2020 Holiday Medical Directory by Hearst Midwest

2020

Holiday Medical

Directory

Physical activity guidelines for children, adolescents, adults Staying healthy is a full-time job for people of all ages. While it might not always prove so easy to exercise or eat right, the benefits of healthy living are undeniable. According to the Partnership to Fight Chronic Disease, “prevention” refers to helping people avoid getting sick or identifying diseases early so treatment can begin. Immunizations and disease screenings are two vital components of preventive care, but children, adolescents and adults can take more active roles in preventive care by embracing physical activity. The Department of Health and Human Services notes that physical activity fosters normal growth and development and can help people feel better, function better, sleep better, and reduce their risk for a large number of chronic diseases. Reducing risk for chronic disease keeps people out of the doctor’s office, or even the hospital, and it also can help save considerable amounts of money. One report

In recognition of the role exercise plays in preventive care, the DHHS recommends children, adolescents and adults follow these physical activity guidelines.

three days a week. • Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity at least three days a week. • Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity at least three days a week. Parents can consult with their children’s physicians to determine age-appropriate muscleand bone-strengthening activities for their youngsters.

from the The Milken Institute estimated that high chronic disease and obesity rates are responsible for more than $1 trillion in lost productivity in the workplace every year. In addition, the National Commission on Prevention Priorities notes that increasing the use of five preventive services to 90 percent can save more than 100,000 lives in the United States each year. Such services

Adults The DHHS advises adults to make a concerted effort to move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. For substantial health benefits, adults should get at least 150 minutes to 300 minutes of mod-

include advising smokers to quit and offering medication or other assistance to help them and providing flu shots for people age 65 and older. In recognition of the role exercise plays in preventive care, the DHHS recommends children, adolescents and adults follow these physical activity guidelines. Children and adolescents

The DHHS recommends that children and adolescents between the ages of six and 17 should get 60 minutes or more of moderate-to-vigorous physical activity every day. • Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous intensity aerobic physical activity and should include vigorous-intensity physical activity at least

erate-intensity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity each week. An equivalent combination of moderateand vigorous-intensity aerobic activity can serve as a substitute. Ideally, aerobic activity should be spread throughout the week. Adults should do muscle-strengthening activities of moderate or greater intensity that involve all major muscle groups two or more days a week, as the DHHS notes these activities provide additional health benefits. These guidelines also apply to older adults, but older adults also should incorporate balance training into their exercise routines. In addition, the DHHS urges older adults to consult with their physicians about the appropriate level of effort for physical activity relative to their level of fitness. People of all ages should include physical activity in their preventive health care routines. More information about exercise is available at www.health.gov.

Learn more about the effects of pandemics Much of the globe was introduced to an assortment of new terms throughout 2020. Phrases like “social distancing” or “flatten the curve” were commonly used, but these were all preceded by the utterance of the word “pandemic.” What is a pandemic? The World Health Organization defines a pandemic as a “worldwide spread of a new disease.” The word pandemic comes from the Greek words “pan” (meaning “all”) and “demos” (“people”). When a new disease emerges, most people lack the natural immunity to fight off illness, so the disease can spread rapidly between communities — and eventually around the world. A pandemic differs from an epidemic in that an epidemic is the spread of disease in a community or region over a specific amount of time.

Much of the globe was introduced to an assortment of new terms throughout 2020. Phrases like “social distancing” or “flatten the curve” were commonly used, but these were all preceded by the utterance of the word “pandemic.” Epidemics often grow into pandemics. Facts and figures about pandemics According to HealthCareers. com, the most lethal pandemics

in history were the Spanish flu of 1918 and the Black Death. The Spanish flu lasted two years and claimed 50 million lives, according to the United States National Archives. In the 14th century, a bubonic

plague pandemic referred to as “The Black Death” caused the deaths of between 75 and 200 million people over a period of five years. In comparison, as of October 2020, more than 1.1 million people have died of the COVID-19 disease worldwide, according to NBC News and Johns Hopkins University Coronavirus Resource Center. Prior to COVID-19, the most recent pandemics occurred with the outbreak of the Hong Kong flu in 1968-69, the H1N1 Swine flu of 2009-2010, and the Ebola outbreak of 2014-2016. The WHO says that most viral pandemics have been caused by influenza viruses. Addressing pandemics The National Center for Biotechnology Information indicates that globalization increases the probability of a pandemic. Urbanization, travel, trade, and human-an-

imal interaction all lead to elevated pandemic risk. However. thanks to the science of epidemiology and the development of new medicines and therapies, professionals have helped to reduce death rates due to pandemics. Health experts say one of the most efficient measures to help reduce the risk of pandemic infection is the simplest — the practice of social distancing. The Centers for Disease Control and Prevention says social distancing means keeping a safe distance between oneself and others who are not from the same household. Many diseases spread among people who are in close contact (within about six feet) for prolonged periods. Global pandemics are nothing new, but the public still needs to be vigilant and do their part to help reduce the spread of infectious diseases.

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Risky behaviors that can lead to chronic disease Chronic diseases pose a significant threat to the general public. It can be easy for adults in the prime of their lives to overlook the danger of chronic diseases, especially if they feel good and aren’t exhibiting any symptoms to suggest their health is in jeopardy. But overlooking the potential dangers of chronic disease can prove deadly. The Centers for Disease Control and Prevention notes that chronic Avoiding certain risky behaviors can diseases like heart disease, cancer and diabetes are the leading causes help adults greatly reduce their risk for of death and disability in the United various chronic diseases. States. Chronic diseases are costly addition, the CDC reports that 60 as well, as recent reports from percent of young people between the Rand Corp. and the Center for the ages of two and 19 and half of all Medicare and Medicaid Services adults consume a sugary drink on indicate that 90 percent of annual any given day. Such beverages, as health care expenditures in the well as processed foods, add unnecUnited States are for people with essary sodium, saturated fats and chronic and mental health condisugar to people’s diets, increasing tions. their risk for chronic disease as a While there’s no way to guarantee result. a person won’t develop a chronic disease, avoiding certain risky Lack of physical activity behaviors can help adults greatly The Department of Health and reduce their risk for various chronic Human Services has issued physical diseases. activity guidelines designed to help people improve their overall health Tobacco use and reduce their risk for various The CDC notes that tobacco diseases. But the CDC reports that is the leading cause of preventjust 25 percent of adults and 20 able disease, and not just among percent of adolescents meet the recsmokers. While 34 million adults ommended physical activity guidein the United States smoke ciglines. Low levels of physical activity arettes, 58 million nonsmokers, can contribute to heart disease, including children, are exposed type 2 diabetes, certain types of to secondhand smoke, which can cancer, and obesity. cause chronic diseases like stroke, lung cancer and coronary heart Excessive alcohol consumption disease. Children exposed to secThe CDC notes that excessive ondhand smoke are at increased alcohol consumption can cause risk of impaired lung function, heart disease, irregular heartbeat, acute respiratory infections, middle high blood pressure, and stroke. ear disease, and more frequent and In addition, the CDC reports that severe asthma attacks. the less alcohol a person drinks, the lower his or her risk of cancer Poor nutrition becomes. The value of fruits and vegetables Chronic diseases are a formidable is well-documented. In spite of that, opponent. But people of all ages can the CDC reports that fewer than 10 reduce their chances of developing percent of adults and adolescents such diseases by avoiding a handful eat enough fruits and vegetables. In of risky behaviors.

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The National Center for Chronic Disease Prevention and Health Promotion notes the power of preventive care is undeniable.

Preventive care and the pandemic Procrastination is not typically considered a good thing. But as the world spent much of 2020 confronting the COVID-19 pandemic, putting certain things on hold became part of the new normal. In an effort to reduce infection rates, public health officials with the Centers for Disease Control and Prevention and the World Health Organization urged people to limit their in person interactions with people outside of their own households. As a result, many of the things people do on a regular basis, including seeing their physicians for wellness visits, were rescheduled. It’s understandable that many people postponed preventive care and wellness visits during the pandemic, but it’s also potentially dangerous. For example, researchers with the Health Care Cost Institute found that childhood vaccinations declined by roughly 60 percent in mid-April 2020 compared with 2019. Other screenings and preventive exams, including mammograms, pap smears and colonoscopies, also declined by significant percentages during the pandemic compared to the previous year. The National Center for Chronic Disease

Prevention and Health Promotion notes the power of preventive care is undeniable. In fact, the NCCDPHP points out that, while chronic diseases are among the most common and costly of all health problems, they’re also among the most preventable. Annual wellness visits and early detection efforts like routine screenings for at-risk populations can uncover problems before they escalate into something more serious. In addition, annual physicals, which are provided free of charge through many health insurance policies, provide great opportunities for doctors to advise patients on their overall health and how to improve it if exams and blood work turn up any red flags. Visiting a doctor during the pandemic As vital as preventive care can be, it’s understandable if people are hesitant to visit their doctors during the pandemic. But patients can take certain steps to calm their nerves about booking preventive care appointments during the pandemic. • Schedule telemedicine appointments. The number of telemedicine appointments has skyrocketed during the pandemic. While the transition from pre-

dominantly in-person appointments to telemedicine might have been a reluctant and rocky one at the start of the pandemic, many doctors’ offices have since firmly established their telemedicine protocols. The Mayo Clinic advises patients who have not yet tried telemedicine to contact their doctors’ offices to arrange an appointment. • Inquire about office procedures. Doctors try to keep patients healthy, not get them sick. Various medical organizations, including the American Academy of Family Physicians, have provided thorough checklists to help physicians prepare their offices to welcome patients during the pandemic. Patients can ease their concerns by contacting their doctors’ offices and asking them about their pandemic-related protocols. • Don’t hesitate to make requests. There’s no such thing as being too safe from COVID-19, so patients can work with their doctors to calm their fears even further. Ask to pay copays over the phone and request that the front desk call you when the doctor is ready so you don’t have to sit in the waiting room. Preventive care is an important component of health care, even during a pandemic.

Did you know? • According to the World Health Organization, an estimated 250 million preschool children are vitamin A deficient. That’s a significant concern, as children who are not getting enough vitamin A are at greater risk for severe visual impairment and blindness. Vitamin A deficiency also increases a child’s risk of severe illness, and even death, from common childhood infections, including diarrheal disease and measles. The WHO notes that breast milk is a natural source of vitamin A and urges mothers of infants to breastfeed to ensure children get ample amounts of vitamin A. Parents of older children can look to various healthy foods to make sure youngsters are getting enough vitamin A. The National Institutes of Health notes that foods such as sweet potatoes, carrots and fortified cereals typically contain substantial amounts of vitamin A. The U.S. National Library of Medicine reports that various animal products, including meat, fish, poultry, and dairy products,

also contain significant amounts of vitamin A. Parents can speak with their children’s pediatricians to determine the healthiest, most effective ways to ensure their youngsters are getting enough vitamin A. • According to the Centers for Disease Control and Prevention, excessive alcohol consumption is responsible for one in 10 deaths among working-age adults in the United States. The Dietary Guidelines for Americans, which are produced jointly every five years by the Department of Health and Human Services and the Department of Agriculture, advise adults about healthy alcohol consumption. According to the guidelines, women should consume no more than one drink per day while men should limit their consumption to two drinks per day or less. Consuming more alcohol than the guidelines suggest can prove fatal, as the CDC notes that binge drinking is responsible for almost half the deaths related to excessive alcohol consumption.

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The role different vitamins play in your body’s function A nutritious diet is a vital component of a healthy lifestyle. When it’s part of a health regimen that includes routine exercise, a healthy diet that’s rich in fruits and vegetables can help people reduce their risk for various illnesses, including chronic diseases like heart disease, cancer and diabetes. Many adults have known about the value of fruits and vegetables since they were youngsters and their parents repeatedly told them how important it was to eat healthy foods. Despite those early lessons, the Centers for Disease Control and Prevention reports that less than 10 percent of adults and adolescents eat enough fruits and vegetables. That’s unfortunate, as fruits and vegetables are loaded with vitamins that benefit the body in myriad ways. The U.S. National Library of Medicine notes that vitamin

deficiency occurs when people do not get enough of certain vitamins. Recognizing the many functions vitamins serve may compel adults and adolescents to include more fruits and vegetables in their diets. • Vitamin A: The USNLM notes that vitamin A helps form and maintain healthy teeth, bones, soft tissue, mucous membranes, and skin. According to the World Health Organization, vitamin A deficiency is the leading cause of preventable blindness in children and increases the risk of disease and death from severe infections. • Vitamin B6: Vitamin B6 helps form red blood cells and maintain brain function. Though the National Institutes of Health notes that isolated vitamin B6 deficiency is uncommon, a deficiency has been associated with various conditions, including a weakened immune system and dermatitis

cheilitis, a condition marked by scaling on the lips and cracks at the corners of the mouth. • Vitamin C: Vitamin C is an antioxidant that promotes healthy teeth and gums, helps the body absorb iron and maintains healthy tissue. In addition, vitamin C plays an integral role in helping wounds heal. Vitamin C deficiency impairs bone function, and Merck notes that in children that impairment can cause bone lesions and contribute to poor bone growth. • Vitamin D: The USNLM notes that 10 to 15 minutes of sunshine three times per week is enough to produce the body’s vitamin D requirement for people at most latitudes. It’s hard to rely on food to supply ample vitamin D, which helps the body absorb calcium that is necessary for the development and maintenance of healthy teeth and bones. • Vitamin E: Vitamin E

helps the body form red blood cells and utilize vitamin K. Green, leafy vegetables like spinach and broccoli are good sources of vitamin E. The Office of Dietary Supplements notes that a vitamin E deficiency can cause nerve and muscle damage, potentially leading to muscle weakness and vision problems. • Vitamin K: Vitamin K helps to make certain proteins that are needed for blood clotting and the building of bones. The T.H. Chan School of Public Health at Harvard notes that the main type of vitamin K is found in green leafy vegetables like collard greens, kale and spinach. Vitamin K deficiency is rare, but it can lead to bleeding, hemorrhaging or osteoporosis. Vitamins are crucial to human beings’ overall health. Eating ample amounts of fruits and vegetables is a great and Recognizing the many functions vitamins serve may compel adults and adolescents to include more fruits and delicious way to avoid vegetables in their diets. vitamin deficiency.

Strategies to overcome seasonal affective disorder Recovering from a medical emergency Winter can be an awe-inspiring time of year. Snow-covered landscapes and opportunities to enjoy sports like skiing and snowboarding make winter a favorite time of year for nature enthusiasts and athletes. As fun as winter can be, many people struggle with the transition from warm weather and long, sunny days to cold weather and reduced hours of sunlight. Sometimes mistaken or misidentified as the “winter blues,” this phenomenon is known as seasonal affective disorder, or SAD.

What is seasonal affective disorder? According to the National Institutes of Mental Health, SAD is a type of depression. The NIH notes that a person must meet full criteria for major depression coinciding with specific seasons for at least two years to be diagnosed with SAD. The American Psychiatric Association says symptoms of SAD can be distressing and overwhelming and even interfere with daily functioning. The APA notes that SAD has been linked to a biochemical imbalance in the brain that’s prompted by shorter daylight hours and less sunlight in winter. As the seasons change, a shift in a person’s biological internal clock or circadian rhythm can lead to them being out of step with their normal routines. That can contribute to various symptoms, including: • Feeling sad or depressed • Loss of interest or pleasure in activities once enjoyed • Changes in appetite, usually eating more and craving carbohydrates

As fun as winter can be, many people struggle with the transition from warm weather and long, sunny days to cold weather and reduced hours of sunlight. • Loss of energy or increased fatigue despite increased sleep hours • Increase in purposeless physical activity or slowed movements or speech that may be noticed by others • Feeling worthless or guilty • Difficulty thinking, concentrating or making decisions • Thoughts of death or suicide Overcoming SAD The weather can’t be changed, but people can speak with their physicians about the following strategies to overcome SAD. • Light therapy: According to the APA, light therapy involves sitting in front of a light therapy box that emits a very bright light. In the winter, patients typically sit in front of the box for 20 minutes each morning, and they may see some improvements within one to two weeks of beginning treatment.

Light therapy is usually continued throughout the winter. • Medication: The APA notes that selective serotonin reuptake inhibitors, or SSRIs, are a type of antidepressant that are sometimes prescribed to treat SAD. • Spending time outdoors: People with SAD who don’t typically spend much time outdoors when the temperatures dip may notice their symptoms improve if they make a concerted effort to spend time outdoors in winter. • Rearrange rooms in the home: The APA notes that rearranging rooms and furniture in a home or office to allow more natural light in during the daytime can help improve symptoms of SAD. SAD is a legitimate concern for millions of people across the globe. Working with a physician to overcome SAD can help people successfully transition to days with fewer hours of sunlight.

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In the United States, the Centers for Disease Control and Prevention indicates that 42 percent of the public visit the emergency room annually. While some visits are for conditions that can be treated in less urgent settings, many visits take place during legitimate medical emergencies. The challenges of recovering from a serious injury may leave some people feeling overwhelmed and helpless. • Ask for a timeline. Speak with the doctors and nurses about what recovery will entail and how long you may need to be on rest or light duty. Knowing the timeline can provide insight into how long your recovery will take and how long you might need some help from your support network. • Put together a support team. Don’t hesitate to rely on family members or friends during the recovery process. Loved ones will want to help, and accepting such help should not make anyone feel ashamed. • Plan for rest. Rest is a large part of recovery. You may need to take time off from work or other responsibilities. If necessary, ask someone to advocate on your behalf, finding out if your position is secure and if you are eligible for temporary financial assistance. • Seek professional help. If you are feeling mentally overwhelmed from the emergency event, so much so that it interferes with regular life, consult with a mental health expert, advises WebMD. • Retrofit your home accordingly. Some medical emergencies may require additional equipment be brought in to a home, especially when mobility has been adversely affected. Don’t hesitate to make these changes, as they may facilitate a speedy recovery. • Exercise regularly. When it’s safe to do so, getting out and moving can be helpful. Deep breathing, gentle stretching and walking can help your body gradually reacclimate to being physically active.

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Factors which may affect your eligibility to donate blood Blood donations are vital to many people’s survival. Whether someone has lost blood after a car accident or as the result of a chronic disease, without the selfless decision by millions of blood donors to donate blood, people in need may not be able to overcome their injuries and illnesses. The H. Lee Moffitt Cancer Center & Research Institute notes that it conducted 15,699 red blood cell transfusions and 11,621 platelet transfusions in 2019. Cancer patients may need transfusions for a variety of reasons. Some may have lost a significant amount of blood during surgery, while others may experience a low blood count due to their treatments. Cancers in the blood and bone marrow do not allow the body to produce normal blood-making cells, thereby creating the need for transfusions. Prospective donors recognize the need for blood, which may be even greater as a result of the COVID-19 pandemic. Though the Centers for Disease Control and Prevention note that it’s safe to donate blood during the pandemic, social distancing guidelines and nervousness about donating adversely affected the blood supply in the United States and other nations in 2020. However, the American Red Cross notes that only a handful of factors may affect prospective donors’ eligibility to donate blood.

cians to determine if any medications they’re currently taking or have taken recently will affect their eligibility to donate.

The American Red Cross notes that only a handful of factors may affect prospective donors’ eligibility to donate blood. Cold, flu and other illnesses The Red Cross urges prospective donors to wait to donate blood if they: • have a fever or a productive cough (one that brings up phlegm) • do not feel well on the day of their scheduled donation Donors also are urged to wait to donate until they have completed antibiotic treatment for sinus, throat or lung infections. Additional requirements regarding donors’ height and weight as well as

Low iron Some donors are ineligible to donate because of low iron. Donation center staff conduct screening tests to measure the amount of hemoglobin present in potential donors’ blood. Hemoglobin is a protein in the body that contains iron and carries oxygen to the tissues in the body. If the hemoglobin count is too low, donors will be asked to wait to donate. The body needs iron to make new red blood cells and can help to replace those lost through blood donations. Thankfully, donors whose hemoglobin levels are low can take steps, such as eating foods that are rich in iron, to improve their hemoglobin levels so they can donate blood in the future.

Travel donation intervals can be found at www. Potential donors may be ineligible to redcrossblood.org. donate blood if they lived in or traveled to a malaria-risk country in the past Medications three years. Travel destinations will The Red Cross says that most medbe reviewed at the time of donation, ications will not disqualify prospecso donors should be ready to answer tive donors from being able to donate. questions about their travels during However, the Red Cross also notes that their donation appointment. some medications may require a waiting Donating blood saves lives. To ensure period after patients take their final the safety of donors and donation recipdose before they are eligible to donate. ients, prospective donors may need to Donors can contact their local blood wait to donate until they meet certain donation center as well as their physieligibility requirements.

Get the facts about COVID and kids As 2020 unfolded, the world learned just how quickly the novel coronavirus COVID-19 could spread. The World Health Organization noted that, by September 2020, nearly 30 million people across the globe had contracted the virus, and that was before the resurgence of the virus in mid-fall. While the elderly and those with pre-existing conditions are among the people most vulnerable to COVID-19, children are not immune to the virus or its potentially deadly consequences. The Mayo Clinic reports that children of all ages can become infected and ill with COVID-19, but most children who are infected typically do not become as sick as adults. Furthermore, some may not show any symptoms. The American Academy of Pediatrics and the Children’s Hospital Association says that children younger than age 14 are less likely to become infected with COVID-19. Nick Davies, an epidemiologist and mathematical modeler

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and gastrointestinal organs. Doctors do not know what causes MIS-C, but many children diagnosed with it also had the virus that causes COVID-19. MIS-C can be serious, and even deadly. It may leave lasting scars on the lungs, and can lead to more severe illness down the line, says Rachel Graham, an epidemiologist at the University of North Carolina Chapel Hill.

Even though most children with COVID-19 exhibit mild symptoms or no symptoms at all, some can get severely ill, requiring hospitalization and intensive care. at the London School of Hygiene and Tropical Medicine, published a study with other researchers in Nature Medicine. Using data from China, Italy, Japan, Singapore, Canada, and South Korea, Davies found the risk of catching COVID-19 for children and teens (under age 20) was half that of people older than 20. Still, contraction rate models and corresponding ages of

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children vary around the world. Even though most children with COVID-19 exhibit mild symptoms or no symptoms at all, some can get severely ill, requiring hospitalization and intensive care. Some children have even died after COVID-19 infection. That is why doctors and other health professionals urge parents not to minimize the threat posed by COVID-19.

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Development of MIS-C The Centers for Disease Control and Prevention and other health partners continue to look into a rare but serious medical condition called multisystem inflammatory syndrome in children (MIS-C),which is associated with COVID-19. This condition can cause inflammation in various parts of the body, including the kidneys, heart, eyes, skin, lungs,

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Infants and healthcompromised children at risk The CDC notes that babies under age 1 might be more likely to have severe illness from COVID-19. Children of other ages with underlying medical conditions might also be at increased risk of severe illness. Underlying medical conditions that can put children at greater risk include Unwitting carriers diabetes, asthma and Children may not know heart disease since birth. they have COVID-19 In addition, children because they are asymp- who receive immunosuptomatic. Even if they do pression therapies may not feel or look sick, they be vulnerable to severe can still transmit the illness from COVID-19. virus to others, including Fever and cough vulnerable people in their are the most common families. symptoms of COVID-19 Kids are more likely in children. Families to transmit illnesses, must remain diligent, according to health learn to recognize experts. They have symptoms and ensure a higher tendency to their children practice interact with each other social distancing. Even and touch different though most children objects and body parts, with COVID-19 exhibit which only underscores mild symptoms or no the importance of exersymptoms at all, some cising caution when can get severely ill, letting children interact requiring hospitalization with others outside their and intensive care.

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The many ways walking benefits your body Life changed dramatically in 2020. When the World Health Organization declared a COVID-19 pandemic in March 2020, hundreds of millions of people across the globe were forced to change how they go about their daily lives, including how they exercise. Health-conscious adults accustomed to exercising at local gyms had to find new ways to exercise in the wake of the pandemic. Many gyms were forced to close in areas hit hard by COVID-19, and that left many people without access to fitness equipment like weights and cardiovascular machines. Resilient men and women soon found ways to exercise, and many of them embraced walking. Though walking might not provide the same level of intensity that fitness enthusiasts are accustomed to, the Arthritis Foundation® notes the various ways walking benefits the body. • Walking protects against heart disease and stroke. Walking strengthens the heart and protects it against heart

disease. The AF also notes that walking lowers blood pressure. In fact, post-menopausal women who walk just one to two miles per day can lower their blood pressure by nearly 11 points in 24 weeks, while women who walk for 30 minutes a day can reduce their risk of stroke by 20 percent. • Walking strengthens the bones. New Yorkbased Plancher Orthopedics and Sports Medicine notes that walking can stop the loss of bone mass for people with osteoporosis. In addition, post-menopausal women who incorporate 30 minutes of walking into their daily fitness regimens can reduce their risk of hip fractures by 40 percent. • Walking can extend your life. The AF notes that one study linked walking to longer life expectancy, finding that people who exercise regularly in their fifties and sixties were 35 percent less likely to die over the next eight years than people who never walked. • Walking can improve mood. One study from researchers at California State University, Long

Beach, found that the more steps people taking during the day, the better their moods were. • Walking can lower risk for cognitive decline. Walking also has been linked to a lower risk for age-related cognitive decline. A study from the University of Virginia Health System found that men between the ages of 71 and 93 who walked more than a quarter of a mile per day had half the incidence of dementia and Alzheimer’s disease compared to men who walked less. In addition, a study from researchers at the University of CalThough walking might not provide the same level of intensity that fitness enthusiasts ifornia, San Francisco, are accustomed to, the Arthritis Foundation® notes the various ways walking benefits the found that age-related body. memory decline was lower among women ages 65 and older who walked 2.5 miles per day than it was among women who walked less than half a mile per week. Foot traffic increased as people were forced to find new ways to exercise during the COVID-19 pandemic. Walking is a great way to stay in shape and even provides some lesser known benefits for people who walk each day.

The basics of sprains Athletes and fitness enthusiasts often must contend with injuries. Proper technique and safety protocols can greatly reduce a person’s risk for injury while competing or exercising, but no one can completely eliminate their risk of being injured while engaging in physical activity. Many an athlete has experienced a sprain at one point or another. In fact, the American Academy of Orthopaedic Surgeons notes that sprains are among the most common soft-tissue injuries. Because of that, it can benefit athletes to learn about sprains so they’re better prepared to confront one should they get hurt while competing or training. What is a sprain? According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, a sprain is an injury to a ligament, the tissue that connects two or more bones at a joint. When athletes suffer a sprain, one or more of their ligaments are stretched or torn.

What’s the difference between a sprain and a strain? It’s easy to mistake sprains with strains, or assume both injuries are the same. But unlike sprains, which affect the ligaments, strains are injuries to muscles or tendons. Tendons are the fibrous cords of tissue that connect muscle to bone. When a person has a muscle strain, a muscle or tendon is stretched or torn.

types of sprains? Not all sprains are the same, and the AAOS notes some may be mild while others more severe. The three categories of sprain are: • Grade 1: Considered a mild sprain, a grade 1 sprain is marked by slight stretching and some damage to the fibers of the ligament. • Grade 2: A grade 2 sprain causes partial tearing of the ligament and is marked by abnormal looseness in the joint when it moves in certain ways. Which areas of the body • Grade 3: Significant are vulnerable to instability can result sprains? from a grade 3 sprain, The AAOS notes that which is characterized the ankles, knees and by a complete tear of the wrists are most vulnera- ligament. ble to sprains. No matter which Many basketball type of sprain a person players have experienced suffers, he or she is sprained ankles, which likely to experience occur when the foot pain, bruising, swelling, turns inward, placing and inflammation. extreme tension on the The intensity of these ligaments of the outer symptoms is linked to the ankle. grade of the sprain. Sudden twists can Sprains are an result in a sprained knee, unfortunate side effect while sprained wrists are of physical activity. often the result of falling Learning to recognize onto an outstretched sprains can help athletes hand. better understand their bodies should they suffer Are there different an injury.

Do the winter months have you feeling down? We can help.

We focus on helping older adults, typically ages 65 and up, navigate difficult life transitions and regain quality of life.

A few tips to beat the Winter blues: • • • • •

Get enough sleep or rest Get involved! Don’t isolate yourself Call a friend or loved one Do something you enjoy each day Stay active!

For some, the holidays can bring on temporary depression, and for others, it may be chronic. If you or someone you know is struggling with symptoms of the winter blues or a difficult life transition, contact Harbor Beach Community Hospital’s Senior Life Solutions at:

(989) 479-0200

Our Family Serving Your Family Since 1933

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Mac Alpine Funeral Home, Inc. Bill Mac Alpine II, Manager

302 N. HaNselmaN • Bad axe

989-269-6409

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989-874-4040

1-800-777-5753 www.macalpinefuneralhome.com

SATURDAY, DECEMBER 19, 2020

HURON MEDICAL DIRECTORY

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