winter health guide

January 2017

The hidden benefits of water (Metro) Dehydration is a dangerous condition that can cause a host of complications and even prove fatal in severe cases. But as dangerous as dehydration can be, many cases are entirely preventable. The best way to prevent dehydration is to drink enough water. When the body does not take in as much water as it puts out, it can become dehydrated. People who live in warm climates or in elevated altitudes may lose more water than those who do not. In addition, water loss is accelerated during strenuous exercise, highlighting the emphasis men and women must place on drinking enough water during their workouts. But water does more for the body than prevent dehydration. The following are a handful of lesser known ways that water benefits the body. • Water can help people

maintain healthy weights. Dieting fads come and go, but water is a mainstay for people who want to control their caloric intake in an effort to maintain healthy weights. Water has zero calories, so reaching for a bottle or glass of water instead of a soda, lemonade or another caloric beverage can help people keep the pounds off. A study from researchers at the University of Texas Health Science Center found that even diet soda enhances weight gain by as much as 41 percent. In addition, soda has been linked to conditions such as obesity, diabetes and tooth decay. No such association exists with water. • Water helps to fight fatigue. The fatigue-fighting properties of water are another of its lesser known benefits. When the body is not adequately hydrated, it can experience muscle soreness. And

fitness enthusiasts who do not drink enough water may notice their bodies require extensive recovery time after working out. Each of those consequences can be prevented by drinking enough water, and doing so can even improve performance, as studies have shown that just a 3 percent loss of body weight due to dehydration can cause as much as a 10 percent drop in performance level. • Water can improve the appearance of the skin. Skin that does not get enough water can turn dry and flaky and feel tight. In addition, dry skin is more likely to wrinkle than adequately hydrated skin. Getting water to the skin can be tricky, as the University of Wisconsin-Madison School of Medicine and Public Health notes that water will reach all the other organs of the body before it reaches the skin. But the school rec-

ommends applying a hydrating moisturizer within two minutes of leaving the bath or shower and drinking at least eight glasses of water a day to ensure the skin is getting enough water. • Water helps the gastrointestinal tract. Water can help maintain normal bowel function. When the body lacks sufficient fluid, the colon will pull water from stools in an effort to stay hydrated. That can lead to constipation, a condition in which people experience difficulty emptying their bowels. By drinking enough water, people can ensure their colon will not have to pull water from stools to stay hydrated, thereby helping them stay regular. Water helps the body in myriad ways, many of which might surprise people unaware of just how valuable water can be to the body.

Reduce radon in your home (Metro) Radon is an odorless, invisible gas that may be lurking in homes even if homeowners are unaware of its presence. Although it is a naturally occurring substance, radon has the potential to cause serious illness. Therefore, its detection and reduction are paramount. The U.S. Environmental Protection Agency and the Surgeon General’s Office have estimated that as many as 20,000 lung cancer deaths are caused each year by radon, which is the second leading cause of lung cancer in the United States. The EPA further notes that many homes are in radon danger areas. Nearly one in three homes checked in seven states and on three lands designated for Native Americans had screening levels over 4 pCi/L, the EPA’s recommended action level for radon exposure.

According to Air Chek, Inc., a radon testing resource, a radon level of 4 pCi/l is equal to approximately 35 times as much radiation as the Nuclear Regulatory Commission would allow if a person was standing next to the fence of a radioactive waste site. Testing can determine if radon is present in a home. Homeowners can rely on professional companies or purchase self-testing kits at home improvement retailers. If a test comes back positive for high levels, conduct a follow-up test before taking any measures to fix the problem. Unusual weather can increase radon levels. If repeat testing yields the same results, efforts to reduce radon levels are necessary. Homeowners must keep in mind that no two situations are the same and various techniques may be neces-

sary to reduce radon levels in a home. Simply opening the windows in a home may not be enough, and many radon remedies require the skilled services of professional contractors who are experienced in radon reduction procedures. Homes can be fixed, but some instances may be best left to the professionals. One of the most popular methods of reducing radon concentrations involves a process called active soil depressurization, or ASD. This is a cost-effective and reliable technique to reduce radon that involves capturing the radon from beneath a building before it can enter the dwelling. A venting system draws the radon gas from the soil beneath the foundation and exhausts it outside of the building - far away from windows and other home openings. A continuously operat-

ing fan draws and discharges the radon outdoors. Radon that has infiltrated water supplies may require other removal methods. Such methods may require spraying water into a contained air space, introducing air bubbles into the water or storing water in a tank until the radon has decayed. Another method employs granular activated carbon (GAC) to remove radon from the water. The GAC method has been more widely tested and is more commonly used in individual homes, according to the EPA. Because radon removal often requires a specific skill set, it is a job better left to professionals. Opening windows and allowing natural ventilation may help, but a more long-term approach to radon removal might be most appropriate.

Radon may be lurking beneath a home. Fortunately, there are many ways to reduce radon levels in a home.

January 2017

winter health guide

PAGE 7

How art benefits young brains (Metro) Art enriches lives and can be used to connect people from all walks of life. Among the many additional benefits of art is its effects on young people and the development of their brains. The American Association of School Administrators notes that neuroscience research has shown that the effects of the arts on a young brain’s cognitive, social and emotional development can be profound. • Art helps to wire the brain. The AASA notes that especially young children spend much of their time playing, and that play often includes forms of art such as singing, drawing and dancing. These artistic activities engage various senses and help to wire the brain so it can learn. As children age,

these seemingly basic activities remain essential for young brains. • Art helps children develop their motor skills. Dancing and other movements that might be prompt-

ed by exposure to art help children develop motor skills. Motor skills are necessary for kids to perform important and necessary daily tasks while also promoting independence. • Art helps kids learn to think. The AASA notes that art can be a valuable tool in

instilling essential thinking tools in children, including the ability to recognize and develop patterns, the ability to form mental representations of what is observed or imagined, and the ability to observe the world around them. • Art can improve memory and focus. The AASA cites studies that listening to music can stimulate parts of the brain responsible for memory recall and visual imagery. In addition, background music played in a classroom has been shown to help students remain focused while completing certain learning tasks. • Art can positively affect how students approach other courses. Studies have shown that incorporating arts into core curriculums can have a

number of positive effects on students’ overall academic performance and benefit students socially. Studies indicate that students involved in such integrative programs are more emotionally invested in their classes and work more diligently than those not studying in such conditions. In addition, students may learn more from one another when the arts are integrated into core curriculums than when they are not. Art is often mistakenly seen as a strictly fun component of children’s education. But the effects of art on young brains is considerable, helping young people develop in ways that may surprise many men and women.

Trimming up before the big day

(Metro) Men and women often make an effort to lose weight before special events such as weddings or vacations. While many people do so in healthy ways, others take their weight loss efforts to the extreme. For example, many bridesto-be aspire to shed excess weight before their weddings so they can look as slim as possibly in their wedding gowns. The New York Times even reported in 2012 on a bride who spent eight days on a feeding tube to strictly limit calories so she could fit into her wedding dress. Such efforts are dangerous and could put individuals’ long-term health in serious jeopardy. Healthy weight loss for any occasion requires a long lead time, so that individuals can safely shed between one and two pounds per week with a healthy mix of diet and exercise, according to the Centers for Disease Control and Prevention. Trimming between 500 and 1,000 calories per day from their diets can help individuals lose weight safely.

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PAGE 8

WINTER HEALTH GUIDE

January 2017

Are there good and bad proteins? Determining the nutritional value of certain foods can be a tricky business. Many foods can be enjoyed in moderation, and labeling them as ‘good’ or ‘bad’ might lead to negative connotations. In addition, food labels change from time to time as nutritionists and doctors learn more about nutrition and revise their opinions on certain items. One food type that has remained off the bad foods radar for quite some time is protein. Protein sources are largely touted as the be-all and end-all in nutrition. But even seemingly infallible protein should be eaten in moderation, and even then only if the right sources of protein are selected. Protein is an essential building block of good nutrition that is found throughout the body and makes up the enzymes that power many chemical reactions. Protein

helps fuel the hemoglobin in the blood that carries oxygen throughout the body. The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day (or 8 grams of protein for every 20 pounds of body weight. Physicians in the United States recommend a daily protein allowance of 46 grams for women over the age of 19 and 56 grams for men. Too often, however, people are overloading on protein because they think it’s a better option than carbohydrates and other food sources. But not all protein is the same. Protein that comes from animal sources offer all of the amino acids a body needs. Unfortunately, some animal sources are less healthy than others. That’s because animalbased protein sources also contain saturated fat. Consuming too much saturated

fat may contribute to elevated levels of LDL, or ‘bad,’ cholesterol in the blood. LDL may lead to the formation of plaque in arteries that limits blood flow and may be a risk factor for heart disease. Fatty red meats and wholemilk products tend to contain more saturated fat than other protein sources. The key when consuming protein is to find the right balance in protein sources. Fruits, vegetables, grains, nuts, and seeds may offer many of the required essential amino acids. The rest can be obtained by choosing smarter animal-based protein sources. Salmon and other fatty fish are good sources of protein and omega-3 fatty acids (heart-healthy fats) and are generally low in sodium. Lentils offer 18 grams of protein and ample fiber. Plus, these legumes have virtually no saturated fat. When looking for

healthy protein sources, consumers can opt for the following selections. • Salmon: Wild salmon may have greater nutritional value than farmed salmon thanks to the more diversified diet consumed by wild salmon. • Chicken: Chicken is generally lower in saturated

fat than other animal protein sources. Opt for pastureraised chicken for the greatest nutritional punch. • Greek yogurt: Greek yogurt provides ample protein and can contribute to feelings of fullness, making it a more worthy snack than less healthy snacking alternatives. • Shellfish: Shellfish in-

cludes clams, oysters, mussels, and snails. Shellfish are sources of animal protein that also happen to be full of iron, zinc, omega-3 fatty acids, and other nutrients. Variety is the spice of life when it comes to protein sources. Eat different foods to ensure the body gets all of the nutrients it requires.

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January 2017

WINTER HEALTH GUIDE

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Immunotherapy another weapon against cancer (Metro) A cancer diagnosis can be devastating to individuals and their families. Upon being diagnosed with cancer, patients may not know what lies ahead, including their prognosis for survival. Battling cancer may not be easy, but cancer researchers continue to look for ways to attack cancer cells and improve the prognosis for men and women diagnosed with the disease. In the United States, cancer death rates have been on the decline since the early 1990s. The National Cancer Institute’s most recent Annual Report to the Nation on the Status of Cancer, published in March 2016, states that cancer death rates have decreased by 1.8 percent per year among men, 1.4 percent per year among women, and 2.0 percent per year among children up to 19 years of age through 2013. Numerous factors, including immunotherapy, are contributing to those lower death rates. Understanding immunotherapy can help cancer patients and their families gain a better grasp on treatment. What is immunotherapy? Immunotherapy is a medical treatment that uses portions of the immune system to fight diseases like cancer. Immune cells and the substances they make travel through the body and protect it from foreign invaders, says the American Cancer Society. Immunotherapy includes a combination of treatments. Some boost the body’s immune system in a very general way. Others help train the immune system to attack cancer cells specifically. Types of immunotherapy Certain cancers respond better to immunotherapy than others. Also, different types of immunotherapy may

be more effective than others. The following are some of the types of treatm e n t doctors may prescribe. • Monoclonal a n t i bodies: These are drugs that are designed to bind to specifImmunotherapy can be effective in fighting cancer. ic targets in the body. blood cell and part of the imThey can cause an immune mune system. response that destroys can• Immune checkpoint incer cells. Other monoclonal hibitors: These drugs basicalantibodies (targeted therapy) ly rev up the immune system, mark cancer cells so that the which helps it recognize and immune system can seek and attack cancer cells. destroy them. • Cytokines: These pro• Adoptive cell transfer: teins are made by the body’s The National Cancer Institute cells and play important roles says adoptive cell transfer at- in the body’s normal immune tempts to boost the natural responses. They also influability of T cells to fight can- ence the immune system’s cer. T cells are a type of white

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ability to respond to cancer. The two main types of cytokines used to treat cancer are interferons and interleukins. Physicians will discuss various cancer therapies and treatments, including immunotherapy, upon diagnosing

a patient with cancer. Side effects to immunotherapy may include pain, swelling, soreness, redness, itchiness, and rash. Flu-like symptoms also are possible as the body attacks the cancer cells. Immunotherapy is given orally,

topically and intravenously. Patients can discuss how often treatment will be administered and whether immunotherapy offers their best chances for beating the disease.

Open a Health Savings Account at Nicollet County Bank! It just makes sense to save all the money you can. We can help. The Health Savings Account is opened for the purpose of paying medical expenses in conjunction with a high-deductible health care plan. (You may visit with your employer for more information.) See Tracey, Deb or Jodee in Customer Service to open a Health Savings Account (HSA.)

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winter health guide

Understanding

health savings accounts

Microcephaly brought into the limelight (Metro) Conception and childbirth are miracles of life. While parents experience many joys during pregnancy and delivery, they must discuss potentially uncomfortable conversations that need to be addressed. This includes the potential that babies will born with birth defects. Over the last year, microcephaly, a rare but serious disability, has garnered substantial attention. Microcephaly is a neurological condition in which an infant’s head is significantly smaller than the heads of other children of the same age and sex, advises The Mayo Clinic. The condition is typically the result of the brain developing abnormally in the womb or not growing as it is supposed to after birth. The Centers for Disease Control and Prevention says microcephaly can be an isolated condition, or it can occur in combination with other major birth defects. Depending on the sever-

January 2017

ity of the condition, children with microcephaly can face any number of symptoms. According to the National Institute of Neurological Disorders and Stroke, symptoms of microcephaly include impaired cognitive development, delayed motor functions, dwarfism, seizures, difficulties with balance, and other neurological abnormalities. Although microcephaly is rare, according to the National Birth Defects Prevention Network, it may become more common. That’s because microcephaly has been linked to mothers who were exposed to the Zika virus while pregnant. Exposure to in utero substance abuse, as well as genetic or chromosomal issues, also can lead to microcephaly. Dr. Nassim Zecavati, an assistant professor of pediatrics and neurology at the Georgetown University School of Medicine, says essentially anything that

slows down brain growth in the womb or causes a severe deprivation of oxygen and blood flow before, during or after delivery can be problematic. Unfortunately, no treatment exists to return a child’s head and brain to normal size. Instead, treatment focuses on reducing the impact associated with neurological disabilities and subsequent physical disabilities. Early childhood intervention programs that include speech, physical and occupational therapy may be part of a child’s course of treatment. Certain medications can be prescribed to help with seizures or hyperactivity. Thanks to its link to the Zika virus, microcephaly has garnered considerable attention over the last year-plus. Though still rare, microcephaly is something expecting parents and couples planning to have children should familiarize themselves with.

(Metro) Navigating health insurance plans can be confusing. One health insurance product that’s relatively easy to understand is a health savings account, or HSA. This type of account can help account holders save money on the costs associated with their healthcare. What is an HSA? HSAs are like any other savings account, except they can be used for medical, vision and dental expenses. HSAs are tax-advantaged, meaning that income can be deposited into an HSA before it is taxed. HSAs can only be opened and used in conjunction with a highdeductible health insurance plan, or those with a deductible of at least $1,300 for an individual or $2,600 for a family. HSA details and eligibility requirements Although HSAs have contribution limits, they’re advantageous in that the

savings accumulated can be used to pay for noncovered, qualified medical expenses, such as copays, vision and dental care and even deductibles. HSAs may be established through an employersponsored insurance plan or through a bank or other financial institution. To qualify, a person must be under the age of 65 and have a high-deducible health insurance plan. What are the advantages and disadvantages of HSAs? There are advantages and disadvantages to HSAs. HSA account holders can control how their saved money is spent, and there’s no risk of losing the money at the end of the year because it rolls over. Taxes are not paid on money going into the HSA. In addition, employers can contribute to HSAs, and account holders do not lose their balances when they change jobs.

Disadvantages include the challenge of setting aside money to put into the HSA, especially if finances are tight. One who has certain medical situations that are urgent may find that budgeting for an HSA is impractical. A retirement saving vehicle In addition to the other benefits mentioned, HSAs can be used as a way to invest in retirement. The resource NerdWallet, which offers financial tools and objective advice to help people understand their options and make the best possible decisions, says an HSA is a good retirement savings option, especially for high-income earners who can’t make deductible contributions to a traditional IRA or any contributions to a Roth IRA. HSAs can help offset healthcare costs and even help with long-term financial planning.

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TRAVEL MORE BY REDUCING RELATED STRESS TRIGGERS (Metro) The U.S. Department of Labor Statistics indicates that more than half of all American workers are not using all of their vacation days, equalling to $224 billion in cash value, according to Oxford Economics, an economic analysis firm. In Canada, unused vacation time isn’t as pronounced but it is still apparent. A recent survey by California-based staffing firm Robert Half found that 26 percent of Canadians are not using paid vacation days provided by their employers. However, many workers today are resolving to spend more time with their spouses and children or engage in recreational activities. As such, traveling more is the goal of many individuals and families. Although many people eagerly await their vacations, for some the idea of getting away is marred by prospect of things going awry or the

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stress of travel itself. To make travel easier, Time Management Ninja as well as WebMD suggest devising strategies to relieve stress. Other habits also can alleviate the potential pitfalls that are tied to travel that cause stress. Make lists Start by making a checklist of what to pack and what to bring. Cross-reference the checklist with what suitcases and bags the items have been stashed within. Begin the packing process several days before leaving for a trip, only leaving out essential items necessary for getting ready the day of departure. In addition, make another list of which bags need to be brought along. Place those bags by the front door so that nothing will be forgotten. Build in extra time According to the Travel Industry Association, 88 percent of leisure travel happens by car, truck or RV. Nine per-

cent of Americans take to the air, while the rest journey by bus or train. No matter how you will be traveling, you’ll likely need to take to the road to get to an airport or train station. Leave extra time for any hiccups along the way. Nothing can make you feel more stressed than being rushed and worrying that you will miss a departure due to traffic. Bring along a book, stream a movie or catch up on other tasks when you are early to the gate. Confirm your itinerary Avoid bad surprises by double-checking that flights are booked and hotel rooms have been reserved and by confirming the other aspects of your trip. This is especially important when using thirdparty booking sites to make travel plans. Provide kids with entertainment Be sure to bring along

a bag with toys, electronics, games, coloring books, or whatever other distractions kids will enjoy to keep them occupied. Happy, occupied children are less likely to be disruptive, especially if travel delays occur. Get ample sleep Try to maintain a consistent sleep schedule. Lack of sleep can exacerbate feelings of stress and contribute to short tempers. WebMD says that it can take one to three days to recover from a sleep deficit and to unwind from stress. Factor in jet lag and the ‘first night effect,’ a condition in which many travelers find it difficult to get a good night’s sleep in a new location, and sleep deprivation can be a problem. Leave time for sleeping in and do not over-pack a vacation schedule.

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January 2017

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