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4 factors to consider to maintain winter safety Many changes are to be expected as fall gives way to winter. Temperatures drop for much of the country, and depending on where one lives, snow, wind and ice are to be expected. As beautiful as snow-covered landscapes can be, winter presents unique hazards, notably slippery roads and surfaces. Chilly temperatures also can put people at risk if they spend prolonged periods outdoors unprotected. According to the insurance company Carsurance, more than 156,000 crashes occur annually due to icy roads. Roughly 17 percent of all vehicle crashes happen in winter conditions. Winter hazards are not exclusive to driving, however. That means winter safety involves a consideration of a host of factors. 1. Changing visibility While slippery surfaces may contribute to some accidents, visibility can quickly change with winter weather. Blowing snow can contribute to whiteout conditions. In addition, fog can be hazardous to drivers, aviators and mariners and contributes to thousands of travel accidents every year, advises the National Weather Service. It’s important to slow down, leave plenty of distance, use your low-beam headlights, and recognize when it may be safest to pull over, such as when visibility is significantly compromised. 2. Snow removal Shoveling snow or using a snowblower are common wintertime activities. Yet strenuous levels of activity in cold temperatures could put people at risk of heart attack, particularly if they are not acclimated to physical activity. Always warm up prior to shoveling snow to prepare the body for exercise. Go slowly and take frequent breaks. Avoid twisting and tossing snow over your shoulder, which can
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contribute to back injuries. 3. Carbon monoxide poisoning Winter weather means turning up the heat or doing more indoor cooking. Carbon monoxide is produced through the burning of fuel in various forms, including stoves, engines, gas ranges, portable generators, and grills. The National Safety Council says carbon monoxide is an odorless, colorless gas that can go undetected as it builds up in enclosed spaces. Never warm up the car inside of a contained garage. Do not use portable flameless chemical heaters indoors, and have furnaces, water heaters and other fuel-burning appliances checked and serviced by a qualified technician annually. Be sure that carbon monoxide alarms are on every floor of the home, and take it seriously if the alarm goes off.
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4. Black ice Black ice is a common winter foe. Black ice forms when temperatures rise above freezing during the day, melting any snow on the ground and causing surfaces to become wet. If the temperature drops once more while the ground is wet, a thin, transparent sheet of ice can form. Black ice also may occur if moisture in the air condenses and forms dew or fog, and then the temperature drops below freezing, says the National Weather Service. Black ice gets its name because it looks black on asphalt roads. However, it also can form on sidewalks and overpasses, or spots shaded by trees or other objects. Slowing down and exercising extreme caution are essential. Winter is a beautiful season. But it can be just as hazardous as it is awe-inspiring. Taking steps to stay safe in unpredictable conditions is a necessity each winter.
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Boost your Mental Health
According to the National Institute of Mental Health, seasonal affective disorder is a type of depression that comes and goes with the seasons. Starting in the late fall and early winter and going away during the spring and summer. For most, mental health can be even tougher during the winter months but there are ways you can help build your confidence and beat the blues. Run in the Cold Your motivation and drive to workout drop with the temperature during the winter and fall months. Running during the winter can help boost your confidence and help you realize you are much stronger than you think you are. Keeping up with a normal schedule can help you fight off the winter blues. Most
people stop and hibernate during the winter months which can create some symptoms of depression. Keep yourself moving with workouts, setting goals and challenges for yourself. Find an Inspiring Quote or a Song Words can be powerful and very motivating if you find the right words to motivate you. Find an inspiring quote or mantra that you can repeat to yourself when days or workouts get difficult. Find a song to empower you through the tough days. Create various playlist for yourself during different situations. For example, create a playlist of songs that give you energy for your workout or songs that relax you and help you focus on reading.
Create Goals
your confidence and mental toughness.
Creating goals for yourself to accomplish can help build moral and confidence in yourself when you are at your low points. If you don’t workout often start out with simple goals such as running half a mile or wake up every morning at 8 a.m. Your goals can even be something as simple as portioning your food better, losing five pounds or doing 10 push-ups every morning. Use your goals to slowly build
Don’t Make Excuses Winter and fall depression can get to you at times and even motivate you to make excuses to keep you from working out. Discipline yourself and maintain that discipline. The best way to maintain your discipline is to just get up and do it. Create your goals, find your inspiration and stop making excuses for yourself.
Staying Well on the Go Providing Emotional Support via Telehealth or In-Person Individualized Therapy Sessions If you or a loved one would like to talk to someone about Senior Life Solutions Intensive Outpatient Services, contact Harbor Beach Community Hospital’s Senior Life Solutions program today:
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Holiday time means holiday travel for many of us, and that can also mean picking up some unwanted gifts like a cold or the flu. Here are some tips from the University of Texas for keeping yourself well while spreading holiday cheer. 1. Get plenty of sleep. Being well rested can boost your immune system. Grab a few winks when you have some down time while riding in the car or on a layover. And don’t forget to rest up before and after your trip. Your body will thank you. 2. Hydrate, hydrate, hydrate. It can be easy to forget to drink plenty of water when you’re on the move. But listen to your body. It’s saying put down the coffee and pick up some H20. Carry a bottle of water with you (lots of places have bottle-filling fountains). 3. Eat something. Not a doughnut. Something green and leafy. We know, it’s hard finding balanced meals when you’re on the road. But with some planning and creativity, you can keep your body fueled up and ready to roll.
4. Wash. Your. Hands. And use hand sanitizer. Anywhere you’ve got lots of people moving through is going to be filthy. Avoid touching your face and wash your hands whenever you’re able. Count to 20 while you’re washing. Use sanitizer in between washing. 5. Stretch and move around. Travel often means sitting still for hours on end, which can keep your muscles sore and stiff. Try to get up and move around at least once an hour to increase blood flow and make you feel more refreshed. You can also sneak in neck and shoulder rolls, back twists and leg stretches, even if you have to remain seated. 6. Stay calm. Travel also means ... challenges. Lost luggage, delayed flights, traffic. Everyone has a horror story. Stress can negatively impact your health, so try to stay calm no matter what happens. Do breathing exercises to help you calm down. Take a deep breath, hold it, exhale and repeat. Focus on your breathing and stay calm.
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Medallion Village Assisted Living, Independent & Memory Care
Family Health History It is important to know your family health history to keep record of disease and health conditions passed down in your genes. The Centers for Disease Control and Prevention shares tips to help you collect your family history. How to Collect my Family Health History Collecting your family health history may seem like a difficult task to complete but it can be as easy as asking family at family gatherings. Collect information from all of the family members that you can about health conditions or diseases that they or past family members have had. You’ll want to include information on major conditions, causes of death, age at diagnosis and ethnic background. Talk to your doctor about all the information you have acquired about your family. Even if you don’t have the whole history, at least you have a starting point for tests to screen. Why is it Important? Family health history is important because most families have history of at least one chronic disease such as cancer, heart disease or diabetes. If
you have a family member with a disease, then more than likely you or your children can possibly have the disease. Having your family health history can help you adjust your life and health habits early so that you can lead the healthiest life you can. The CDC says that healthy living habits can reduce your risk for diseases that run in your family. Screening tests, such as blood sugar testing, mammograms and colorectal cancer screening, help identify early signs of disease. Planning Pregnancy If you or your partner are planning pregnancy, knowing both of your family’s health histories would be beneficial to you and your partner. Check with your family to know ahead of time if there are any history of complications in pregnancy such as birth defects, developmental disability, or new born screening disorder. If those disease do run in your family there is a high chance that you could have a baby with these diseases. Screen tests for both potential parents and not just the mom. Talk to your doctor about your health history to find out what tests and treatment options you have before getting pregnant.
What is Memory Care?
Most experts define it as Alzheimer’s, dementia and other cognitive impairments specifically. Also known as Alzheimer’s care or dementia care, this type of care is often provided within a separate section of an assisted living community. This residential care may be the best option for an older adult with memory loss or cognitive decline who is no longer safely able to live independently.
Celebrating 20 plus years of Service Medallion Village memory care community is a licensed facility staffed by professionals who are specifically trained to provide care to Alzheimer’s and dementia individuals. Medallion Village is designed to accommodate older adults with progressive cognitive disorders. The care provided is similar to what is offered in our assisted living community (North wing) including help with daily living activities. Medallion Village memory care community provides private and semi-private rooms with meals, housekeeping, access to round-the-clock nurses, social activities and transportation to doctor appointments and other outings. Our memory care community is designed to make residents feel safe, secure and comfortable in their environment. Specially designed features include precautions to prevent wandering including secured courtyard and monitored doors.
Keep your own doctors!
Services offered by Medallion Village Memory Care • Personalized care assessment • Assistance with personal needs • Incontinence management • Medication administration • Healthcare monitoring • Housekeeping • Personal laundry & linen services • Beauty shop • Dining room • TV Room
Offered in our South wing of the community, Medallion Village offers exceptional care. Working closely with you and your family, the Medallion team will take time to get to know each of you personally. This approach is key to designing a daily routine to make everyone feel comfortable, safe, secure and very much at home.
• Garden and patio • All utilities with TV included • Private phone • Physician services • Religious services • Variety of life enrichment services • Resident transportation • Trained staff on site 24/7 • Handicap & wheelchair accessible community • Monitored smoke & sprinkler system
Private rooms starting at $4,500.00 (780 sq. ft.)
Live the Way You Want, Love the Way You Live! 628 East Main St. #100 | Sebewaing, MI 48759-1647 989-883-9902 | memory@medallionvillage.com www.medallionvillage.com
Private bedroom shared bath and sitting area rooms starting at $3,500.00 (780 sq. ft.)
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If you are looking to get your workout and cardio in but the chilled and possibly unsafe weather of the fall and winter months is stopping you, invest in workout equipment that can be used indoors. You can get equipment such as rubber weights, resistance bands and a stationary bike.
coffee table in your living room and place a mat on the floor. Start your home gym simple with a yoga mat, a couple of small dumbbells and a step stool.
Work out from Home Stationary Bike
Workout Safely from Home The colder weather of fall and winter can be too dangerous for you to travel to a gym and may be too cold for you to workout outside or in your backyard. You don’t need a lot of space to workout from home, clear a
pressure and hep you get better sleep. Stationary bikes can aid in weight loss and are an excellent workout for burning calories and body fat. Dumbbell Weights
If you are looking to get a little Cardio workouts such as more from your workout than to Medical stationaryHarbor bikes are aBeach good just burnClinic calories then investing with light weight dumbbells and New Location! 230 S. First Street in Harborwould Beachbe a good home workout for both in dumbbells work your way up with more (989)479-3291 beginners and experienced gym option for you. Dumbbells can weightClinic as you progress and Harbor Beach Medical heads. You can find stationary be stored easily and230 basically become stronger. New Location! S. First Street in Harbor Beach bikes at any of your local anywhere if you have(989)479-3291 enough sports and outdoors stores. space to fit them under a bed or Resistance Bands Stationary bikes can help your in your closet. You can workout Resistance bands are an body in a variety of ways such various muscle groups in your as improving memory and body with dumbbells. If you are excellent option for you if you live in a small or studio brain functioning, lower blood new to working out then start
Amanda Cook,
Dr. Bradley
Family Medicine
Harbor Beach Medical Clinic Harbor Harbor Beach Beach Medical Medical Clinic Clinic New Location! 230 S. First Street in Harbor Beach New New Location! Location! 230 230 S. First S. First Street Street in Harbor in Harbor Beach Beach Beach Medical Clinic (989)479-3291
Family Nurse Practitioner-BC
(989)479-3291 (989)479-3291 ! 230 S. First Street in Harbor Beach (989)479-3291 Harbor Beach Medical Clinic
Dr. Bradley
Family Medicine
New Location! 230 S. First Street in Harbor Beach (989)479-3291
Jessica Peterson, Dr. Bradley
Social Worker—LMSW
Family Medicine
Amanda Cook,
Dr. Behan
Orthopedic Surgeon
Family Nurse Practitioner-BC
Amanda Amanda Cook, Cook, Port Hope
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FamilyFamily Nurse Nurse Practitioner-BC Practitioner-BC
Cook, IfAmanda the weather outside is Family Nurse Practitioner-BC frightful, don’t fret. You can still get your workout in. Just follow these simple exercises to tone up in time for holiday parties. Remember, if you don’t have a regular exercise routine, talk to your doctor before starting one. Kettlebell Swings
Medical Jessica ClinicPeterson,
Danielle Brown,
Family Nurse Practitioner-BC
Danielle Danielle Brown, Brown,
Your Safe Harbor for Great Healthcare!
Danielle Brown, Family Family NurseNurse Practitioner-BC Practitioner-BC Family Nurse Practitioner-BC
Your Safe Harbor for Great Healthcare!
apartment and don’t have space to store dumbbells or a stationary bike. Like the dumbbells, resistance bands can be used to workout multiple muscle groups. Resistance bands are used primarily for leg workouts but can be used to workout your arms and even your chest.
Get Fit by Staying Inside
You’ll a light kettlebell Dr.need Behan and attention to your form to Orthopedic Surgeon 4255 N. Lakeshore Road in Port Hope y avoid injury. Stand with your Family Nurse Practitioner-BC ne (989)428-1000 Amanda Cook, feetClinic at shoulder width and your Dr. Bradley Port Hope Medical Family Nurse Practitioner-BC Family Medicine 4255 N. Lakeshore Road knees in Portslightly Hope bent. Hold the kettlebell in both hands out in (989)428-1000 front of you. Keep your chest out, shoulder blades back and Jessica Peterson, core tight, then bend at the hips Dr. Behan Social Worker—LMSW Orthopedic Surgeon so the kettlebell goes between and behind your legs. Squeeze Jessica Jessica Peterson, Peterson, Port Hope Medical Clinic Dr. Dr. Behan Behan your glutes and extend your SocialSocial Worker—LMSW Worker—LMSW Orthopedic Orthopedic Surgeon Surgeon 4255 N. Lakeshore Road in Port Hope son, Danielle Brown, Dr. Behan hips, swinging the kettlebell Jessica Peterson, (989)428-1000 Dr. Behan MSW Family Nurse Practitioner-BC Orthopedic Surgeon Social Worker—LMSW Orthopedic Surgeon up. Don’t go past your chin. Port Port Hope Hope Medical Medical Clinic Clinic Allow the weight to come back 4255 4255 N. Lakeshore N. Lakeshore Road Road in Port in Port Hope Hope Danielle Brown, Hope Medical Clinic Port Hope Medical Clinic between and behind your legs, (989)428-1000 (989)428-1000 Family Nurse Practitioner-BC Lakeshore Road in Port4255 Hope N. Lakeshore Road in Port Hope bending your hips and knees (989)428-1000 (989)428-1000 just a bit. Don’t let the weight hit your butt. Go straight into the Your Safe Harbor for Great Healthcare! next rep.
Dr. Dr. Bradley Bradley Amanda Cook,
Family Family Medicine Medicine
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Social Worker—LMSW
Burpees
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If you just heaved a sigh, you know what a great workout these exercises are. Stand up with your feet and shoulder width and your hands at your
sides. Squat down, and, as soon as your hands reach the ground, pop your legs straight back into a plank. Keep your hips in line, then drop your chest to the floor in a pushup. Come back to the plank, jump your feet back to your palms and stand up, bringing your arms above your head. Stepups with Reverse Lunge Find a bench or step that comes up to the middle of your calf. Stand, feet together, in front of it and step onto the bench with your right foot. Push through your heel and drive your left knee toward the sky. Lower your left leg down and step off the bench. Lunge backward with your right leg. Pushups Start in a plank with your hands slightly wider than your shoulders and your feet slightly closer. Pull your shoulder blades back and down and keep your spine straight. Bracing your core, lower your body by bending at the elbows. Keep your elbows pointing backward. Lower until your arms hit 90 degrees, then explode up to the starting position.
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Scott M. Behnan, DDS, MS
118 North Hanselman St. • Bad Axe, MI 48413 •
989.269.6811
Boost your Immune System The immune system uses antibodies, cells and other things to help your body fight off harmful germs and infections that enter your body. Wearing protective equipment can protect yourself from some harmful germs and viruses but they might still find their way to you. Infections and germs spread from person to person via droplets sneezed or coughed in the air, or by mucus that gets onto your hands and surfaces. Germs and infections getting into your body may be inevitable, but there are precautions you can take to boost your immune system. Live a Healthy Lifestyle Many products claim they can boost your immunity but that makes little sense scientifically. Your immune system is made up of many cells that respond to a variety of different germs and microbes in your body. The body is constantly creating immune cells and producing too many may be harmful for the good bacteria and cells in your body. The immune system requires balance and harmony to function properly. Living a healthy lifestyle can help to keep your immune system strong and healthy.
Healthy Choices As we said before there are no remedies or over the counter products that can provenly increase your immune system. Your immune system requires balance and healthy lifestyle choices to function properly. If you wish to boost or maintain your immune health then you should choose healthier lifestyle choices such as not smoking, eating a diet high in fruits and vegetables, maintaining a healthy weight, wash hands frequently and exercising regularly. Facts of Immune Health Ginseng and echinacea may actually be one of the few remedies that may help to improve immune health. People try other products such as probiotics to boost immune health and supplementing the friendly bacteria in your body may be helpful, but scientists are still learning what may truly be effective in increasing your immune health. Sometimes taking too much vitamins C, probiotics or immune products can be harmful to your body. Scientists have seen that maintaining a healthy lifestyle will get you the right amount of vitamins you need in your body.
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When it comes to your immune health, sleep can play an important role in how your immune system performs. Getting too much sleep doesn’t seem like it will prevent you from getting sick, but too little sleep has shown to negatively affect a person’s immune system. Making sure you get good quality sleep during the winter months can help give you a better fighting chance against the cold or flu. Cytokine Production and Sleep The Sleepfoundation.org says that, without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. Cytokines are produced and released during sleep; if you aren’t sleeping you’re losing out. The Sleep Foundation
recommends getting at least seven to eight hours of sleep to avoid getting sick and staying healthy. Sleeping seven to eight hours a night will also help from other health issues including heart disease, diabetes and obesity.
Sleep Matters
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Naps are the Best If you are a health care worker or work in a profession that works nights, long hours or odd shifts and you feel you aren’t getting adequate sleep then naps are the best next thing for you. The Sleep Foundation says taking two naps that are no longer than 30 minutes each – one in the morning and one in the afternoon – has been shown to help decrease stress and offset the negative effects that sleep deprivation has on the immune system. If you are unable to sleep for a half-hour
during the workday, sleep for 20 minutes during your lunch break and another right before you eat dinner. What Makes you Sleep Good sleep is important to your health and immune health. If you find yourself having a hard
time falling asleep, there are some tricks and things you can do to help you fall asleep. Lowering the temperature in your bedroom can help you fall asleep. Your body temperature changes and cools when you lie down. Setting your room temperature between 60-67
What is a HIIT Workout?
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Yeah, it’s a weird acronym. It stands for high intensity interval training. You go all out in quick, intense bursts followed by recovery periods. This routine keeps your heart rate up and burns fat as it speeds up your metabolism. It’s also quick and doesn’t even require a gym, a bonus if you’re trying to keep up your workouts and maintaining social distancing. How Long Do You HIIT? These type of workouts last from 1030 minutes. You typically complete HIIT workouts in rounds, with four to six rounds in a workout. HIIT workouts can burn 25% to 30% more calories than other forms of exercise. Some Exercises You Can Do in HIIT
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degrees could help. Another way to help you fall asleep is by making your room completely dark and turning on some relaxing music. Research has shown that darkness boosts the production of melatonin, the hormone essential for sleep.
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You can do just about any kind of exercise in a HIIT workout, including burpees, running in place, jumping jacks, situps, pushups and more. Notice that many of these exercises don’t even require equipment, making them perfect for people with busy travel schedules
or lives. Studies have also shown that HIIT can even increase your metabolic rate for hours after exercise, even more so than jogging and weight training. Examples of HIIT Workouts First, you need to pick your activity. Actually, before even that, talk to your doctor and make sure HIIT is right for you. Then pick your activity and your intervals. Here’s some exercises to try: • On a stationary bike, pedal as hard and fast as possible for 30 seconds. Then, take it slow and easy for two to four minutes. Repeat this pattern for 15-30 minutes. • After a jog to warm up, sprint as fast as you can, like you’re running from zombies, for 15 seconds. Then stand or walk for 30-90 seconds. Repeat for 10-20 minutes. • Do squat jumps as quickly as you can for 30-90 seconds. Then stand or walk for 30-90 seconds. Repeat this for 10-20 minutes. Remember, this is your workout, so do what feels good and makes sense for you.
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HURON DAILY TRIBUNE MEDICAL DIRECTORY | NOVEMBER 2020
The cold season drives people inside their homes. While you’re there, it can be easy to snack more than you usually would. Eat a protein-packed breakfast in the mornings to fill your stomach and keep you from feeling hungry later on during the day. If you do get hungry, buy healthy snacks. Snacks like granola bars can be a sweet and full of protein option for you.
to help you stay healthy and happy.
Cold Weather Diet
Add Omega 3 Fatty Acids Food like fish, plant seeds and nuts are full of omega 3. Omega 3 is the healthy type of fat that can help reduce join pain and stiffness. Studies conducted have shown that it can also help lower levels of depression. Omega 3 can be especially beneficial in more ways than one for you during the winter months. Add these types of foods to your winter diet plan
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Workout at Home Traveling to a gym can be dangerous during the winter months depending on what part of the country you live in. You don’t need to set up a complete home gym to get a good workout at home. You can find dumbbells at your local sports and outdoors store to workout with at home in your living room. Purchase other items like weight bands and a medicine ball to help you get a complete workout and to stay in shape at home during the winter months. Cook with Healthy Foods Eating healthy can be difficult during the cold weather of fall and winter because people are more tempted to stay home sheltered from the chilled air.
Eating healthy can be easy if you change your mindset when shopping for groceries and food to eat. Meal prepping is one of the best and most affordable ways to eat
healthy. Meal prep with foods high in protein like chicken, fish and other meats. When you meal prep ,you have full control of what goes in your body. Cut up fresh vegetable and
cook all your meat once a week to make sure you have food that will last you all week. The best cold weather food to eat are broth-based soups high in protein and in vegetables.
Get Started With Yoga Don’t worry. You don’t have to bend into a pretzel on your first practice. You also don’t really need fancy pants, though if they make you more comfortable, go for it. Here’s what you do need: A mat, comfy clothes that you can move in and an open mind. Go Slow
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When you’re new to yoga, it’s important to go slow and make steady progress. Do only as much as you can comfortably, The Art of Living says, then stretch yourself a little more. Use your breath as a reference: jagged or uneven breath means you’ve overexerted. Yoga meets you where you are. If you can’t get yourself into a twist or other position, take it step by step until you can. Accept yourself just as you are, then push a little farther to improve. Practice Early You should practice yoga early, The Art of Living says, when your mind is clear and quiet. It also allows you to start the day off with intention and good health, setting a great tone
for the rest of your schedule. But don’t use not getting up early as a reason to skip out. You can do yoga any time of day. Try An Empty Stomach The Art of Living recommends trying to practice on an empty stomach or at least 2-3 hours after your last meal. This lets you be more in tune with your body’s feelings and avoid any discomfort from a full belly. You should also drink plenty of water after you work out. Don’t Rush, Even After You’re Done Take the time to finish your practice mindfully and try to leave your daily tasks off your mat. Learn to give your body the space and time to rest, which helps cool you down and relax the mind and body after a yoga practice. Try to take your practice with you for the rest of the day — in your posture, in your breathing, in your intentions. Enjoy the feelings of peace this can bring you, even when you’re not on the mat.
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Flu Season
With fall and winter fast approaching, there are steps and precautions you and your family will need to take to fight the flu. Here is some advice from the Centers for Disease Control and Prevention on fighting the flu this fall season. Get Vaccinated
The roles bone marrow plays in the body Bones make up the skeletal system and serve the important function of giving the body support to be able to move. What’s inside the bones also is essential to personal health. Bone marrow can be found in the center of bones. According to the online wellness resource Healthline, this viscous or spongy tissue comes in two types: red or yellow bone marrow. Both have specific functions in the body. Red bone marrow Red bone marrow is essential for a process called hematopoiesis, or blood cell production. Hematopoietic stem cells in the red bone marrow can develop into key blood cells, including red blood cells, which carry oxygen-rich blood to the body; platelets, which help blood to clot; and white blood cells, which are involved in immune system responses. Yellow bone marrow Yellow bone marrow is involved with the storage of fats. These fats can be used as an energy source as needed. Yellow bone marrow also contains mesenchymal stem cells that can develop into bone, fat, muscle, or cartilage cells. Over time, yellow bone marrow replaces red bone marrow in most of the bones in the adult body. Only a few bones, such as the pelvis, skull, vertebrae, and ribs, will contain red bone marrow into
adulthood. According to Medical News Today, bone marrow makes more than 200 billion new blood cells every day. Most blood cells in the body develop from bone marrow cells.
According to the CDC, the best step you can take to prevent influenza and its potentially serious complications is getting a yearly flu vaccine. It is true the flu vaccines vary in how well they work, most having about a 65% success rate. Still, flu vaccines prevent millions of illnesses, tens of thousands of hospitalizations and thousands of deaths every season. Vaccination can help protect women during pregnancy and can also help to protect the infant during the first several months after birth. Vaccinations can also help to protect others around you, more importantly those who are vulnerable and have compromised immune systems such as babies, young children and older people. High Risk The CDC says children younger than 5, especially those younger than 2, have a high risk of flu complications.
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People with chronic health conditions such as asthma, heart disease, chronic lung disease and neurodevelopmental conditions are the most high risk of flu complications. Getting your vaccine shot can help to protect them from contracting the flu. Other high risk groups are adults 65 years and older, as changes in the immune system due to increasing age create more problems. People 65 years and older bear the greatest burden of severe flu disease. The CDC says people 65 years and older bear the greatest burden of severe flu disease. Between 70% and 85% of seasonal flu-related deaths have occurred in people 65 years and older, and between 50% and 70% of seasonal flu-related hospitalizations have occurred among people in this age group. Preventative Actions Other than the flu shot, there are preventative actions that you can take to reduce the spread of flu and stop the spread of germs. The CDC avoids close contact with people who are sick. If you are sick, limit contact with others as much as possible to keep from infecting them. Cover coughs and sneezes with a tissue and throw away the tissue after you use it. Wash your hands often with soap and water. If you are unable to wash your hands, use an alcohol-based hand rub. Avoid touching your eyes, nose and mouth. Germs spread this way.
Bone marrow conditions Issues with bone marrow can produce a host of side effects. Fatigue or weakness, fever, increased infections, easy bleeding and bruising, and specific conditions like leukemia and anemia can develop as a result of bone marrow-related problems. In some cases, a bone marrow transplant may be needed to replace diseased or nonfunctioning bone marrow. It also may help regenerate a new immune system that can fight leukemia or other cancers. Bone marrow transplants also may involve replacing existing bone marrow with genetically healthy bone marrow to prevent future damage from certain genetic diseases, according to Medical News Today. Bone marrow transplants can come from one’s own stem cells, a twin, a sibling, parent, or an unrelated donor. Marrow transplants also may come from stored umbilical cord blood. Bone marrow is vital to the overall health and function of the human body. Bone marrow affects just about every other cell due to its unique relationship with blood production and immune function.
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HURON DAILY TRIBUNE MEDICAL DIRECTORY | NOVEMBER 2020
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Your source for expertise & compassion. Your Hills & Dales. Visit us at hdghmi.org to see all of the providers available for your care.
New Workout Tech It can be more fun to work out when you’ve got some new tech to help. Here are four great advancements in technology to keep your health in tiptop shape. Wait. You’re not a workout fanatic? Then keep reading for a holiday wish list for those in your life that are. Heart Rate Monitors Serious fitness freaks need a heart rate monitor. These gadgets are either worn on the chest or wrist and they read your heart rate as you work out. Don’t use them for monitoring your heart for medical purposes. Talk to your doctor about that. This monitor watches your pulse while you work out, meaning you get to monitor the effectiveness of your heart rate. Depending on which monitor you pick, it may even connect to your favorite fitness apps. New to the market are Bluetooth headphones that take your pulse from your ear as you listen. Smart Fitness Equipment
4675 Hill St, Cass City | 989-872-2121
Last year, we were all tired of the Peloton commercial, but
connected fitness equipment isn’t going to bed anytime soon. In fact, Peloton has expanded its offerings as other companies squeeze into their space. Now you can get interactive workout mirrors, treadmills and more. But be prepared to fork out some moolah — none of these brilliant gadgets are cheap. Apps, Apps, Apps There are apps to track what you eat, where you run, where you ride and even how you sleep. You can now track virtually every facet of your health with the right app/wearable combination. Other apps give you access to workouts of every type with just a tap, so you can take fitness classes in the comfort and safety of home. Smart Workout Clothing You read that right. New on the market are smart bras, pants and even socks that give you real time information about your workout. So now your socks and shoes can send data about how and where you ran, as well as information about your form. Which can be useful if you’re a serious runner.
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HURON DAILY TRIBUNE MEDICAL DIRECTORY | NOVEMBER 2020
Wrap Up Holiday Stress The holiday season can be tough. Days are shorter and to-do lists are longer, and the combination may stretch your nerves to the breaking point. But there’s help, this time from the Mayo Clinic. Keep reading to keep yourself sane during the holiday rush. Learn to Say No If your list is getting too long, don’t be afraid to turn people down. People will be way more understanding than you think. If you just can’t say no, rearrange your schedule to give yourself more space. Which brings us to … Acknowledge Your Feelings They matter. Really. Your feelings are normal and may even be more common than you realize. It’s OK to express yourself and you shouldn’t force yourself to be happy just because it’s the holiday season. And while we’re at it … Set Aside Differences Give yourself a huge holiday gift and bury any hatchets with family and friends. If doing so needs a discussion, set a time for after the holidays. Try to be understanding if other people get upset with you or seem distressed. They’re feeling it, too.
Reach Out Sometimes, the holidays can make people feel alone or isolated. Fight those feelings by getting out into the community, maybe at a church event or a holiday celebration. Also consider volunteering for an extra shot of feel-good. Stick to Healthy Habits One thing you shouldn’t say no to is keeping up your healthy habits. Get lots of sleep and get regular exercise every day. Before you head out to parties, nibble on something healthy at home so you don’t overindulge.
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Make Time for Yourself More than usual, please. With the extra stress, you might need extra time to decompress. Set aside time for you to relax and breathe. Suggested activities include getting a massage or spa treatment, listening to soothing music, take a walk or read a book. Talk to a Professional If life gets too much to handle, don’t be afraid to talk to a doctor or mental health professional. It’s not a weakness, it’s bravery. Look for other mental health symptoms, such as poor sleep, irritability, hopelessness and persistent feelings of sadness or anxiety.
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HURON DAILY TRIBUNE MEDICAL DIRECTORY | NOVEMBER 2020
Seasonal Affective Disorder Seasonal affective disorder is a type of depression that comes and goes along with the seasons, typically starting in late fall and retreating during the spring and summer. It can be treated with light therapy and other remedies. Symptoms of SAD To be diagnosed with seasonal affective disorder, your depression must show a recurring seasonal pattern for at least 2 years, the National Institute for Mental Health says. Symptoms can include: • Low energy. • Sleeping too much. • Overeating. • Weight gain. • Craving carbohydrates. • Social withdrawal. • You may also experience
• • • • • • • • •
some symptoms of major depression. These include: Feeling depressed most of the day, nearly every day. Feeling hopeless or worthless. Low energy. Losing interest in activities you once enjoyed. Sleep problems. Changes in your appetite or weight. Feeling sluggish or agitated. Difficulty concentrating. Thoughts of death or suicide.
Risk Factors Women are four times more likely to have SAD than men, as are people who live far from the equator. You may also be more likely to develop SAD if
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you have family members with the disorder, or if you have depression or bipolar disorder. Younger people are also more prone to SAD than older people. Treatments Fortunately, seasonal affective disorder is treatable. Your doctor may give you a type of medication called selective serotonin reuptake inhibitors or bupropion, another antidepressant. You could also receive light therapy, where the bright sunshine of spring and summer is replicated with a type of light box that filters out UV rays but is about 20 times brighter than regular indoor lighting. Your doctor may also recommend psychotherapy or vitamin D treatments.
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Common causes of prematurity Parents want to take every step they can to safeguard the health and well-being of their children — and precautions include actions taken even before the child is born. Expecting mothers follow strict prenatal guidelines to protect their physical health as well as the health of the developing fetus. Women can take various steps to help their unborn children make it to full term, but some factors that are beyond their control and may even lead to babies being born prematurely. A premature birth is one that takes place more than three weeks before the baby’s estimated due date, according to the Mayo Clinic. Premature births occur before the start of the 37th week of pregnancy, which is considered to be full term. Prematurity may be staged as late, moderately, very, or extremely preterm depending on when the baby is born. Most premature births occur in the late preterm stage, which is between 34 and 36 weeks. Babies born at less than 32 weeks of pregnancy or earlier are very or extremely preterm. Some causes of premature birth cannot be identified. However, certain factors are known to increase the risk of going into labor early. A pregnant woman with any of the following
conditions is more likely to give birth prematurely, according to Healthline Parenthood. • diabetes • heart disease • kidney disease • high blood pressure In addition, certain factors related to pregnancy also may lead to premature birth, including: • poor nutrition before and during pregnancy • smoking, using illegal drugs or drinking alcohol during pregnancy • infections, such as urinary tract and amniotic membrane infections • a previous case of premature birth • an abnormal uterus • a weakened cervix opening early It is important that expecting mothers do everything they can to prevent prematurity. Premature babies may face a host of problems that put children’s overall health at risk. These include temperature instability; respiratory problems; cardiovascular issues, such as a heart condition called parent ductus arteriosus; jaundice; bleeding in the brain; and poor muscle tone. Women can speak with their obstetricians about the steps they can take to increase the likelihood that their babies make it to full term.
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