So Minn
FALL HEALTH Don’t skip your flu shot Top this year October 2021
6
tips for a healthy fall
Headaches can be treated without pills and more inside!
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SoMinn Fall Health
October 2021
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SoMinn Fall Health
October 2021
Don’t skip your flu shot this year By JENNIFER JOHNSON Guest columnist Amid the COVID-19 pandemic and on the verge of another flu season, it’s more important than ever to be vaccinated for influenza as soon as possible. Flu season in North Johnson America typically occurs between October and May. It’s possible that the viruses that cause COVID-19 and the flu may spread in our community at the same time during flu season. If this happens, people could become ill with COVID-19 and the flu at the same time. Getting vaccinated for COVID-19 and the flu can reduce their spread.
Importance of vaccinations The current recommendation is that everyone over 6 months should get vaccinated for flu. Each year’s flu vaccine provides protection from the three or four influenza viruses that are expected to be the most common during that year’s flu Amid the COVID-19 pandemic and on the verge of another flu season, it’s more important than ever to be vaccinated for season. The vaccine can be given as a influenza as soon as possible. (Photo courtesy of Mayo Clinic Health System) shot or nasal spray. • Cover your mouth and nose with a tissue due to misinformation about vaccine reactions to vaccines. The flu shot doesn’t prevent you from or your elbow when you cough or sneeze. safety. It’s important to seek medical information only from credible sources FACT: Allergies and serious complications getting COVID-19, although some • Disinfect high-touch surfaces. who have scientific training. from vaccines are rare. Tell your provider research has found getting vaccinated if you ever have had any unusual or for the flu vaccine might lower the risk of • Wear a mask in indoor public spaces Vaccines are safe. It’s the diseases they allergic reaction to a flu vaccination or becoming infected with COVID-19. and outdoors where there is a high risk protect against that are the cause for any other medicines. Also, tell your health of flu or COVID-19 transmission. Further concern. Here are three common myths care professional if you have any other Preventing influenza mask guidance depends on whether you that have been scientifically proven false: types of allergies, such as to foods, dyes, are fully vaccinated for COVID-19 or are preservatives or animals. Get vaccinated for COVID-19 and the flu unvaccinated. MYTH: A flu shot can cause you to get the when they’re available to you. Also follow flu. MYTH: Vaccines cause autism. these standard precautions to reduce • Avoid large events and mass gatherings. your risk of infection from the viruses FACT: While some people experience FACT: Despite much controversy on that cause COVID-19, the flu and other aches and a fever for a day or the topic, researchers haven’t found Common flu shot myths muscle respiratory infections: two after receiving a flu shot, this is likely a connection between autism and a side effect of the body’s production of childhood vaccines. debunked • Wash your hands with soap and water protective antibodies. It is not the flu. often. Some people may be reluctant to be vaccinated or to vaccinate their children MYTH: Many people have serious adverse
So Minn FALL
HEALTH
REGIONAL PRESIDENT: RANDY RICKMAN REGIONAL GENERAL MANAGER: CHAD HJELLMING REGIONAL MANAGING EDITOR: SUZANNE ROOK All advertising contained herein is the responsibility of the advertisers. This publication is ©2021 by APG REGIONAL DIRECTOR OF SALES: TOM KELLING SoMinn and no content can be reproduced without permission. So Minn Fall health is delivered to all DESIGN LAYOUT: KATE MCGILLEN subscribers of Owatonna People’s Press, Faribault Daily News, Northfield News, Kenyon Leader St. Peter Herald, Le Sueur County News and Waseca County News.
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SoMinn Fall Health
Kenyon Senior Living An Assisted Living Senior Housing Community
Kenyon Senior Living serves our seniors with purpose, compassion, and care to meet the needs of our seniors and community. Our Assisted Living apartments are comprised of studio, 1 bedroom and 2-bedroom apartments. Gunderson Suites Memory Care provides private rooms in a congregate living setting. All include assisted living services 24/7. Therapy, including Out Patient services is also available. Stay connected to family and friends in the area you call home. Make the move to Kenyon Senior Living today!
Top 6 tips for a healthy fall By KENDRA FINN Guest columnist
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October 2021
As we head into the fall, there are many things we can do to stay healthy. Fall is a good time to check in with yourself and ask: How am I feeling? And how can I feel better?
may be less severe if vaccinated. The vast majority of hospitalizations are occurring in unvaccinated Minnesotans.
• Get your annual flu shot. When we head indoors in the fall and winter, viruses circulate more easily. The annual flu vaccination, recommended for everyone age 6 months and older, is your family’s best shot at avoiding the flu this year. Influenza symptoms, similar to COVID-19 symptoms, are fever, body aches, headache, chills, fatigue, cough and sore Nelson As a primary care throat. If you do get sick from the flu, your provider in Family illness may be shorter and less severe if you Medicine at Daniels Health Center in St. are vaccinated. For your convenience, flu Peter, my work is centered on helping and COVID-19 vaccines can be given at people of all ages prevent disease and the same time. improve their health. • Wash your hands. Wash your hands Here are my top 6 tips for a healthy fall. with soap and water for 20 seconds especially before you eat, after you use • Schedule your annual checkup. Many the bathroom and when you come home of us missed annual check-ups in the last from the store, work or wherever! Use year or so. One of the best ways to set hand sanitizer when soap and water are yourself up for good health is an annual not available. check-up. It’s a good time to talk with your primary care provider about your • Wear a mask indoors. The CDC physical, mental health and life. We may recommends that all of us, vaccinated recommend routine tests and health and unvaccinated, wear a mask indoors screenings for cholesterol, blood sugar and in crowded places when transmission and certain cancers. When we prevent of the COVID-19 virus is high. Masks help health conditions or catch issues early, we prevent the spread of respiratory viruses can help you thrive. such as COVID-19 and the seasonal flu. • Roll up your sleeves. COVID-19 vaccines are safe, effective and widely available at your local pharmacy and clinic. If you received the Pfizer COVID-19 vaccination at least 6 months ago, you may be eligible for a booster. Boosters are offered to people age 65+ and people age 18+ with underlying medical conditions. You may also get a booster if where you live or work puts you at increased risk for exposure. When you and your children age 12 and older get vaccinated, you can help protect yourself, young children, and those at higher risk of getting severely ill from the virus. If you do get it, your illness
• Get good sleep. Sleep is vital to our health. Adequate sleep helps our bodies fight invading bacteria or viruses more efficiently. Research shows that wellrested people who received the flu vaccine developed stronger protection against the illness. Adults should get 7 or more hours of sleep each night; teens should get 8-10 hours; and school age children should get 9-12 hours. Lack of sleep also increases the risk for obesity, heart disease and diabetes. Stay healthy.
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SoMinn Fall Health
October 2021
Vision:
Important for your life and your lifetime By BETH GILTHVEDT Guest columnist Good vision is important to nearly everything you do, from waking until closing your eyes to sleep. Most all we experience in life comes to us through our sight. You can preserve Gilthvedt and protect your vision with regular eye exams by an eye care professional and reduce your chance of vision loss from systemic and eye diseases.
your eyes are the only place in your body where blood vessels can be viewed in their natural state, your eye doctor can spot many systemic health conditions, like diabetes, high cholesterol, high blood pressure, liver disease, and brain tumors as well as eye conditions like macular degeneration, glaucoma, cataracts, and other diseases. Annual eye exams are especially important for anyone with diabetes or who might be at risk for the disease. due to obesity, family history, etc. More than 30 million Americans with diabetes, plus another 84 million with prediabetes, are at risk of developing diabetic eye disease, the leading cause of blindness among adults. In its early stages, diabetic eye disease has no symptoms. Only a comprehensive eye exam can detect early signs of disease so treatment can help prevent vision loss.
We know that 80 percent of a child’s learning requires good vision. An eye exam is the only way to ensure your child is seeing clearly and comfortably to learn and succeed in school. It’s also the only way to be sure kids are seeing their best Good vision contributes to improved for sports and other activities, too. school achievement and learning, better driving skills, increased performance on Vision screenings are no substitute for the job, enhanced athletic ability, and a professional eye exam. Parents may a better quality of life. Even if you think believe their child sees just fine because you have perfect vision, an annual eye she passed a school vision screening. Or exam can be one of the best things you adults may think they see perfectly when can do to protect the overall health and they pass a vision screening at the DMV. wellness of you and your loved ones. Often these assumptions are incorrect. Preserve and protect your vision. Don’t Vision screenings usually only identify put if off any longer — contact an eye vision issues related to specific visual care professional today to schedule eye tasks, such as seeing the classroom board exams for yourself and those you love. clearly or recognizing road signs when driving. Only a comprehensive eye exam Horizon EyeCare Professionals is a can ensure your vision is as clear and member of Vision Source, a network of comfortable as possible, and that you’re independent eye doctors. With access not developing serious eye diseases to the knowledge and resources of more that don’t have obvious symptoms, like than 3,300 locally owned practices, glaucoma or even eye cancer. they are dedicated to your eye health and vision, and your care is based The eyes are the windows to the body. solely upon what is best for your eye Eye exams can detect many serious health and vision. For more information health problems. Think of a visit to your eye go to www.visionsource.com or www. doctor as “preventative maintenance” eyecareowatonna.com\ for your body as well as for your eyes. As
Reduce your cancer risk. Diet and lifestyle can affect the risk of certain cancers. Learn what changes you can make at an upcoming cancer symposium with Mayo Clinic Health System, and prepare to laugh about things you never imagined. Brenda Eslagher, keynote speaker, author, certified humor professional and colorectal cancer survivor, shares tips for coping with laughter through stressful and challenging moments. The cancer symposium is sponsored by the Lloyd and Ardis Peterson Family Foundation. 10th Annual Lloyd & Ardis Peterson Cancer Symposium Thursday, Nov. 4, noon–1 p.m. | Free Zoom webinar Register now by searching “Cancer Symposium” at mayoclinichealthsystem.org.
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SoMinn Fall Health
October 2021
Headaches can be treated without pills By SETH NELSON Guest columnist How often you suffer headaches? you know headaches common, but are not normal.
do from Did that are they
With the rise in popularity of Nelson working from home over the past year and a half, we have treated an increase of headache sufferers at Rising Sun Chiropractic + Weight Loss. A common problem with those who work from home is an office station set up on a couch. In other words, sitting in a hunched position all day. Sitting crunched up over a lap top or phone for hours on end takes a toll on the body.
The most common type of headache caused by the poor posture developed from improper workstations is Cervicogenic, better known as tension headaches. Thankfully, tension headaches are successfully treated with the help of a chiropractor and at home. Tension headaches stem from the muscles, nerves and joints of the neck and the base of the skull. The tension typically begins in the neck or skull, with radiating pain into the temples, eyes, or back of the head. How to check the muscles affected by tension headaches: Step 1. Sit with strong, upright posture and gently pull your head back trying to straighten the neck. Step 2. While in that position turn the head left and right. Do you notice you can’t turn quite as far one way? Step 3. Take your thumbs and slide them down the back of your skull. Once the thumbs are off the skull
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chin. This exercise creates a stretch at the base of the head. Hold this position 15-20 seconds and repeat every hour of screen time.
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The biggest first step is to establish a workspace that promotes strong posture! Check out our blog at risingsunchiro.com for simple tips. Next is to follow through with self care. Try this- take the same position you did on the last test. Slide thumbs off the base of the skull and gently push up, now slide your thumbs towards the center and out towards your ears. Gentle pressure is enough. If anything is sharp don’t press on it! Hold for 1530 seconds. Finally, sit up very straight, pull your head back to create a double
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SoMinn Fall Health
October 2021
PEOPLE CARING FOR PEOPLE PHYSICAL THERAPY/ OCCUPATIONAL THERAPY
IMAGING URGENT CARE
Practice Sun Safety (Green Shoot Media)
and long pants and skirts. You can also try to wear a T-shirt or a beach cover-up if Spending time outside is a great way to you’re planning on enjoying the beach. be physically active, reduce stress and get vitamin D, according to the Centers Clothes made from tightly woven fabric for Disease Control and Prevention. But offer the best protection, and opt for too much sun can come with a cost: skin darker colors for optimal protection. cancer. Wear a Hat Most skin cancers are caused by too much exposure to ultraviolet light, which is made of an invisible kind of radiation that comes from the sun, tanning beds and sunlamps. These UV rays can damage skin cells and leave you with serious health issues.
Many people wear hats to give them more protection. The CDC recommends hats with brims all the way around that shades your face, ears and the back of your neck. A tightly woven fabric offers the best protection versus straw hats that will let sunlight through. If you wear a baseball cap, don’t forget to cover the Fortunately, there are many ways to curb exposed parts of your head, including the onset of skin cancer. As the pool your ears, with sunscreen. season winds down and you enjoy the final months of milder fall temperatures, it Choosing the Right is vital that you protect your skin from the sun. Sunscreen
How to Protect Your Skin From the Sun You can reduce your risk of sun damage and skin cancer by staying in the shade. You can find shade under an umbrella, tree or other shelter. If you plan to spend time in the sun for an extended period of time, your best bet to protect your skin is to use sunscreen or wear protective clothing. When possible, wear long-sleeved shirts
When choosing a sunscreen, put on broad spectrum sunscreen that blocks both UVA and UVB rays and has an SPF of 15 or higher before you go outside. You should always apply sunscreen in a thick layer that covers all exposed skin. Looking to take your youngsters outside to enjoy the sun? Remember that sunscreen is not recommended for babies who are six months old or younger. The U.S. Food and Drug Administration recommends keeping infants out of the sun during midday and using protective clothing if they have to be in the sun.
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At River’s Edge Hospital, you are more than a patient. Every person who receives care is treated with compassion and respect. From the most basic health services to surgery, recovery and rehabilitation, River’s Edge Hospital makes your well-being a priority. (507) 931-2200 You’ll receive a level of www.REHC.org attention that goes well beyond your expectations.
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SoMinn Fall Health
October 2021
Making a successful move to a senior living community Moving to a senior living community, like any major move or life change, can feel overwhelming, but it doesn’t need to be! With the proper planning and perspective, you can feel confident and happy throughout your transition. In fact, many people find that taking this step is the beginning of an exciting new chapter marked by making friends, reducing household chores, and devoting time to doing the activities you enjoy most. Whether you’re working through the details for yourself or a loved one, giving yourself ample time to plan the transition and know what to expect when you arrive are the keys to a successful moving experience. Let’s take a look at what you should bear in mind as you look ahead toward this novel change.
Planning the steps of your move
the process. Enjoy looking through photos and mementos from past journeys. You can be thankful for all of the belongings you have owned, but don’t be afraid to You will want to consider a number of let things go. Remember, you are making factors when planning the move to space for new experiences to rush in. a senior living community. Of course, these will vary based on your individual Prepare for home circumstances, but many of the key aspects to planning a successful and showings stress-free transition are universal.
Decide what to pack Most moves involve downsizing, which means sorting what to keep, what to donate, and what to pass on to other family members. Making these decisions can be challenging, especially when it involves items that hold sentimental value, but it can also be a wonderful way to walk down memory lane and enjoy past moments of your life. It’s important to honor those feelings — whether yours or your loved one’s — and to be patient with
Your comfort is our #1 concern!
If you or your loved one is selling a home, you will likely need to prepare it for showings. You do not need to tackle this project alone. Doing it with others is not only easier, but having help also makes it much more fun. And of course, if you’re pressed for time or handiwork isn’t your favorite activity, why not hire a cleaning service or a local handyman to help with these tasks? Doing so can free up your time and energy so that you can focus on you or your loved one’s other needs.
Move toward the future There are several ways to move out of a house, from the total “do-it-yourself” approach to a full-service mover that will pack, load, transport, and unload. The most significant difference between these options is the cost. Families sometimes choose a middle ground, such as doing the packing and loading, while leaving the move and unloading to professionals. You should do whatever feels right for you and your family.
GETTING SETTLED INTO YOUR COMMUNITY
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With the proper planning and perspective, you can feel confident and happy throughout your transition. to a senior living community.
community. This includes any service and care personnel, as well as other residents. Keeping channels of communication open can help you build long-lasting relationships with others.
Make mealtimes a story hour
Use mealtime as a time to make new friends. A meal is much more than good food; it’s also about connection. Everyone has a lifetime of stories, experiences, and adventures to share. Think of it as a story hour where you can tell others about your life and hear all about theirs. You never know where a good meal and hearty conversation might take you!
Find your favorite activities
One of the most rewarding and stimulating aspects of a senior living community is the wide range of activities. When you first arrive, sample them and decide Introduce yourself to what resonates with you. You might try exercise programming, learning a musical others instrument, or if you’re feeling especially Once you or your loved one has made friendly, why not join the welcoming the move, now you get to focus on the committee yourself? fun part -- getting to know the community and meeting new people. Communities In no time at all, all the preparation and managed by The Goodman Group are planning that went into your move will be designed to welcome new residents and in the past, and your new community will make them feel at home as quickly as feel like home, sweet home. possible. When you arrive, the team and the community will be ready to greet you, but also be sure to introduce yourself and your family to key members of the
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SoMinn Fall Health
October 2021
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SoMinn Fall Health
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Benefits of Having Friends (Green Shoot Media) Friendships can have a major impact on your health and well-being, specifically in reducing many significant health problems, including depression, high blood pressure and an unhealthy body mass index, according to the Mayo Clinic. Experts point out that older adults with a rich social life are likely to live longer than their peers with fewer connections. There are many reasons for this. According to experts at the Mayo Clinic, friends are important because they: • Increase your sense of belonging and purpose. • Boost your happiness and reduce your stress.
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• Improve your self-confidence and self-worth. • Help you cope with traumas, such as divorce, serious illness, job loss or the death of a loved one.
positive engagement out of your interactions. Plan fun events that everyone enjoys and don’t be afraid to try new things with your friends.
How to Find New Friends
• Encourage you to change or avoid unhealthy lifestyle Life gets in the way when it comes to finding new habits, such as excessive drinking or lack of exercise. acquaintances, especially for adults.
• Friends also play a significant role in promoting your If you’re struggling to find new friends, take the initiative overall health. rather than waiting for invitations to come to you. This may be uncomfortable at first, but it’s a great way to open yourself up to new friendships that may be right How Many Friends there in front of you.
Should You Have?
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Experts say that quality counts more than quantity when it comes to the number of friends in your circle. Nurturing a few truly close relationships can bring you all of the benefits you’re looking for when building your friendships. Don’t get hung up on the number of people you socialize with, but spend time making sure you’re getting
Look for groups or clubs that gather around common hobbies. Join a class at your local community college to learn a new skill and meet people with similar interests. Volunteer at a local hospital or community center to improve your chances of meeting people who have the same passions as you.
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SoMinn Fall Health
October 2021
Talking breast cancer with U of M Even with progress in care and treatment, the Minnesota Department of Health categorizes breast cancer in the top five cancer causes of death for women in Minnesota. Thirty percent of new invasive cancers diagnosed in women are breast cancer. For men, breast cancer is considered rare but there is growth in the health care community in understanding the emotional support needed for those diagnosed.
human. When the DNA of a normal cell mutates, it becomes a cancer cell. When this happens to a breast cell, the cancer cell no longer does its usual job. Instead, it makes copies of itself without end. If left untreated, the cancer can develop the ability to spread outside the breast — metastasize — to other sites in the body, where it can cause real trouble.
Q: What are the subtle symptoms of breast cancer and what other health conditions For Breast Cancer Awareness Month in are they familiar with? October, University of Minnesota Medical School expert Stuart Bloom talks about Bloom: The truth is that most breast cancers the subtle signs, risk factors and stigmas of are found on screening mammography, breast cancer. before they show any signs or symptoms at all. That is the most important point Q: What is breast cancer? here. Sometimes, patients do notice a lump or redness, and these should always Bloom: Often, people hear the word be brought to the attention of a health ‘cancer’ and become understandably care provider. distressed. They know it means something serious and sometimes life-threatening. Q: If someone is diagnosed with breast The best way to understand cancer is cancer, what should they know about the to recall that organs are made up of diagnosis? cells that do the job of that organ. For example, salivary cells make saliva, Bloom: The good news is that the vast heart cells help the heart pump blood majority of breast cancers are curable. and breast cells make milk for a growing This is because they are found so early
R ! U TO DAY TO
and the cancer cells have not had a chance to spread outside the breast. They are cured with local measures, such as surgery and radiation. Even if these cancer cells do microscopically spread, our adjuvant systemic therapies, such as chemotherapy, are usually effective enough to get rid of them.
Most breast cancers are found on screening mammography, before they How do we choose who gets what show any signs or symptoms at all. treatment? There are many different (Metro Creative Images) subtypes of breast cancer, each with different biologies. We personalize the Many women can be cured with minimal treatment to the specific kind of breast surgery and radiation. cancer a patient has. Q: What are you doing in your research Q: What stereotypes surround those and clinical practice to further our diagnosed with breast cancer? understanding of breast cancer and patient relations? Bloom: One stereotype that can be difficult to dispel is that every breast cancer Bloom: I try to get to know each patient patient needs bilateral mastectomy — personally, so they know I think of them the removal of both breast tissues. The as a fellow human being and not just a history of cancer care has been marked disease. I try to get as many patients living by overtreatment, including radical with breast cancer as possible on clinical surgery and high-dose chemotherapy. trials. This allows them access to cuttingAs our understanding of cancer biology edge treatment, while at the same time, has grown over the last ten years, all of allowing us to acquire information that will us in cancer care have been working to be helpful to future patients with cancer de-escalate the intensity of our therapies. down the road.
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SoMinn Fall Health
October 2021
Find a Local dietitian
(Green Shoot Media)
When looking for professional help with putting together a personalized dietary plan, it’s important to find someone who can give you one-on-one attention. That’s because everyone’s bodies and dietary needs are different, and require varying strategies.
highly connected to other professionals in • They are knowledgeable about local the health and wellness space. food options, particularly the seasonality of locally grown fruits and vegetables. Research Their But how do you find a good local dietitian, especially if you’re starting from the Qualifications beginning? Read on for tips on landing the perfect local professional for your When shopping for a new dietitian, be health needs. sure to interview a few before making your final decision. Reputable professionals will be honest when it comes to their experience and the type of qualifications they possess. Ask Your Friends
Since there is no one-size-fits-all diet plan on the market, you need someone who can analyze your body’s needs, as well as your eating and exercise behaviors, to create a plan that will actually work for Referrals are the best way for local companies to grow. Use your social you. media following to see if anyone has had Here’s why going with a local professional success using a local dietary professional. Weight and overall health are hot topics makes the most sense: that generally generate a lot of response • They are able to deliver customized, in- on social media, so if you’re comfortable talking about it online, you may be able person service. to find strong referrals.
If they have a website or LinkedIn profile, you should be able to get a sense of the extent of their experience and knowledge through some online research.
Currently 48 states, Puerto Rico and the District of Columbia have statutory provisions regulating the dietetics profession or associated titles such as “dietitian” and “nutritionist,” according to • They depend on your business and the Academy of Nutrition and Dietetics. will go above and beyond to keep their You can also find local groups committed to overall wellness, or ask the workers at company open. your local gym. Oftentimes, they are
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SoMinn Fall Health
October 2021
Our favorite oatmeal toppings from the Bulk Department By ST. PETER FOOD CO-OP & DELI
Joint Replacement Surgery
Important Choice, Easy Decision
According to the Whole Grains Council, oats have been shown to keep you fuller longer and have high levels of protein and healthy fats. Oats can also help lower bad cholesterol and control blood pressure. Even better, oatmeal is delicious, and can play host to a variety of both sweet and savory toppings. Our Bulk Buyer highlights six awesome oatmeal toppings that you can pick up from the bulk section at the St. Peter Food Co-op:
For quality care, close to home, it’s OrthoEdge. The OrthoEdge Joint Replacement Program features two of the most experienced orthopaedic care providers in the area, The Orthopaedic & Fracture Clinic and River’s Edge Hospital.
1. Cinnamon Did you know that cinnamon is one of the oldest known spices in the world? Organic Korintje is a sweeter cinnamon that most people will be familiar with, while Vietnamese cinnamon is spicier, with a more potent flavor. Both are available at the Co-op! Simmer whole grain oats and cinnamon together and top with a touch of maple syrup for a perfect healthy breakfast bowl.
2. Raisins
Oats — including oatmeal, help lower bad cholesterol and control blood pressure. (Photo courtesy of St. Peter Co-op & Deli) They’re just as good for you dried! Antioxidants, vitamin C, manganese, check, check, check.
5. Sliced almonds
Specifically, Organic Thompson Raisins (sweet, tangy, and plump raisins dried naturally using the sun) and Golden Raisins (less sweet, but very flavorful). Raisins are nutrient-dense and minimally processed, packing a powerful punch of flavor and energy in each bite.
Almonds are actually the seed of a tree! They’re a common addition to muesli or oatmeal, with a 1-ounce serving containing as much calcium as 1/4 cup of milk. Opt for sliced almonds for a more varied breakfast bite.
3. Craisins
6. Toasted pecans
Craisins are dried cranberries—full of Toasted = more flavor & more crunch. vitamin C, fiber, and vitamin E. They’re Opt for these if you like a little texture in more tart and less sweet than raisins, but your bite. just as good for you! Pick up a bag of brown sugar, local honey and a few of your favorite toppings, and 4. Dried blueberries create your own oatmeal recipe this It’s no secret that-op shoppers love week! blueberries! But here’s our little secret:
• Over 5,000 successful hip, knee and other orthopaedic surgeries • 245 years of combined orthopaedic surgery experience • 1 of 6 hospitals in the nation accredited as a hip and knee replacement center of excellence Getting the care you deserve and trust, close to home, makes OrthoEdge the right choice for joint replacement surgery. Learn more at OrthoEdgeMN.com
Recognized for Being the Best! River’s Edge Hospital has been recognized as a DNV GL Healthcare certified Orthopaedic Center of Excellence for: • Hip & Knee Replacement • Shoulder Surgery • Spine Surgery Plus, River’s Edge Hospital is top rated for patient experience!
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SoMinn Fall Health
Getting — and Staying — Active
GET THE CARE YOU NEED AT RIDGEVIEW.
(Green Shoot Media)
RIDGEVIEW IS YOUR LOCAL HEALTH CARE PROVIDER. Hospital, emergency & urgent care
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A body in motion, stays in motion. If you’re a regular exerciser and workout fanatic, you likely believe in this statement and use it to motivate you. A body in rest stays at rest. If you’re struggling to find your groove in the gym or with consistent exercise, you might relate more with this statement. No matter where you are in your fitness and overall health journey, there are opportunities in your daily life to get – and stay – active.
By the Numbers
According to the National Institutes of a week through a variety of activities, Health, it’s medically proven that people according to the NIH. Here are some tips who do regular physical activity have: from the Centers for Disease Control and Prevention on getting active in a safe, • Up to a 35% lower risk of coronary heart effective manner: disease and stroke. • Talk to your doctor if you have a chronic • Up to a 50% lower risk of type 2 diabetes. condition like type 2 diabetes or heart disease. • Up to a 50% lower risk of colon cancer. • Get the support of your friends and • Up to a 20% lower risk of breast cancer. family — and invite them to get active with you. • A 30% lower risk of early death. • Start slowly and add time, frequency or • Up to an 83% lower risk of osteoarthritis. intensity every week. • Up to a 68% lower risk of hip fracture.
• Schedule physical activity for times in the day or week when you’re most energetic.
• A 30% lower risk of falls (among older adults). • Plan ahead. Make physical activity part of your daily or weekly schedule. • Up to a 30% lower risk of depression. • Walk instead of drive to nearby • Up to a 30% lower risk of dementia. destinations or park the car farther away and fit in a walk to your destination.
Get Started
• Support improvements in your neighborhood that make it easier to walk To stay healthy, adults should try to be or bike to where you want to go. active every day and aim to achieve at least 150 minutes of physical activity over
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SoMinn Fall Health
Planning for Pregnancy (Green Shoot Media) If you are thinking about having a baby in the future, it’s never too early to start putting together a plan. Preconception health has come a long way over the past few decades, and physicians are more prepared than ever to help you put together a solid pregnancy strategy.
the-counter medications and dietary or herbal supplements. If you are planning a pregnancy, you should discuss the need for any medication with your doctor before becoming pregnant and make sure you are taking only those medications that are necessary.
For some women, getting their body ready for pregnancy can take a few months. For other women, it might take longer or shorter, depending on past health history and current health behaviors.
Visit With Your Local Physician Before getting pregnant, it’s important to talk to your doctor about preconception health care. Together, you’ll discuss your health history and any medical conditions you currently have that could affect a pregnancy. Some of these conditions include: Sexually transmitted diseases, diabetes, thyroid disease, high blood pressure or other chronic diseases. You’ll also want to be up front with your doctor about your lifestyle behaviors. If you smoke, drink alcohol or use certain drugs, health care professionals can help you with counseling or support services that will help you be as healthy as possible moving into your pregnancy.
Medication Review Your physician will also discuss any medicines that you are taking or vaccinations that you might need. Understanding this information will help you devise specific steps you can take before pregnancy to prevent certain birth defects.
Folic Acid Folic acid is a B vitamin, and a highly recommended addition to your diet if trying to become pregnant. If a woman has enough folic acid in her body at least one month before and during pregnancy, it can help prevent major birth defects of the baby’s brain and spine, according to the Centers for Disease Control and Prevention.
Talk with your physician about when to Taking certain medicines during start a folic acid regimen and be sure to pregnancy can cause serious birth follow it closely for the recommended defects, according to the Mayo Clinic. timeframe. These include some prescription and over-
October 2021
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SoMinn Fall Health
October 2021