Medical Guide 2023

Fine Tuning

Your Focus

Strategies to improve your ability to concentrate

Living With Hypertension

What to do after being diagnosed with high blood pressure

Sideline Strains

How to avoid repetitive strain injuries

Strategies to improve your ability to focus

How to combat seasonal affective disorder

Tips for overcoming age-related cooking challenges

What’s behind the Metformin craze?

Habits that affect cognitive health

Kids can set the pace for long-term health

The basics of meditation

Did you know? - Anxiety and depression

Tips to tame daily anxiety

Signs you or a loved one could be dealing with depression

How to avoid repetitive strain injuries

Did you know? - SAD statistics

Test your knowledge of the common cold

Did you know? - Colds

Common respiratory ailments

Dos and don’ts of healthy weight loss

Why a new Alzheimer’s is having a slow US debut

OPHTHALMOLOGY

Shannon L. Smith, M.D., F.A.C.S.

Ophthalmology

Cataract, Glaucoma, & Retina Consultants of East Texas / Medical Arts Surgery Center / Benchmark Optical

3302 N.E. Stallings Dr. Nacogdoches, TX 75965 936-564-3600 • 877-810-3937

Monday - Friday 8:00 a.m. - 5:00 p.m. www.EyesOfTexas.us

Special Interests/Procedures: State of the Art Laser Cataract Surgery, Multifocal and Toric Lens Implants, Glaucoma Surgery and Laser, Diabetic and other Retinal Diagnosis and Management, Dry Eye Specialist, General Eye Care. Certified Ambulatory Surgery Center. Certified, American Board of Ophthalmology; Fellowship Trained in Glaucoma and Ophthalmic Pathology.

NURSE PRACTIONER

NURSE PRACTIONER

Carl Willeford Jr. MSN, FNP-C

CarlWillefordJr.MSN,FNP-C

2702 N. University Dr. Nacogdoches, Texas 75965 (936) 221-5138

3226 N. University Dr., Suite 300 Nacogdoches, Texas 75965 936-221-5138

Nacogdochesfamilymedicine.com

Nacogdochesfamilymedicine.com

8:00 am-5:00 pm M-T, 8 am till noon Friday

8:00 am-5:00 pm M-T, 8:00 am-Noon Friday

Special Interests/Procedures: Annual wellness exams, health screenings, lab services, adult medicine, men’s health, women’s health, minor procedures, asthma, COPD & diabetes management, DOT exams, school and sports physicals, urgent care and immunizations.

Special Interests/Procedures: Annual wellness exams, health screenings, lab services, adult medicine, men’s health, women’s health, minor procedures, asthma, COPD & diabetes management, DOT exams, school and sports physicals, urgent care and immunizations.

Education: Certified Nurse Practitioner with over 20 years of clinical medical experience. B.S.N. degree from Stephen F. Austin University in 1996 and M.S.N. from Texas Tech School of Nursing in 2005, Post-Graduate Certification as Nurse Practitioner, Texas Tech University School of Nursing.

Education: Certified Nurse Practitioner with over 20 years of clinical experience. B.S.N. degree from Stephen F. Austin University in 1996 and M.S.N. from Texas School of Nursing in 2005, Post-Graduate Certification as Nurse Practitioner, Texas Tech University School of Nursing.

FAMILY DENTISTRY

Jeffrey B. Hancock, DDS

Jeff Hancock Family Dentistry

1125 University Drive

Nacogdoches, Texas 75961

(936) 564-2005

Special Interests/Procedures: Services Include Dental Cleaning, Restorative, Crowns, Implants, Root Canals, Extractions, Cosmetic Dentistry.

Most Insurance Plans Accepted. Voted Best of Nac 2012, 2013, 2014, 2016, 2018 and 2020.

Strategies to improve your ability to focus

Distractions have never been harder to resist. According to Deloitte’s “2022 Connectivity and Mobile Trends Survey” (third edition), the average household in the United States now has a total of 22 connected devices. Things are a little less connected in Canada, where a J.D. Power survey of television service subscribers found that the average household has about 10 devices.

The prevalence and accessibility of devices can make it difficult to focus, but tablets, smartphones and other technologies are not the only culprits that can compromise the ability to concentrate. Harvard Medical School notes that underlying medical conditions, the side effects of medication and excessive alcohol consumption can each make it harder to focus. That’s a significant detriment, as an ability to focus can help individuals be more efficient and perform better at work and in school. Each individual is different, so efforts to improve focus might

The average household has 22 connected devices

require a little trial and error until a person finds what works for them. In the meantime, the following are some effective strategies that can help people sharpen their focus and reap all the rewards that a heightened ability to concentrate has to offer.

• Turn notifications off. Notifications are a bigger distraction than people may realize. A 2015 study from researchers at Florida State University found that simply hearing the ping of a notification was as distracting as taking a phone call. Individuals may find the idea of answering as little as 20 or more phone calls per day unrealistic, but

researchers have found that the average smartphone user receives around 80 push notifications per day. Such constant inflow of notifications is detrimental to smartphone users’ ability to focus. Turning notifications off while in school or during the workday can help people avoid this seemingly endless stream of distractions, thus improving focus.

• Establish a distraction-free workspace. A survey from McKinsey & Company found that, after the acute phases of the COVID-19 pandemic, 58 percent of employed respondents have the option to work from home for all or part of the week. Remote working may be more convenient, but it also can compromise workers’ focus in ways that are unique to working from home. For example, professionals’ children cannot stroll into their offices when they aren’t working from home, nor are distractions like television within arm’s length in a traditional office setting. Professionals who are finding it hard to focus when working

from home can do more to make their home offices distraction-free. Make your home a television-free zone during traditional working hours and remove a television or non-work tablet from your office so you aren’t tempted to watch a show or a sporting event when you’re supposed to be working.

• Adopt a healthier lifestyle. The experts at Harvard Medical School note that many aspects of a healthy lifestyle can help people focus better. Researchers have discovered a direct link between exercise and a person’s ability to pay attention, noting that exercise increases the availability of brain chemicals that reduce stress and improve sleep, among other things. Less stress and a good night’s rest can make it easier to focus.

An ability to focus pays myriad dividends. Individuals can try various strategies to improve their concentration skills and reap the rewards that such improvement provides.

How to combat seasonal affective disorder

Therapy is a treatment option for individuals diagnosed with SAD.

The common cold is synonymous with times of year when temperatures dip. When people spend more time indoors, they’re more vulnerable to contagious cold viruses. But the common cold is not the only health issue that presents itself most often when the mercury drops.

Seasonal affective disorder, also known as “SAD,” affects millions of people every year. The National Institute of Mental Health notes that SAD is a type of depression characterized by its recurrent seasonal pattern. Symptoms of SAD, which can include nearly daily and daylong feelings of depression, changes in appetite or weight and feelings of lower energy, last around four to five months.

Researchers are unsure about the exact cause of SAD, but in most people, its onset is believed to be connected to the reduction in hours of sunlight during the winter. (WebMD notes that around 10 percent of people with SAD get it in the reverse, experiencing symptoms of depression at the onset of summer as opposed to winter.)

Despite uncertainty about the causes of SAD, the NIMH notes there are ways to treat the condition. And it might benefit people who have experienced SAD to begin treatment prior to winter, as NIMH notes treatments that begin before fall could help to prevent or reduce the depression associated with the condition.

Individuals who suspect they have SAD should relay their concerns to their health care provider, who will then ask patients to fill out a questionnaire to determine if symptoms meet the criteria for SAD. If such a diagnosis is confirmed, individuals may be presented with any of the following treatment options.

Light therapy

The NIMH notes that light therapy has been used to treat SAD since

the 1980s. The crux of light therapy is to expose individuals with SAD to bright light every day with the hope that such exposure can serve as a stand-in for natural sunlight. Individuals undergoing light therapy typically begin their day sitting in front of a very bright light box for around 30 to 45 minutes. The boxes filter out potentially harmful UV light, but alternative therapies may be recommended for individuals with certain eye diseases or those taking particular medications.

Psychotherapy

According to the NIMH, cognitive behavioral therapy (CBT) has been adapted to help treat people with SAD. CBT is a type of talk therapy, and CBT-SAD typically entails two weekly group sessions for six weeks. These sessions focus on replacing negative thoughts related to winter with more positive thoughts. The therapy also tries to help individuals identify and schedule pleasant, engaging indoor or outdoor activities. The NIMH notes that researchers’ comparison of CBTSAD with light therapy found both

treatments were effective at improving SAD symptoms.

Medications

Doctors may recommend patients with SAD take medications known as selective serotonin reuptake inhibitors, or SSRIs. Various types of depression have been found to disturb serotonin activity, and SAD is no exception. SSRIs have been proven to effectively improve patients’ moods, but it’s important that individuals discuss

the side effects of SSRIs with their physicians prior to taking medication.

Vitamin D has been linked to improving symptoms of SAD, but the NIMH notes this is a misconception, as the research regarding vitamin D supplementation as a treatment for SAD has thus far produced mixed results.

Individuals who suspect they may have SAD are urged to speak with their physicians so they can overcome this often treatable condition.

Tips for overcoming age-related cooking challenges

By Sarah Gantz

The Philadelphia Inquirer (TNS)

Cooking at home is a mood-booster, exercises muscles and the mind, and can help us maintain a healthy diet, especially as we age.

But with age-related medical conditions come new challenges in the kitchen. People with dementia or memory loss may worry about forgetting the roast they put in the oven. Perhaps the meals you used to prepare for a family of five no longer make sense for a solo diner. Arthritis, lost muscle mass, decreased height, and vision problems can all affect how you cook.

Here are some tips to get the most out of home cooking.

Consider what you’re cooking

Research shows that people who cook for themselves eat out less often and consume less fast food, said Julia Wolfson, an associate professor at Johns Hopkins Bloomberg School of Public Health who studies food systems and food policy. That can be especially important for older adults, whose metabolism has slowed and who may be at risk for type 2 diabetes, high blood pressure, or high cholesterol — all medical conditions that are influenced by diet.

But, Wolfson said, “Just purely the act of cooking itself does not equal healthy eating.”

Get the most out of home cooking by planning meals that balance protein and high-fiber vegetables with fat and carbs. Think about portion sizes, and the amount of salt and sugar you use.

For instance, packaged spice blends often contain lots of salt. Making your own spice blend may be one way to cut down on salt and amp up flavor.

Stock the freezer

In a 2020 study, Wolfson and her former colleagues at the University of Michigan found that older adults were more likely than the general adult population to cook for themselves at home. But people’s relationship with food can change as they go through different life stages, such as children moving out or the death of a spouse.

Preparing and eating a favorite meal associated with fond memories can be comforting. Make the meal you love, then freeze leftovers in individualserving packages, rather than in one large container. You’ll have dinner for the future and reduce the amount of

time you have to spend cooking.

Load the slow cooker

Slow cooker meals are perfect for people who may have balance or strength issues that limit their ability to cook on the stove. Bending and lifting to use the oven can also become challenging with age.

Slow cookers sit on the counter, are designed to be left on all day, and are a good way to prepare larger meals that can be frozen, said Heath Jones, an occupational therapist with Wesley Enhanced Living Main Line, a senior

living center in Media.

Eliminate access issues

Put everything you use most frequently in easy-to-reach spots, Jones suggested.

Plates and cups don’t have to live in high-up cabinets. Leave them on the counter.

Reorganize the refrigerator so that the items you need are within easy reach, without needing to bend down or dig to the back of the fridge. And when it’s time to replace your fridge, consider one with the freezer on the bottom or

side, rather than on top.

Simplify cleanup

Disposable kitchen items, such as paper plates and aluminum pans, can make the difference between eating a healthy home-cooked meal or turning to processed foods.

Too environmentally conscious to stock up on foil baking pans, paper plates, and plastic utensils?

Line baking sheets with aluminum foil to avoid baked-on food that’s hard to scrub off. Try single-pan meals to at least reduce the number of dirty dishes.

What’s behind the Metformin craze?

Can this diabetes drug really slow aging, curb weight gain, reduce dementia?

By Lisa M. Krieger

The Mercury News (TNS)

Is an ancient compound the new “wonder drug”?

Metformin, a common medication to control diabetes, has become the controversial darling of tech’s healthconscious digerati who are enticed by preliminary research suggesting it might help promote longevity, reduce dementia and prevent a whole host of other conditions –including, most recently, long COVID.

With origins that date back to Medieval Europe, metformin has been used for decades as a powerful tool to lower blood sugar in people with diabetes.

In those patients, it also offers cardiovascular benefits and weight loss.

Now, it is increasingly popular for use in conditions that have nothing to do with diabetes. Intrigued by early studies and promotion on TikTok, Instagram and healthfocused blogs, Americans are seeking “off-label” prescriptions for metformin, using a drug for a different condition or at a different dosage than what is FDAapproved

But experts urge caution, saying the data isn’t sufficient to start recommending daily doses.

According to UC San

Francisco infectious disease expert Dr. Peter Chin-Hong, “I’d be very wary about using metformin off-label at this point,” citing lack of extensive research. “The evidence has to be really strong,” he said, “if you take a drug for a particular indication in which there’s not a lot of good data.”

“Certainly, a lot of young healthy people are looking into taking it with hopes of kind of optimizing their health and ‘biohacking’ to improve their longevity down the line,” said Stanford University endocrinologist Dr. Marilyn Tan. While it’s unlikely to do harm, Tan said, “there’s also no proven benefit from any

randomized controlled trial in terms of anti-aging effects. … It’s not FDA-approved for any of these other indications.”

Metformin, or dimethylbiguanide, traces its history back to a traditional herbal medicine in Europe called Galega officinalis, or goat’s rue. While it can cause side effects in people with kidney problems, it improves blood-sugar control by improving insulin sensitivity, reducing the amount of sugar released by the liver into the blood and increasing glucose absorption.

It is now the fourth most widely prescribed medication in the nation. About 20 million

Americans were prescribed the drug in 2020.

What is tantalizing are preliminary findings — based on animal studies and imperfect clinical trials that have not been reproduced — that hint that the drug may help slow aging and increase life expectancy. While the underlying mechanism remains unclear, it may create cellular changes that improve the body’s responsiveness to insulin and boost blood vessel health.

Its reputation has grown with a recent barrage of social media attention, including a

Metformin

Scott Olson/Getty Images/TNS

In this photo illustration, Avkare metformin ER 500 mg tablets are shown on July 9, 2020, in Chicago, Illinois.

viral posting by Silicon Valley-based internet entrepreneur and “biohacker” Serge Fague, who described taking two grams of the medication every day.

“Have you heard about metformin?” asked one Twitter influencer. The New York City-based longevity company NOVOS, which has enlisted Harvard’s Dr. George Church and other highly esteemed scientists to its advisory board, posted on Instagram: “Metformin: The secret to anti-aging?”

Publicity was further boosted last week, when a University of Minnesota team reported that about 6% of metformin patients infected with the SARS CoV-2 virus went on to experience long COVID, compared to 11% of those who were not on the drug. The study is not yet peer-reviewed.

But there is a better drug — the FDA-authorized virus-killing Paxlovid — to reduce the risk of long COVID, said Chin-Hong. “Metformin doesn’t make sense, from an infectious disease perspective, to work against long COVID,” he said. “It’s not a cardcarrying antiviral.”

Off-label prescribing is legal and common. An estimated 20% of all

prescriptions in the U.S. are for offlabel use, according to the Agency for Healthcare Research and Quality. Betablockers, for instance, are approved to reduce risk of high blood pressure and heart problems but are used off-label to treat anxiety.

But off-label prescriptions may put people at risk of receiving ineffective or even harmful treatment if there is a lack of scientific evidence, said Chin-Hong.

“In tech circles, people use a lot of things off-label — for example, for weight loss,” said Chin-Hong. “It’s promoted by celebrities on TikTok. But it’s always a dangerous enterprise to use something off-label.”

Doctors have long prescribed metformin off-label for these conditions:

• Menstrual irregularities in women with polycystic ovary syndrome. In the 1990s, metformin was shown to lower testosterone levels in women with this common hormonal disorder, suggesting that it might help. But at present, there is no clear evidence to support broad metformin use in those patients, according to a 2017 University of Chicago analysis.

• Gestational diabetes mellitus. Metformin is an effective and safe alternative to insulin for women who develop glucose intolerance during pregnancy. It also controls maternal weight gain and reduces the risk of gestational hypertension, according to a 2016 database review by physicians at Peking University First Hospital.

• Prevention or delayed diabetes. Two decades of evidence support the use of metformin to prevent or delay Type 2 diabetes among higherrisk patients or people with elevated blood sugar, a condition called “prediabetes,” concluded a 2018 evaluation of 40 studies by a team at the Los Angeles-based Veterans Administration.

• Weight gain from antipsychotic medicines. Certain patients, especially those who are young and healthy, are less likely to gain weight if they take metformin soon after taking medication for schizophrenia and other psychiatric disorders, according to a 2017 review of published studies by a team at UCLA Medical Center. But it doesn’t help after weight gain already has occurred.

Other studies looked at the potential

of metformin to:

• Reduce the risk of dementia or stroke. A 2016 analysis by Australian scientists found that cognitive impairment was significantly less common in diabetics who got metformin. In a 2013 study in Taiwan, the drug also offered diabetic patients some protection against stroke. But its use by people without diabetes for the prevention of dementia or stroke was not supported by either of those studies.

• Slow aging. A 2021 analysis of results from several large studies by a team in Canada and Qatar indicates that metformin may induce anti-aging changes in diabetics. It improved the health of diabetic patients in the study while they were alive, although the effect was modest. However it remains controversial as to whether metformin is protective in people who are metabolically normal, the team found.

“There’s a lot of interest in it, and additional studies are warranted to see if there are more benefits,” said Tan. “But no studies have conclusively shown a clinically significant benefit for any of those conditions.”

“It’s a great diabetes drug,” she said.

Habits that affect cognitive health

Various changes to appearance and health are associated with aging. Issues such as diminished vision, waning muscle strength and gray hairs are among the more common and noticeable side effects of aging. Cognitive decline is another symptom often associated with aging, even if that needn’t be the case.

Certain lifestyle choices can protect against cognitive decline and dementias. While there is no surefire way to prevent dementias, here are some good habits for maintaining cognitive function well into your golden years.

Exercise frequently

Harvard Health reports that exercise, in addition to the many other benefits it provides, may help improve cognitive function in people who have already experienced memory issues. Exercise may be particularly advantageous to people who carry the APOE4 gene variant, which makes people more susceptible to Alzheimer’s. Speak with a doctor about how much exercise is

needed and what is safe for your age.

Enjoy video games

Playing a favorite video game may improve long-term cognitive function. Researchers at Cambridge Brain Sciences found study participants who played non-cognitive-training video games were associated with better performance in several cognitive domains, but only for younger (age 18 to 64) participants. Cognitive training games, on the other hand, were not associated with any cognitive improvement.

Stay socially engaged

According to a study published in the journal Experimental Aging Research , seniors who have high levels of social engagement also have better cognitive function. Getting together with friends, participating in a club, attending religious studies, and any other activity that gets you out with other people can help with

cognitive function.

Eat a healthy diet

Eating a diverse array of healthy foods is beneficial. Nutritious diets can help reduce the risk for illnesses that may affect cognitive ability. Eating well also helps keep the brain healthy. A Mediterranean diet appears to lower the risk or slow the progression of dementia in people who have the condition.

Get help for sleep disorders

Lack of sleep can affect memory and learning. By getting help for sleep disorders, you may reduce your risk for cognitive issues.

While it is not possible to prevent or cure cognitive conditions like dementias with lifestyle changes, certain behaviors can lower the risk of developing these illnesses or reduce their severity.

Kids can set the pace for long-term health

Long-term health is not something that many young people routinely consider. After all, it’s easy to feel invincible during one’s childhood and adolescence. But the steps that young people take early on can affect their health as they get older.

According to the Centers for Disease Control and Prevention, establishing healthy behaviors during childhood and adolescence is more beneficial to long-term health than trying to change poor behaviors in adulthood. The following are some ways young people can set the course for healthy outcomes throughout life.

Prioritize healthy foods

According to the childhood recreation group Mountain Kids, habits and actions performed subconsciously are hard to break because repeat habits trigger dopamine in

the brain, causing pleasurable feelings that reinforce the behavior. So grabbing a slice of cake after school for a snack becomes rote. Instead, stocking the refrigerator and pantry with sliced fruits and vegetables, low-fat yogurt, lean protein like hummus and whole wheat dipping crackers can set the course for more responsible eating behaviors.

Eat meals and shop together

Kids can learn what healthy eating and portion control looks like if it is modeled by their parents. Children should be involved with reading nutrition labels and understanding the ingredients that comprise the foods they commonly eat. When dining out, choose restaurants that utilize menus that indicate the caloric content of meals. Children will learn to recognize and embrace nutritious foods and that can continue into adulthood.

Eating as a family also benefits mental health.

Stanford Children’s Health says eating together as a family can encourage children’s confidence in themselves and improve communication. Children who regularly converse and interact with their parents may be less likely to engage

in substance abuse or act out at school.

Increase physical activity

The CDC says 21 percent of adolescents aged 12 to 19 are obese, and two in five students have a chronic health condition. A sedentary lifestyle may be one contributor to these statistics. At home and in school, adults can encourage physical activity as an effective means to prevent obesity. The Department of Health and Human Service recommends that children and adolescents age six and older get at least one hour a day of moderate or vigorous aerobic activity, such as running or biking.

Muscle- and bonestrengthening activities also are recommended. Kids who learn early on to appreciate physical activity reap longterm benefits that extend

The CDC says 21 percent of adolescents 12 to 19 are obese, and two in five have a chronic health condition.

well into adulthood. Avoid tobacco Tobacco and nicotine vaping products can contribute to many negative health conditions. Youngsters who avoid these products throughout their lives may improve longevity and reduce their risk for various illnesses.

Children who learn healthy behaviors at a young age are more likely to continue those good habits into adulthood, which ultimately benefits their long-term health.

“ C hildren who learn healthy behaviors at a young age are more likely to continue those good habits into adulthood, which ultimately benefits their long-term health.”

The basics of meditation

Taking steps to safeguard mental health is a vital component of a healthy lifestyle. The National Institute of Mental Health notes that mental health affects how individuals think and feel, the choices they make, and how they relate to others, which underscores just how important it is to prioritize mental health.

Meditation is a popular practice with a history so lengthy it may surprise even its most devoted practitioners. According to Psychology Today, some archaeologists trace the origins of meditation all the way back to 5,000 BCE. The global spread of the practice is believed to have started around the fifth or sixth century BCD, when trading along Eurasia’s famed Silk Road exposed the practice to various cultures.

The lengthy history of meditation is proof that the practice is no mere fad. In fact, people from all walks of life have much to gain from meditation. Novices can start their meditation journeys with this basic rundown of a practice that has inspired devotees for thousands of years.

What is meditation?

The Mayo Clinic notes that meditation is considered a type of mind-body complementary medicine that intends to produce a tranquil, relaxed state of mind. When practicing meditation, individuals focus their attention and aspire to remove potentially stressinducing, jumbled thoughts from their mind.

Are there different types

of meditation?

The Mayo Clinic reports that there are various ways to meditate. Guided meditation is a popular form of the practice in which individuals form mental images of places or situations they find relaxing. Guided meditation practitioners employ their senses of smell, sight, sound, and touch during a session, which may be led by a guide or teacher.

Mantra meditation is another form of the practice in which individuals silently repeat a calming word, thought

or phrase. The repetition is designed to block out distractions.

Mindfulness meditation is a popular form of the practice that emphasizes awareness, or mindfulness, and acceptance of living in the moment.

The Mayo Clinic notes that individuals practicing mindfulness meditation will focus on what they experience during meditation, such as the flow of their breath, as they attempt to observe their thoughts and emotions.

How do I meditate?

Mindful Communications,

which offers corporate training, practical advice and other insights regarding mindfulness and meditation, notes that meditation is both simpler and more complex than most people think. But the following sevenstep prospectus can serve as a useful foundation for meditation novices.

1. Take a seat. Individuals are urged to find a calm, quiet place to sit.

2. Set a time limit. A short session between five and 10 minutes can help novices.

3. Notice your body.

Individuals should be stable and sit in a position they can maintain for a while.

4. Feel your breath. As you breath in and out, make an effort to feel the sensation of your breath.

5. Notice if your mind wanders. It’s likely that your mind will wander to other places during your sessions. Pay attention to when it does and then refocus your attention to your breathing.

6. Don’t judge yourself. Wandering thoughts during meditation are not deserving of

scorn. When the mind wanders, simply return to meditating without obsessing over the thoughts that came into your head when your mind wandered off.

7. Close with kindness. As your session draws to a close, gently lift your gaze and take a moment to notice your surrounding environment, how your body feels and your thoughts and emotions. Meditation can pay numerous dividends. More information about meditation can be found at mindful.org.

Data from the Centers for Disease Control and Prevention indicates that rates

of anxiety and depression rose dramatically after the onset of COVID-19. According to the CDC, the range of average monthly percentages of adults in the United States reporting symptoms of anxiety between January and December of 2019 was 7.4 percent to 8.6 percent. Between April 2020, or roughly three weeks after the World Health Organization declared a global COVID-19 pandemic, and August 2021, the average submonthly percentages of U.S. residents reporting symptoms of anxiety was between 28.2 percent and 37.2 percent. That means the rate of anxiety rose by about four times between April 2020 and August 2021. A similar spike was prevalent among U.S. adults reporting symptoms of depression during that same period. Though percentages were between 5.9 and 7.5 percent between January and December 2019, they rose to between 20.2 and 31.1 percent between April 2020 and August 2021. These figures are important to keep in mind as the world tries to move on from the pandemic. Despite individuals’ best efforts, rates of anxiety and depression could remain significantly higher than they were in 2019, underscoring the need for accessible education about each disorder.

Tips to tame daily anxiety

Anxiety affects millions of people worldwide. The Anxiety & Depression Association of America indicates anxiety disorders are the most common mental illness in the United States, affecting 40 million adults age 18 and older every year, which equates to around 19.1 percent of the population.

What is an anxiety disorder?

The National Institute of Mental Health says anxiety disorders include panic disorder, generalized anxiety disorder, agoraphobia, specific phobia, social anxiety disorder, post-traumatic stress disorder, obsessivecompulsive disorder, and separation anxiety disorder. Though the causes of these anxiety disorders may differ, each is characterized by excessive anxiety and related behavioral disturbances.

Anxiety disorders can range from mild to severe, and could affect daily life in various ways. Those with anxiety disorders are three to five times more likely to visit the doctor and six times more likely to be hospitalized for psychiatric disorders than those who do not have anxiety disorders, states the ADAA.

Who gets anxiety?

Factors such as genetics, personality and lifestyle can determine if a person is likely to develop an anxiety disorder. According to Healthline, those in professions such as healthcare and social work, people of color and members of the LGBTQIA+ community are more likely to experience anxiety and elevated stress levels.

Addressing anxiety

There are several steps people can take to alleviate anxiety every day.

• Exercise: Moving more may help to relieve stress that

can lead to anxiety. Study participants who engaged in exercise two days per week reduced overall perceived stress. Physical activity also can improve mood.

• Sleep: Quality and quantity of sleep can affect mental health. Doctors recommend around eight hours of sleep each night. If anxiety is affecting sleep, try to establish a healthy sleep routine. Turn off screens a few hours before attempting to retire. Be sure the bed is

comfortable. Keep the room’s temperature on the cool side. Also, stick to a schedule.

• Supplementation: Healthline notes that some studies have found that certain dietary supplements may help with stress and anxiety. An eight-week study of 264 people with low magnesium levels found that taking 300 mg of this mineral daily helped reduce stress levels. Combining magnesium with vitamin B6 was even more effective.

• Psychotherapy: The Mayo Clinic indicates counseling or psychotherapy, such as cognitive behavioral therapy, can effectively address anxiety. CBT often includes exposure therapy, in which a person is gradually exposed to the object or situation that triggers the anxiety to eventually build

confidence that he or she can manage the situation and anxiety symptoms.

• Medication: Used in conjunction with other techniques, medications may help address severe anxiety conditions. Certain antidepressants and a

medication called buspirone are used to treat anxiety disorders. In limited circumstances, sedatives may be utilized, but long-term use is not recommended.

Anxiety disorders can affect anyone. Various techniques could be used to alleviate anxiety.

The

ADAA

indicates anxiety disorders affect 40 million adults 18 and older every year.

“Factors such as genetics, personality and lifestyle can determine if a person is likely to develop an anxiety disorder. According to Healthline, those in professions such as healthcare and social work, people of color and members of the LGBTQIA+ community are more likely to experience anxiety and elevated stress levels.”

Signs you or a loved one could be dealing with depression

Depression is among the most common mental disorders in the world. According to a 2019 report from the Institute of Health Metrics and Evaluation, roughly 3.8 percent of the world’s population is affected by depression. That percentage is higher among adults (5 percent) and even more so among adults 60 and over (5.7 percent).

Despite its prevalence, depression still carries a stigma, leaving many people to confront it in silence. However, over the last several years, public attitudes toward mental health have shifted, compelling millions of people to recognize the severity of the threat posed by mental health disorders like depression.

That recognition has led various prominent public figures, such as comedian Jim Carrey, athlete Kevin

Love and singer/actress Lady Gaga, to publicly acknowledge their own battles with depression.

Depression is nothing to be ashamed of, and recognition of that reality may compel millions of people to seek the help they need. One of the first steps toward overcoming depression is to learn how it can manifest itself.

Though feelings of sadness are common in people with depression, according to ADA Health, depression is much more than a feeling of sadness, and its symptoms may be masked by physical complaints or substance abuse.

That can make it hard to identify signs of depression, which underscores the significance of learning to spot its symptoms. The National Institute of Mental Health notes that the following signs and symptoms could be

indicative of depression if individuals have been experiencing them most of the day, nearly every day, for at least two weeks.

• Persistent sad, anxious, or “empty” mood

• Feelings of hopelessness or pessimism

• Feelings of irritability, frustration or restlessness

• Feelings of guilt, worthlessness or helplessness

• Loss of interest or pleasure in hobbies or activities

• Decreased energy, fatigue or feeling “slowed down”

• Difficulty concentrating, remembering or making decisions

• Difficulty sleeping, early morning awakening or

oversleeping

• Changes in appetite or unplanned weight changes

• Thoughts of death or suicide, or attempts at suicide

• Aches or pains, headaches, cramps, or digestive problems without a clear physical cause that do not ease with treatment

It’s important that individuals experiencing these symptoms or those who witness them in loved ones avoid self-diagnosing their conditions or the condition of friends or family members. If any of these symptoms are present for two weeks or more, contact a physician immediately or urge a loved one to do so.

More information about depression can be found at www.nimh.nih.gov/ health/topics/ depression.

How to avoid repetitive strain injuries

Repetitive strain injuries can upset workflow and compromise exercise routines. Though such injuries are often characterized as nuisances, for many people they’re much more than a minor inconvenience.

Data from the Occupational Safety and Health Administration indicates that repetitive strain injuries (RSI) affect roughly 1.8 million workers in the United States each year. Such injuries are common across the globe, as researchers in Sweden estimate that roughly one in 50 workers is suffering from the symptoms of RSI. These injuries also are not limited to adults, with one study from researchers at Australia’s University of Technology finding that 60 percent of children suffered discomfort when using a laptop.

The Cleveland Clinic notes that RSI most commonly affect certain parts of the body, including:

• fingers and thumbs

• wrists

• elbows

• arms

• shoulders

• knees

These areas of the body are vulnerable when people routinely engage in activities in which they repeat the same motions. For example, office workers who spend eight hours a day typing away at their computers may develop RSI in their fingers, thumbs, wrists, and/or elbows. Such workers need their jobs, so what are they and others who suffer work-related RSI to do? Prevention of RSI is not always so easy, but individuals can try various strategies to reduce their risk of developing RSI.

• Make adjustments to your workstation. Individuals whose RSI are a byproduct of sitting at a desk and working on a computer all day long can adjust their workstations to see if this helps reduce strains. For example, a keyboard wrist rest

is an inexpensive accessory that can be placed between users and their keyboards to keep their wrists in a neutral position and alleviate wrist pain that results from typing all day. Mouse rest pads serve a similar function and can be equally effective. A keyboard and mouse pad should be low enough to allow users to relax

their shoulders.

• Consider replacing your desk and/or chair. Desks and chairs also could increase risk for RSI if it they are not compatible. Office workers should be able to pull their chairs beneath their desk when they’re sitting and working. If the desk is too small or low to the ground to allow that, or if the chair is not adjustable so it can be pulled up to the edge of the desk while working, workers’ posture could suffer, as they will be forced to lean into their desk and narrow their shoulders when typing. The Cleveland Clinic notes that improving posture helps

people avoid putting extra stress on their bodies that can contribute to RSI.

• Get up and walk around. Prolonged periods of sitting can increase the risk of RSI. Sitting at a desk all day long without taking routine breaks means those parts of your body vulnerable to RSI, such as the wrists, elbows and shoulders, are not moving all day. The strain that puts on these parts of the body increases RSI risk, which underscores the importance of taking routine breaks.

• Stretch before sitting down. Stretching may be something associated with

a workout routine, but the principles of stretching also apply to sitting at a desk. Exercise enthusiasts stretch to loosen and protect their muscles and tendons from injury, and the same idea can safeguard office workers as well. Some simple stretches throughout the day can keep muscles and tendons in the hands, elbows and shoulders loose and reduce the risk of RSI.

Individuals vulnerable to repetitive strain injuries can employ various techniques to reduce the likelihood that these painful and potentially debilitating conditions develop.

Data from OSHA indicates that RSI affects 1.8 million workers in the U.S. each year.

A study published in the journal BMC Psychiatry in 2021 found that 12.7 percent of students attending higher education showed SAD.

According to a study published in the journal Progress in Neurology and Psychiatry, in a given year about 5 percent of the population of the United States experiences seasonal depression, a condition also known as seasonal affective disorder, or SAD. A separate study published in the journal BMC Psychiatry in 2021 found that 12.7 percent of students attending higher education or vocational schools who responded to a survey showed SAD. The organization Mental Health America notes that SAD is a subtype of depression or bipolar disorder that occurs and ends around the same time every year, typically beginning in fall and continuing into the winter. Curiously, the study published in Progress in Neurology and Psychiatry found that the main age of onset of seasonal depression is between 20 and 30.

Test your knowledge of the common cold

Sniffles, cough, sore throat ... these can be symptoms of any number of conditions, but are often a byproduct of the common cold.

Colds are the result of more than 200 different viruses, according to Johns Hopkins Medicine. Adults experience an average of two to three colds per year, and rhinoviruses cause most of them.

The American Lung Association states that colds are minor infections of the nose and throat. Despite typically producing only mild illness, colds account for more visits to the doctor than any other condition in the United States.

People will experience many colds in their lifetimes, and this true or false quiz can test their knowledge about them.

1. Colds are highly contagious.

True: Colds most often spread when droplets of fluid that contain the cold virus are transferred by touch or inhaled.

2. Cold weather or being chilled causes colds.

False: While many colds occur during seasons when the weather is cold, transmission is likely higher then due to people staying indoors, and thus closer to one another, when temperatures dip. But the cold air itself has nothing to do

with the cold.

3. Antibiotics are a known remedy for a cold.

False: Antibiotics treat bacterial infections, while colds are viral. That means antibiotics will be ineffective at helping a person recover from a cold.

4. Rhinoviruses that cause colds also can trigger asthma attacks.

True: These rhinoviruses also have been linked to sinus and ear infections.

5. Colds are sometimes serious for people.

True: People with weakened immune systems, asthma or conditions that affect the lungs and breathing

passages may develop serious conditions, even pneumonia, from colds that linger.

6. Colds can’t be caught from shaking hands.

False: Colds can be transferred through touch, including shaking hands. It’s recommended to wash hands often with soap and water for at least 20 seconds or to use an alcohol-based hand sanitizer that contains at least 60 percent alcohol.

7. You feed a cold and starve a fever.

False: Harvard Medical School says there is no need to eat more or less than usual if you have a cold or flu. However it is important to

increase fluid intake to avoid dehydration. Fluids also help keep the lining of the nose and throat from drying out.

8. Vitamin C, zinc, eucalyptus, garlic, and others are not proven cold remedies.

True: Various herbs, minerals and other products have gained a reputation as cold remedies but there are no scientific studies that support such assertions.

9. One should avoid caffeine or alcohol while experiencing a cold.

True: Alcoholic and caffeinated beverages can lead to dehydration, which is the opposite of what the body needs to recover.

Despite what people may believe, colds are not exclusive to the cold weather months and early spring. Although a person is more likely to catch a cold during the winter, it’s still possible to get a cold in the summer. During colder months, people tend to stay indoors in close proximity to others. That can make it easier for contagious cold viruses to spread. In addition, during the winter, the air is cold and dry, and these conditions are hospitable to cold viruses. In the summer, humidity can impede the common cold’s easy spread, but air conditioning units with recirculated air can reverse the protective

nature of this humidity. Even though people may spend more time outdoors during the summer, on especially hot days they may retreat indoors to cool off. That’s when cold viruses can thrive. Symptoms of summer colds aren’t different from winter

colds. However, the heat and humidity of the summer months can make a person feel miserable. Also, when cold symptoms keep people from fun summertime activities, it can seem more impactful than suffering in winter when there’s not much to do.

Common respiratory ailments

Oxygen is essential to life. The respiratory system works tirelessly to provide fresh oxygen to the body and ensure that all metabolic activities can occur unhindered. The respiratory system is what makes the inhalation and exhalation of air possible, and it’s a responsible for the distribution of oxygen throughout the body.

The respiratory system is a network of organs and tissues that help a person breathe. In addition to facilitating the absorption of oxygen from the air, the respiratory system cleans out waste gases like carbon dioxide. In a healthy person, the respiratory system functions like a well-oiled machine. But that same system is sometimes hampered by illness, allergies and infections, according to the Cleveland Clinic. With so much riding on a healthy respiratory system, it can help to learn about some of the more common conditions that can affect it.

• Asthma: Asthma is a chronic inflammatory disease caused by narrowed airways affected by inflammation. Asthma causes breathing difficulties, coughing, wheezing, and other symptoms. Most people need

to take preventive medicines to control symptoms.

• COPD: Chronic obstructive pulmonary disease is comprised of chronic bronchitis and emphysema.

other gases, which adversely affects breathing, according to Verywell Health.

• Influenza: Influenza, also known as the flu, is a viral illness that can produce

complications can be deadly.

• COVID-19: SARSCoV-2 is the virus responsible for causing COVID-19, which was discovered in the winter of 2019. It is a highly

or severe. Because the virus mutates easily, researchers continue to develop new vaccines to help boost defense against it. Symptoms appear within two to 14 days of exposure to the virus. A person infected with the coronavirus is contagious to others for up to two days before symptoms appear, and they remain contagious to others for 10 to 20 days, depending on their immune system and the severity of their illness.

• Tuberculosis: TB is a contagious and potentially life-threatening infectious disease caused by the bacterium mycobacterium tuberculosis, which is spread through the air. The CDC says TB is preventable and treatable in most cases. Infection control practices can help reduce TB transmission.

Bronchitis is when the lining of the bronchial tubes become inflamed and irritated. Swelling may cause an abundance of mucus.

Emphysema occurs when the tiny air sacs (alveoli) become damaged and less flexible. This reduces the alveoli’s ability to move oxygen and

a number of symptoms. The flu viruses can be inhaled or brought into the body by touching items that contain the virus. Mild fever, runny nose, cough, fatigue, and sore throat are common symptoms of influenza. While most people recover, the Mayo Clinic warns that flu

infectious illness caused by a coronavirus. It is spread from person to person, and has caused millions of deaths around the world as well as lasting health problems, according to Johns Hopkins Medicine. Depending on the individual, the effects of COVID-19 can be mild

• Pneumonia: With pneumonia, a virus, bacteria or another infectious agent causes alveoli to fill with fluid or pus, affecting breathing and gas exchange. Pneumonia symptoms may be mild and not affect daily activities, while others can be severe and require hospitalization.

• Cystic fibrosis: This is a genetic condition that creates very thick mucus in the body, which can cause both breathing and digestive problems. Blockages from thick mucus can trap harmful bacteria and lead to infections, says the Mayo Clinic.

Do’s and don’ts of healthy weight loss

Maintaining a healthy weight promotes long-term health. Being overweight or obese are risk factors for various conditions, including type 2 diabetes and cardiovascular disease. The World Health Organization reports that the worldwide obesity rate has tripled since 1975. In 2016, more than 1.9 billion adults were overweight. Of these, more than 650 million were obese.

Health issues related to obesity are largely preventable. Losing weight in a healthy manner is essential for safe and lasting results. Individuals aspiring to lose weight can follow these guidelines on what to do and what not to do.

DO add lean protein sources to your diet. Healthline indicates the body burns calories when digesting and metabolizing protein, so a highprotein diet can help to shed up to 80 to 100 calories per day. Protein also helps you to feel full, reducing the propensity to overeat.

DON’T get hung up on numbers early on. The Centers for Disease

Control and Prevention advises that even modest weight loss of 5 to 10 percent of your total body weight is bound to produce health benefits, such as improvements in blood sugar levels, cholesterol and blood pressure. Start small and gradually build up.

DO eat at least four servings of vegetables and three servings of fruits daily. Produce contains an abundance of vital nutrients and is often fiber-rich and low in calories, which helps you to feel full.

DON’T overlook the impact of beverages on weight loss. The calories in sugary beverages, including some all-natural fruit juices, can add up quickly. Stick to water, tea or other unsweetened beverages to help with weight loss.

DO get moving more. The Mayo

Clinic notes that while it is possible to lose weight without exercise, getting moving can help burn off the excess calories you can’t cut through diet alone. Exercise boosts metabolism and benefits mood and strengthens muscles and the cardiovascular system as well.

DON’T go shopping while hungry. If you do, you may make impulse buys that compromise healthy eating plans.

DO speak with a doctor if you are vetting diet and exercise plans. A healthcare professional can assist you by indicating if a particular diet or fitness routine is acceptable for your age, goals and current health status.

DON’T forget to track eating. Most healthy diets involve some sort of calorie-counting, whether they actually require you to document your intake or use a formula to attribute “points” or another measure related to what you eat. Writing or tracking the foods and beverages you consume will provide the most honest assessment of habits that could affect weight loss.

DO include foods you enjoy. Completely restricting access to

occasional treats may cause you to resent healthy eating, which can derail weight loss goals. The principle of moderation can apply to healthy weight loss as long as you account for the more calorie-dense foods. Losing weight in a healthy manner is achievable when you seek guidance and follow some time-tested techniques.

The World Health Organization reports that the worldwide obesity rate has tripled since 1975.

Why a new Alzheimer’s drug is having a slow US debut

By TOM MURPHY AP Health Writer

The first drug to show that it slows Alzheimer’s is on sale, but treatment for most patients is still several months away.

Two big factors behind the slow debut, experts say, are scant insurance coverage and a long setup time needed by many health systems.

Patients who surmount those challenges will step to the head of the line for a drug that delivers an uncertain benefit. Here’s a closer look.

The situation

The U.S. Food and Drug Administration approved Leqembi, from Japanese drugmaker Eisai, in early January. It’s for patients with mild or early cases of dementia tied to Alzheimer’s disease.

Regulators used the FDA’s accelerated pathway, which allows drugs to launch before they’re confirmed to benefit patients. In studies, Leqembi modestly slowed the fatal disease, but doctors aren’t sure yet how that translates into things like greater independence for patients.

Patients get the drug by IV every two weeks. Eisai says the company has shipped Leqembi to U.S. specialty drug distribution centers. From there, it can be delivered overnight to hospitals or medical centers.

Eisai spokeswoman Libby Holman said prescriptions for the drug have been written, and they expect patients to start receiving it “very soon.”

Cost and coverage

A year’s treatment will run about $26,500. Patients who can afford that without insurance will be able to start the treatment if they are deemed a candidate for Leqembi and they find a doctor and health care system prepared to help them.

There are currently few options outside self-pay. Most of the patients who may be candidates for this drug are on Medicare, and the federal program’s coverage is narrow so far. It has said it will cover treatments like Leqembi only for patients enrolled in certain research trials designed to test the drug.

There are no such studies currently accepting new patients.

“There’s a theoretical door (to coverage) that’s completely slammed shut,” said Robert Egge, chief public policy officer for the nonprofit Alzheimer’s Association.

Medicare made that coverage decision last year when another Alzheimer’s drug, Biogen’s Aduhelm, hit the market.

Health insurers, which run Medicare Advantage coverage, have been sticking

This Dec. 21, 2022, image provided by Eisai in January 2023 shows vials and packaging for their medication Leqembi. Leqembi, the first drug to show that it slows Alzheimer’s, was approved by the U.S. Food and Drug Administration in early January 2023, but treatment for most patients is still several months away. Two big factors behind the slow debut, according to experts, are scant insurance coverage and a long setup time needed by many health systems.

to that decision, said a spokesman for the trade group America’s Health Insurance Plans.

The Centers for Medicare and Medicaid Services, which oversees Medicare, said after Leqembi’s approval that it may reconsider its coverage stance, something the Alzheimer’s Association has urged it to do.

Coverage also is likely to change if the drug receives full approval from the FDA. That could happen later this year.

In the meantime, Eisai has an assistance program that provides Leqembi for free to some patients, including those on Medicare. It’s based partly on financial need.

Diagnosing

It can take anywhere from several months to more than a year for doctors to diagnose a patient and then figure out if that person is a candidate for Leqembi, according to Dr. Sarah Kremen, a neurologist with the Cedars-Sinai health system in Los Angeles.

That can depend on where a patient lives and the physician’s expertise.

First, a doctor must determine whether

a patient has mild dementia.

Then the doctor has to decide what caused the condition. It could stem from Alzheimer’s, Parkinson’s disease, a stroke or a brain injury.

If it’s related to Alzheimer’s disease, doctors must determine whether the patient’s brain has an amyloid protein. The new drug aims to slow the progression of Alzheimer’s by removing that protein.

After all that, some doctors may hesitate to prescribe Leqembi because they don’t have a good idea yet for how the drug will help the patient or affect their everyday life, Kremen said. They have to consider that uncertainty against the brain swelling and bleeding that can develop in patients taking it.

“I think this benefit versus harm issue is going to weigh heavily,” she said.

Delivering treatment

Health systems must first develop plans for delivering drugs like Leqembi before they start offering it. That can take months, although some may have started before regulators approved the drug.

This planning might include training

nurses on how to give the drug and making sure prescribing doctors know how to recognize candidates for it. Care providers also need a plan for how patients will be monitored once they start taking it.

Patients need repeated brain scans to check for side effects.

Doctors may want to know that such a plan is in place before they feel comfortable writing a prescription, Kremen noted.

Hospital systems also will have to figure out how many patients might come to them for this drug and be able to cover all the costs tied to it. Those might include clinic, nursing, radiologist and pharmacy fees.

“Frankly, the hospital systems are going to have to decide if they want to offer it,” Kremen said. “Is it worth the cost?”

Eisai estimates that about 100,000 people will be diagnosed and eligible to receive Leqembi in the United States by 2026.

Representatives of the drugmaker declined to estimate how many people might receive it this year.

The Associated Press

What research says about medicinal use of cannabis

Attitudes regarding the use of cannabis have shifted significantly over the last decade. The National Conference of State Legislatures indicates that, as of early 2022, 37 states, three territories and the District of Columbia allowed the medicinal use of cannabis products.

By May 2022, 19 states, two territories and the District of Columbia had enacted measures to regulate the non-medicinal use of cannabis by adults. This shifting dynamic also is evident in Canada, where the Cannabis Act of 2018 created a strict legal framework controlling the production, distribution, sale, and possession of cannabis, effectively legalizing it throughout the country that October.

Attitudinal shifts regarding cannabis on the part of legislators have prompted many people to wonder what, if any, medicinal benefits marijuana can provide.

The National Institute on Drug Abuse notes that very question has been the subject of research and debate for decades. That debate is unlikely to end anytime soon, though the NIDA indicates that suggestions about the potential medicinal properties of cannabis are not unfounded.

The NIDA notes that marijuana and its components have been found to have medicinal properties. For example, the U.S. Food and Drug Administration has approved certain medications that contain tetrahydrocannabinol, or THC, which is a compound found in the resin secreted by the marijuana plant. These drugs, prescribed in pill form, are used to treat the nausea that can develop in cancer patients receiving chemotherapy.

The drugs, which are called Marinol® and Cesamet®, also are prescribed as appetite stimulants to AIDS patients with wasting syndrome.

Though it has yet to be approved in the United States, the mouth spray Sativex® is available in various parts of the world, including Canada and the United Kingdom. The NIDA notes that Sativex® is prescribed to multiple sclerosis patients to treat the spasticity and neuropathic pain associated with MS.

CBD oil is one cannabis-related product to garner significant attention in recent years. CBD refers to cannabidiol, a chemical found in marijuana. According to the NIDA, the only CBD-based liquid medication thus far approved by the FDA is

Epidiolex®, which is used to treat two rare forms of severe childhood epilepsy. But consumers undoubtedly recognize just how widely CBD oil is marketed, and the Mayo Clinic notes CBD-infused foods, drinks and beauty products are available online. However, research as to the benefits of

CBD is ongoing and limited. That does not necessarily mean claims about the benefits of CBD are false, but it also does not mean they’re true or backed by legitimate, recognized medical research.

As attitudes about cannabis shift, research could change perceptions about the plant that has its fair share of supporters and detractors. Individuals considering cannabis for its potential medicinal properties are urged to speak with their physicians before purchasing any products.

By May 2022, 19 states, two territories and the District of Columbia had measures to regulate non medicinal use of cannabis.

What to do after being diagnosed with high blood pressure

Hypertension, a condition marked by abnormally high blood pressure, is more common than many people may recognize. A 2021 report from the U.S. Department of Health and Human Services indicated that nearly half of adults in the United States, or roughly 116 million people, have hypertension. And hypertension isn’t exclusive to Americans, as the World Health Organization

• Eat a healthy, low-salt diet. A diet that’s rich in fruits, vegetables, whole grains, low-fat dairy products, skinless poultry and fish, nuts and legumes, and non-tropical vegetable oils ensures people are getting ample nutrition from healthy sources. The DASH (Dietary Approaches to Stop Hypertension) eating plan is designed specifically to help people manage their blood pressure and emphasizes limiting salt, red meat and foods with added sugars, including sweets and sugary beverages. It’s important that all people, and especially those with high blood pressure, limit their salt

intake, as sodium is known to increase blood pressure.

• Avoid excessive alcohol consumption. The AHA notes that excessive alcohol consumption can raise blood pressure. In addition, despite what popular misconceptions may suggest, there is no evidence to suggest that red wine consumption is good for heart health. Like other alcoholic beverages, red wine should be consumed in moderation, if at all. The AHA urges individuals to limit their alcohol intake to no more than two drinks per day for men and no one more than one drink per day for women

• Exercise regularly. Routine exercise benefits the heart in myriad ways, including helping people control high blood pressure. Individuals recently diagnosed with high blood pressure who are unaccustomed to physical activity should work with their physicians and a personal trainer to design an exercise regimen that’s within their abilities. As their bodies get used to increased physical activity, people can then work with the same individuals to

tweak their routines so they can keep making progress toward their fitness goals.

Routine exercise also helps to reduce stress, which the AHA notes is another step people with hypertension should take to lower their blood pressure.

• Shed extra weight. Each of the aforementioned strategies can help people shed extra weight, which is another step the AHA recommends for people with high blood pressure. The AHA notes that losing as

few as 10 pounds can help to manage high blood pressure. Maintaining a healthy weight also reduces strain on the heart, thus lowering the risk for high blood pressure and the conditions that can arise from it.

More than 1.2 billion people across the globe are currently living with high blood pressure. Taking steps to reduce hypertension is a great way to promote longterm health and overcome this often silent killer.

Long-term solutions to protect joints

Periodic aches and pains can affect anyone. Individuals who are physically active and even those who live largely sedentary lifestyles may experience pain from time to time. In fact, many professional and amateur athletes experience relatively minor, shortterm injuries at one point or another, and rest is often the best remedy to overcome such obstacles.

Though minor tweaks may be somewhat normal, long-term issues like persistent joint pain should not be written off as par for the course. It can be tempting to write joint pain off as a concern only serious athletes need to worry about. Terms like “tennis elbow” and “runner’s knee” can give less physically active individuals a false impression of joint pain and what causes it.

But the Mayo Clinic notes that lack of exercise can contribute to pain and stiffness in the joints. That’s because exercise strengthens the muscles and tissues that surround the joints. That added strength puts less stress on the joints.

In recognition of the threat posed by chronic joint pain, the Arthritis Foundation® recommends individuals take various steps to protect their joints over the long haul.

• Focus less on fashion in regard to footwear. High heels may be the epitome of glamorous footwear, but women who routinely wear high heels will pay a steep price. The AF notes that heels put added stress on the knees and increase risk for osteoporosis, and experts indicate that three-inch heels are seven times more stressful on feet than one-inch heels. But women aren’t the only ones whose footwear fashion sense could be hurting their joints. Men also must pay attention to what they’re putting on their feet. For example, sandals without a back strap force toes to overgrip the edge of the sandal, putting needless strain on each foot and potentially causing issues with the toes.

• Alternate between sitting and standing throughout the day. Joint stiffness and strain can develop when individuals spend lengthy periods of time sitting or standing. The AF recommends taking a break to stand up or sit down every 30 minutes. Professionals who sit at a desk all day may want to switch to heightadjustable desks that make it easy for them to transition from sitting to standing and still get their work done.

• Maintain a healthy weight. Being overweight causes a ripple effect that impacts the entire body, including the joints. The AF notes that researchers have determined that losing 11 pounds can reduce risk for osteoarthritis of the knee by 50 percent. On the flip side, each extra pound an individual carries puts four times the stress on his or her knees. Exercising to lose weight can provide the added benefit of preventing joint stiffness.

• Opt for low-impact activities.

Low-impact activities like cycling and swimming are easier on the joints than fitness classes that involve highintensity dancing and kickboxing. In addition, when choosing between a treadmill and elliptical machine, the Mayo Clinic notes that ellipticals are generally considered low-impact machines that are less stressful on the knees, hips and back than running on a treadmill or even outdoors. Various strategies can help individuals maintain healthy, pain-free joints over the long haul.

Strategies to solve stamina issues

Athletes know that energy is vital to their training and performance. But every athlete experiences days or periods when energy levels wane. Lack of energy can compromise performance and derail individuals’ fitness goals, especially if they can’t find ways to increase their stamina.

Individuals can try various strategies to improve their stamina. Certain solutions may be temporarily effective, but people who want to commit to a long-term fitness regimen should forgo fads in favor of long-term remedies to improve their endurance. The following are some strategies athletes can try to overcome stamina issues.

• Design a multifaceted fitness regimen. Strength training and cardiovascular exercise are often separated, and that can have an adverse effect on stamina. The fitness and wellness retailer Johnson Fitness notes that a healthy combination of strength and cardio training, sometimes referred to as concurrent training, allows the body to perform at its best. When the body is performing at peak capacity, energy levels should not be an issue.

• Remember to rest. It might seem counterintuitive to suggest that rest will actually help athletes avoid prolonged periods characterized by a lack of energy. But rest is vital to recovery. The American Council on Exercise notes that rest allows the body to repair muscle tissue, which is routinely damaged during exercise. Without that time to repair, athletes may feel fatigued when they begin their workouts, and insufficient rest between workouts increases the risk for injury.

• Eat before you exercise. Athletes who exercise on an empty stomach may note

their workouts tend to start off sluggish, and that’s not a coincidence. The Cleveland Clinic notes that food fuels exercise by providing energy the body needs to get through a workout. Carbohydrates can provide the energy individuals need to make the most of their workout, but men and women who like to exercise in the early morning hours may not reap those rewards. In such instances, a small piece of fruit or granola bar can increase blood sugar levels, which are at their lowest after waking up, and provide a small yet useful energy boost.

• Switch things up. Sagging stamina could be a byproduct of boredom.

Experienced fitness enthusiasts know that exercising as part of a daily routine and a routine exercise regimen are not one and the same. Periodically switch

up a workout so the body does not grow accustomed to the same exercises and the mind does not grow bored with performing the same exercises. New challenges

can reinvigorate a passion for exercise, which should reduce the mental stamina associated with doing the same exercises over and over again.

Many athletes confront

a lack of stamina at some point. Various strategies can help athletes overcome a lack of energy so they can stay the course and achieve their fitness goals.

Alleviate everyday aches and pains

Pain occurs for a variety of reasons. Pain may be a byproduct of overuse of a particular part of the body, or it could signal an underlying illness or condition. Sometimes injury is at the heart of aches and pains.

Daily aches and pains may be seen as a normal byproduct of aging, but that does not mean aging individuals should simply accept pain. In fact, daily discomfort can be remedied with some relatively easy techniques.

• Get moving. Lower back pain is common among adults, and most often appears when individuals are in their mid-30s and 40s. Strength training and cardio exercises can remedy this pain because these activities increase blood

flow and help build core muscles, which support the spine. Support can alleviate pressure on the discs in the back. Exercising also will build strength in other areas of the body and support joints.

• Practice good posture. Sitting and standing with optimal posture can help the body feel better. The body is designed to stand in a “neutral” position that stacks the pelvis, head and torso, according to DMC Healthcare. When posture is out of whack, this puts undue stress on muscles, leading to pain. Dropping your head or shoulders also can create unnecessary tension that leads to headaches. Good posture can alleviate this.

• Exercise more often. Certain pains arise when

exercising for the first time or performing a new activity. Allan H. Goldfarb, Ph.D., a professor and exercise physiologist at the University of North Carolina, Greensboro, says when you do the same activity again and again, your muscles will start to get used to it and soreness will be reduced. Don’t give up on exercise too soon, but include off days in your routine to give your body time to become more acclimated to increased physical activity.

• Get tested. Speak with your doctor if you have chronic pain in one or more areas. Such pain may be a sign of osteoarthritis, an inflammatory condition that is associated with aging. Rheumatoid arthritis and other autoimmune conditions can cause aches and pains as

well, leaving the joints and tendons inflamed and a body with low energy. A doctor can rule out these conditions or help you get the therapy and medications you need.

• Increase stretching and movement exercises. Incorporate stretching and movement exercises like yoga or tai chi into your daily regimen. These activities

slowly stretch areas of the body and can improve range of motion and flexibility over time.

These are just a few ways to address common aches and pains. Medical interventions, physical therapy, occupational therapy and ergonomics assessments, and massage therapy also may help to alleviate aches and pains.

Lower back pain is common. Various strategies can reduce aches and pains.

Understanding soft tissue injuries

Fans of professional baseball are no doubt familiar with soft tissue injuries, especially after the 2021 Major League Baseball season. After a pandemic-shortened 2020 season in which teams played just a 60-game regular season schedule, 2021 marked a return to a normal 162-game schedule for MLB. The 2021 campaign had its up and downs, including what seemed like an unusual number of soft tissue injuries that sidelined some of the game’s biggest stars.

One of the more confounding parts of the seemingly sudden spike of soft tissue injuries in professional baseball was how innocuous they initially seemed to the untrained eye. A seemingly minor hamstring tweak on a routine groundout may not have seemed like something that would sideline a professional athlete for very long, but baseball fans soon realized that such setbacks were sidelining players for weeks, if not months. And if professional athletes with unfettered access to personal trainers and medical services could suffer such injuries while performing, so, too, can weekend warriors and fitness enthusiasts. That reality makes efforts to learn about soft tissue injuries a worthwhile undertaking.

What are soft tissue injuries?

Soft tissue injuries affect muscles, tendons or ligaments. Sprains, strains, tendinitis, and bursitis are some common examples of soft tissue injuries.

How do soft tissue injuries occur?

The American Academy of Orthopaedic Surgeons notes that soft tissue injuries often occur when individuals are playing sports or exercising in some other way. However, it’s also possible to suffer a soft tissue injury in normal everyday situations. For example, an individual may step awkwardly and suffer a soft tissue injury. Athletes who don’t give their bodies enough time to recover between workouts may suffer a soft tissue injury as a result.

What is the recovery time for soft tissue injuries?

Rest, ice, compression, and elevation (RICE) is a part of the recovery process for soft tissue injuries. That rather simple approach

Injuries » 29

Can soft tissue injuries be prevented?

The American Academy of Orthopaedic Surgeons notes that many soft tissue injuries can be prevented with proper conditioning and training. Athletes also can employ some additional strategies to reduce their risk for soft tissue injuries.

Use proper equipment. Wear loosefitting clothing that promotes mobility and flexibility and replace athletic shoes as they wear out.

Aim for balance in your fitness routine. Adhere to a fitness regimen that incorporates cardiovascular exercise, strength training and flexibility. Warm up. Warm up by running for a few minutes or engaging in another mild physical activity before starting any highintensity exercise.

Stay hydrated. Drink water before, during and after exercise. Cool down. Gradually reduce the intensity of your movements as your workout winds down.

Stretch after exercise. Hold each stretch for 10 to 20 seconds before slowly and carefully releasing it.

Exercise daily. Aim for at least 20 minutes of moderate physical activity every day.

InjurIes » From 28

can give the false impression that recovery from soft tissue injuries will be quick. However, the experts at Connecticut-based Integrated Rehabilitation Services note that recovery from soft tissue injuries depends on a host of factors, including age and overall health. Those experts also note that certain soft tissue injuries can cause

permanent damage to affected muscles, tendons or ligaments, which not only influences recovery time but also increases the risk of injury recurrence and potentially threatens athletes’ careers. Integrated Rehabilitation Services also notes that certain soft tissue injuries can require longer recovery times than broken bones.

Soft tissue injuries became a hot topic throughout professional baseball in 2021. Understanding soft tissue injuries and what they entail can help athletes temper their expectations and take a measured approach to recovery should they be diagnosed with an injury to their muscles, tendons or ligaments.

The pros and cons of running

Few physical activities inspire the devotion that avid runners have for running. Millions of individuals across the globe lace up their sneakers and run for miles on end each day, and the fitness experts at Fitbit note that running is the most popular activity in the world.

The global popularity of running suggests it’s an activity that’s all gravy and no grief. However, running can take a toll on a body, and individuals who can’t wait to lace up their sneakers and hit the road should consider the pros and cons of running before doing so.

Pros

• Running and heart health: Running generally has a positive effect on heart health. The heart is a muscle, and much like weight training can help strengthen muscles like biceps and triceps, running can strengthen the heart and make it more efficient. Cardiologists with the Copenhagen City Heart Study noted that jogging increases oxygen uptake, which makes it easier for the heart to pump a larger amount of blood and do its job more easily. In addition, various studies have found that running can reduce individuals’ risk for heart disease by a significant percentage.

• Running and mental health: “Runner’s high” is a well-documented yet not entirely understood phenomenon. Thought it’s often associated with the release of moodenhancing hormones known as

endorphins and characterized as a routine and euphoric byproduct of running, experts at Johns Hopkins Medicine note that research indicates very few runners actually experience runner’s high. Instead, runners may feel good after running because physical activity increases levels of endocannabinoids in the bloodstream. Higher levels of endocannabinoids may promote short-term responses like reduced anxiety and a greater feeling of calm. This is an important distinction, as runners who don’t feel runner’s high after a long run should know that they’re likely still gaining some mental benefit from running, even if a long run makes them feel more nauseous than euphoric.

• Running and brain power: Running also has been found to benefit brain power. Researchers at the University of Ulm in Germany found that individuals who jogged

for 30 minutes per day three times a week benefitted from a substantial improvement in concentration and visual memory.

Cons

• Running and joint health: Though many medical professionals now dispute that there’s a link between running and osteoarthritis, running can lead to wear and tear on the joints over time. It’s important to note that such degeneration can occur even in non-runners, especially those who live sedentary lifestyles. Being physically active is an important part of maintaining long-term joint health, but individuals who like to run should be sure to devise a balanced workout regimen that includes strength training to make the muscles and tissues around joints stronger. Running without strength training could

contribute to unhealthy joints.

• Running and injury risk: All physical activities involve some measure of injury risk, but it’s still worth noting that runners are not immune to such risks. The Cleveland Clinic notes as many as 60 percent of runners will experience injuries that sideline them for several weeks or months. Plantar fasciitis, runner’s knee, shin splits, and Achilles tendinitis are some injuries commonly suffered by runners. Common running injuries can make it hard to perform any cardiovascular exercise, which can have a significant and adverse effect on runners’ overall health.

Though medical experts generally suggest the rewards of running outweigh the risks for healthy individuals, it’s still important that men and women weigh the pros and cons before lacing up their running shoes.

How different vitamins affect the body

At the dawn of a new year, it’s not uncommon for people take inventory of their personal health and strive to make positive changes. Being more conscientious of the foods they put into their bodies is a start, but some individuals may wonder if supplementation can help them go one step further.

Nutrition Insight reports that 77 percent of American adults consume dietary supplements, and Nutraceuticals World indicates 98 percent of adult supplement users are taking vitamins and minerals. Individuals considering supplements should always discuss them with their physicians prior to including them in their health regimens. Even those who haven’t considered supplements can discuss them with their physicians, as Harvard Health, MedlinePlus and the U.S. National Library of Medicine note that various products can provide some significant benefits.

• Vitamin A (retinoids/carotene): Beta carotene can be converted into vitamin A as needed. It plays an important role in vision, keeps tissues and skin healthy, and also is involved with bone growth.

• Vitamin B1 (thiamin): convert food into energy, and is essential for brain health and nerve function.

• Vitamin B2 (riboflavin): This works with other B vitamins by promoting growth and the production of red

blood cells.

• Vitamin B3 (niacin): Helps convert food into energy. It’s also essential for healthy skin, blood cells, brain, and nervous system function.

• Vitamin B5 (pantothenic acid): Helps make lipids, neurotransmitters, steroid hormones, and hemoglobin in the body.

• Vitamin B6 (pyridoxine): This vitamin may reduce the risk of heart disease by helping to lower homocysteine levels. It also helps convert tryptophan into niacin and serotonin, a mood-regulating

Vital for new cell creation, it helps prevent brain and spine birth defects when taken early in pregnancy. It also may lower risk for colon cancer

• Vitamin B12 (cobalamin): Vitamin B12 is important for metabolism and energy production. It also helps form red blood cells and maintain the

Biotin helps to metabolize proteins and carbohydrates. It also promotes healthy bones and hair.

• Vitamin C (ascorbic acid): This is an important antioxidant that promotes healthy teeth and gums. It also helps the body absorb iron and maintains healthy tissue by promoting wound healing. Vitamin C may help boost the immune system to help with illness prevention or recovery.

• Vitamin D (calciferol): Also known as the “sunshine vitamin,” vitamin D is made in the body after individuals spend time in the sun. It

is hard to get enough vitamin D from food sources alone. Vitamin D also helps the body absorb calcium, which is vital for healthy bones and teeth.

• Vitamin E (tocopherol): An antioxidant that helps the body form red blood cells and use vitamin K. Scientists also are studying a potential relationship between vitamin E and a lower risk for Alzheimer’s disease.

• Vitamin K (menadione): Vitamin K activates proteins and calcium essential to blood clotting. It also may help prevent hip fractures. In addition to these vitamins, the body needs various minerals, including calcium, iron, copper, iodine, magnesium, and more. Speak with a doctor or nutritionist to learn more about supplementation.

Common side effects of medications and supplements

Health professionals recommend a bevy of medications to their patients when they the benefits of such remedies outweigh the possible risks. The same can be said for vaccinations and other health therapies, such as vitamin and mineral supplementation. While supplements and medications are safe when taken as directed, they still have the potential to cause some unwanted side effects.

Over-the-counter medicines, prescriptions or even herbal dietary supplements can cause side effects. WebMD notes that most of these effects are minor and may only be a temporary inconvenience. But some side effects may be more serious. Recognizing common side effects may not make them easier to confront, but it can give people an idea of what to expect. WebMD, the DNA testing firm Sequencing and the healthcare services research experts at Sehat report that the following are some common side effects of medications

and supplements.

• Stomach discomfort

Since most drugs and supplements need to go through the gastrointestinal system to be absorbed, stomach discomfort, constipation and nausea can occur. This is one reason why experts typically recommend taking antibiotics, which can cause indigestion and diarrhea, with food. The vitamins and minerals in multivitamins also can cause stomach discomfort. Non-steroidal anti-inflammatory drugs may cause the formation of gastric ulcers and stomach bleeding when taken for extended periods of time.

• Drowsiness

Drowsiness is often associated with antihistamines, anti-tussive (cough) medicines and muscle relaxants. Drowsiness can be exacerbated if medications are mixed with alcohol.

and dermatitis

medications, supplements and other medicines may lead to rashes or itchiness. A rash may be an indication of an allergic reaction. Severe allergic skin reactions may warrant cessation of certain medications and such side effects should be discussed with a doctor immediately. Vaccines also may cause pain or itching at injection sites, but that irritation tends to recede quickly.

• Confusion or restlessness

Medications such as decongestants may increase blood pressure and contribute to confusion, restlessness, and even insomnia. Decongestants, when taken in high doses, also can cause an intoxicating high,

which is why they are so heavily regulated.

• Weight gain

Certain medications, particularly those that adjust hormone levels like contraceptives and many anti-anxiety and antidepressant medications, can lead to weight gain. Medications and supplements are often the most effective way to help individuals confront issues regarding their physical and mental health. However, if any side effects become bothersome, individuals should speak with a healthcare provider to find out if there is an alternative or if the medication should be discontinued.

The nutritional value of popular types of fish

Fish is an important component of a healthy diet. Compared to many other sources of protein, including beef, pork and chicken, certain varieties of fish are lower in calories per serving size. Plus, fish is an important source of omega-3 fatty acids, which have been linked to heart and brain health.

The American Heart Association recommends that people eat at least two servings of fish each week. Knowing how various types of fish stack up when compared to one another can help people decide which fish to include in their diets. The following is some nutritional information on some popular types of fish, courtesy of the United States Department of Agriculture. Nutritional information for raw fish is based on a standard threeounce serving size.

• Cod: (Pacific): 70 calories, 0.54 grams fat, 15.22 grams protein

• Flounder: 78 calories, 1.02 grams fat,

16.02 grams protein

• Haddock: 74 calories, 0.61 grams fat, 16.36 grams protein

• Halibut: (Atlantic and Pacific): 94 calories, 1.95 grams fat, 17.69 grams protein

• Mahi mahi: 72 calories, 0.60 grams fat, 15.72 grams protein

• Ocean perch: 81 calories, 1.38 grams fat, 15.84 grams protein

• Salmon (farmed): 156 calories, 9.22 grams fat, 16.92 grams protein

• Tilapia: 81 calories, 1.44 grams fat, 17.07 grams protein

• Tuna: 93 calories, 0.81 grams fat, 19.89 grams protein

The way fish is prepared can alter its nutritional profile. Baking, grilling or broiling without adding fat are the most healthy ways to prepare fish. Enhance the flavor of fish with fresh herbs and citrus marinades.

Why breakfast still matters

Many adults recall being told “breakfast is the most important meal of the day” when they were youngsters. Though the accuracy of that phrasing hinges on what people eat during their morning meal, scientific evidence supports the notion that breakfast is important to overall health. A 2017 study published in the Journal of Physiology found that eating breakfast decreased the activity of genes involved in insulin resistance and increased the amount of sugar taken up by the cells. Those two results suggest that eating breakfast could help protect against chronic illnesses, including type 2 diabetes. As important as breakfast can be, more important

Foods that will push you past the post-lunch stump

Lunch is a welcome respite in the middle of the day. Lunch is coveted because it provides a break from work and a chance to sit down and refuel the body until dinnertime.

Feelings of fatigue after eating a “hearty” lunch are not uncommon.

Kim Yawitz, LD, a registered dietitian/ nutritionist in Missouri, says it’s natural to get a little tired in the afternoon due to circadian rhythms and the release of melatonin between the hours of 1 p.m. and 3 p.m. But choosing the wrong foods at lunchtime may exacerbate afternoon fatigue, compromise an individual’s ability to concentrate and even result in hunger pangs. According to nutrition experts, certain food combinations at lunch can satisfy cravings and keep anyone energized through the commute home.

• Grain bowls: Complex carbohydrates tend to be high in energizing B vitamins and whole grains will keep you feeling fuller longer due to their high fiber content. Look for complex, protein-rich grains, such as quinoa, farro or brown rice. Balance the grain with plenty of vegetables.

• Salads with nuts: Salads are a go-to healthy lunch provided they’re not covered with fatty dressings or cheeses. Add chopped nuts to salads for added texture, protein and nutrition to fill you up and provide energy.

• Smoothies: Smoothies aren’t just breakfast fare. They’re delicious and nutritious any time of the day. You can add high-protein items, including plant-based protein powders or ground chickpeas and kale, to smoothies for an additional energy boost.

• Crackers and hummus: Purchase whole-grain crackers or ones made from almond flour for added nutrition and pair them with a healthy hummus dip. Hummus usually is made with chickpeas, garlic, tahini (ground sesame seed paste), and olive oil. It provides healthy protein and fat sources to keep you satiated.

• Overnight oats: Create a lunchtime or snack parfait using an overnight oats recipe. According to the Food Network, overnight oats are made by mixing old fashioned oats, milk (dairy or nut milk), yogurt, and other add-ins and letting the ingredients sit and thicken for at least five hours or even overnight. Change the flavor profile by experimenting with nuts (or nut butters), fruits and spices. This nutrient-dense meal will provide plenty of energy without bogging you down.

When dining out for lunch, fill up on vegetables, whole grains and lean protein, such as a quality white fish like wild cod. Starchy, cheesy and fast foods can contribute to fatigue that compromises afternoon productivity.

is what individuals eat for breakfast. Various cereals contain a significant amount of added sugars, which the Mayo Clinic notes have been linked to a host of adverse health effects, including weight gain, increased triglyceride levels and tooth decay. In 2019, registered dietitian nutritionist Sharon Collison told Time magazine that a morning meal that contains protein, whole grains, healthy fat, and a fruit or vegetable can increase satiety and reduce risk for snacking later in the day. In addition, such a breakfast should provide significant amounts of fiber, vitamins and minerals that can benefit both short- and long-term health.

Answering questions about added sugars

Thanks to the internet, the average consumer now has access to more information than ever before. In the days before the internet, trust factored heavily into the consumer-business relationship. Though trust still has a place in that relationship, consumers can now access product reviews on seemingly anything, removing much of the risk associated with buying a product or service. However, many consumers are not making the most of that access, particularly when it comes to buying food.

When buying food, individuals can rely on product labels to determine nutritional value. A quick glance at food labels reveals the amounts of various ingredients, including sodium and fiber, that are present in a given product. Customers may know to check for sodium content, but added sugars have long slipped under the radar. That’s unfortunate, as high amounts of added sugars pose a significant threat to consumers’ overall health.

• What are added sugars?

The Mayo Clinic notes that added sugars are the syrups and sugars that are added to foods during processing.

• What distinguishes sugar from added sugars?

Many foods, including fruits and vegetables, naturally contain sugar, but there’s a difference between natural sugars and added sugars. Natural sugars, like those found in fruits and vegetables, contain calories and nutrients, while added sugars contain all the calories without the nutritional value.

• So why is sugar added to foods and beverages?

Manufacturers add sugars for many reasons. According to the Mayo Clinic, added sugars can provide additional flavor, serve as a preservative or a bulking agent, and balance the acidity of certain foods, such as those that contain vinegar and tomatoes.

• If added sugars are so commonplace, how harmful can they be?

The Centers for Disease Control and Prevention notes that overconsumption of added sugars

can contribute to an assortment of health problems, including obesity, type 2 diabetes and heart disease. That’s especially troubling when considering just how much added sugars the average person consumes. The U.S. Departments of Agriculture and Health and Human Services update their Dietary Guidelines for Americans at least once every five years. In 2020, those guidelines recommended that individuals over the age of two limit their added sugar consumption to less than 10 percent of their calories per day, and that children two and under consume no added sugars. For individuals two and older, that translates to no more than 12 teaspoons of added sugars each day. The American Heart Association is even more cautious, urging women to consume no more than six teaspoons of added sugars per day while recommending that men limit their intake to nine or fewer teaspoons per day. Unfortunately, data from the USDA released in 2020 indicates that the average male between the ages of two and 19 consumed 18 teaspoons per day, while the average female in that age group consumed 15 teaspoons per day (adults age 20 and over consumed roughly the same amount of added sugars each day as young people).

• What can consumers do to avoid overconsumption of added sugars?

The easiest thing to do to limit added sugar intake is to read product labels and avoid products with especially high amounts of added sugars. Such products may include beverages like fruit juice, soda or sports drinks; certain breakfast cereals; and baked goods and desserts like cookies, pie and ice cream.

Added sugars pose a significant threat to public health. But informed consumers can do much to eliminate this threat entirely.

How aging adults can maintain a healthy weight

Calorie-counting and watching one’s weight is often seen as a young person’s game. But even aging men and women should recognize the importance of maintaining a healthy weight.

Older adults may experience weight gain or unintentional weight loss. Understanding how to address each in healthy ways is important.

Weight loss tips

More than two-thirds of Americans, including adults age 65 and older, are overweight and obese, according to U.S. News & World Report. A combination of factors can contribute to weight gain in older adults, including a slower metabolism and a tendency to be more sedentary with age. Empty nesters also may be less likely to cook their own meals, relying on convenience foods — some of which may be high in fat and/or calories.

Sustained healthy weight at any age is linked to improved heart health, mental health benefits like increased self-confidence, healthy joints, and much more. These tips can help aging individuals maintain healthy weights.

Incorporate strength or resistance training into your weekly routine. Hormone production slows down as the body ages, and that may result in a loss of muscle mass. Lifting weights or engaging in resistance training with elastic bands or body weight can restore muscle tone and speed up metabolism. Adults should aim for strength training twice a week.

Monitor sugar and starch intake. Many older adults have elevated blood sugar levels due to insulin resistance. When cells become resistant to insulin, glucose doesn’t get used up and

remains in the blood. Eventually this can lead to pre-diabetes, metabolic syndrome and type 2 diabetes. Many people with these conditions have a hard time losing weight. Avoiding added sugars and extra carbohydrates could help.

Practice portion control. A 60-year-old can’t eat the same way he or she did at age 30 or 40. Nutritionists say that, with every decade that passes, people generally need about 100 fewer calories a day to maintain their weights. Cutting calories slowly and steadily helps people maintain healthy weights, especially when they couple this with exercise.

Avoiding malnutritionrelated weight loss

Malnutrition is a common component in unintentional weight loss in aging populations. Reduction in senses of small and taste, smaller appetites and lack of desire to make meals can contribute to malnutrition and weight loss. Underlying health problems also may lead to unwanted and unhealthy weight loss. Tracking weight loss and getting sufficient nutrients is vital to aging adults’ overall health.

A 2014 study published in the American Journal of Clinical Nutrition found that having a body mass index at the lower end of the recommended age for adults increased risk for mortality more so than being overweight. Individuals whose BMI is less than 23 could be putting themselves in jeopardy.

Older adults need to adjust their routines as they age in order to maintain healthy weights. Such adjustments can reduce seniors’ risk for disease and improve their quality of life.

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Nac’s #1

Eye Care Team Lehmann Eye Center

Eye Care Team

Lehmann Eye Center