2021 Holiday Medical Directory by Hearst Midwest

2021

Holiday Medical Directory

Give the Gift of Health

Staying healthy for the holidays can be made easier by giving gifts to family and friends that promote health. Harvard’s School of Public Health has some ideas for adopting a health theme for your holiday shopping.

something more filling instead. Nuts offer protein and healthy fats with far less sugar, making it a satiating and healthy food gift. Feeling extra generous? Consider giving a “nut of the month” gift subscription, so your loved ones can snack smart all year long.

Olive oil This may already be a pantry staple, but splurging on a high-quality oil — something many people typically don’t buy for themselves — is a gift that will truly delight the taste buds. Also, consider some special oils, such as hazelnut, walnut oil or roasted pumpkin seed oil, for a special flavor treat. For the true connoisseur, consider giving an “oil of the month” subscription that will please their palate year-round. Herb seed kit This easy-to-assemble and inexpensive present allows recipients to watch their gift grow, making it both fun and unique. It’s especially great for kids. Pedometer Every step counts especially during the holidays, when time for exercise is at a minimum. Though many phones

Reusable lunch bag Besides being better for the environment than paper bags, reusable lunch bags will inspire your gift recipients to make their own lunches instead of eating out, which may be better for both their waistline and their wallet.

have a built-in pedometer, having an “old fashioned” one tucked in a purse or pocket is great motivation to stay active throughout the day, not to mention that keeping your pedometer separate from your phone may help

minimize screen time. Nuts While many people gift homemade sweets to friends, neighbors and coworkers, consider going with

Sleep mask Sleep is important, but it sometimes can be hard to come by. Starting with simple steps can help, including wearing a sleep mask to block out light. Available in many colors and materials, this easy-to-pack present can be taken on trips or kept on a bedside table.

Sharing Family History

Give religion and politics a rest at the dinner table this holiday season. Instead, do yourself a favor by striking up a conversation about family health history. Thanksgiving is National Family History Day. A conversation like this can be a buzzkill, but simply because you have a family history of disease doesn’t mean you’ll definitely get a disease. Especially if you act on the information. The information could literally mean many more holidays spent together.

nieces and nephews. Talk to these family members about what conditions they have or had, and at what age the conditions were first diagnosed. You might think you know about all of the conditions of your parents or siblings, but you might find out more information if you ask.

How to collect a family health history The CDC recommends the following steps:

2. Ask questions. To find out about your risk for chronic disease, ask your relatives about which diseases they have had and when they were diagnosed.

1. Talk to your family. Write down the names of your close relatives from both sides of the family — parents, siblings, grandparents, aunts, uncles,

3. Record the information and update it whenever you learn new family health history information. My Family Health Portrait, a free web-based tool, is

helpful in organizing the information in your family health history. 4. Share family health history information with your doctor and other family members. Be upfront with information If you have a medical condition, such as cancer, heart disease or diabetes, be sure to let your family members know about your diagnosis. If you have had genetic testing done, share your results with your family members. If you are one of the older members of your family, you may know more about diseases and health conditions in your family. Be sure to share this information with your younger relatives.

Provide documentation Ask and provide family medical records and even death certificates for your family. Collect any information

your family members are willing to share with you and keep it somewhere safe in case you need it in the future. Make sure the information is secured and out of the hands of all except your family.

HOLIDAY MEDICAL DIRECTORY

New Year’s Eve recovery tips New Year’s Eve often marks the culmination of a season of celebration. Part of the fun of New Year’s Eve gatherings is letting loose and partying into the wee hours of the morning — which also marks the first day of the new year. The saying “go big or go home” is never more appropriate than on New Year’s Eve, when the festive atmosphere can compel people to stay up a little later than they otherwise would. Waking up hours later tired and lacking motivation is not uncommon on New Year’s Day. Fortunately, there are various ways for individuals who burn the midnight oil on New Year’s Eve to feel better on January 1. • Take a nap. Too little sleep can make you feel grouchy and out of sorts. Sleep debt occurs after lack of sleep adds up consecutively, and Harvard Medical School says it occurs when you fail to get 6 to 9 hours of sleep each night, which is a common occurrence during the busy holiday season. Making time for a nap can be a great way to feel better on January 1. • Drink plenty of water. Rehydrating after a night of celebration can help individuals overcome the overindulgence of the previous night. • Enjoy a soothing cup of tea. Rich foods and desserts may wreak havoc on your digestive system. A cup of chamomile tea can have anti-inflammatory effects and also

settle your gastrointestinal system. Add a little ginger for even more stomach-smoothing properties. • Look to caffeine as a pick-me-up. While you shouldn’t go overboard with caffeinated products, a cup of coffee can chase away cobwebs in your head and sluggishness. Caffeine can help you be more alert and improve reaction times, according to Healthline. • Eat light. Go lighter on meals for a few days to start to detoxify the body from the heavy, calorie-laden meals that mark the holiday season. Lean toward meals that are heavy on vegetables and whole grains.

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Sleep is an often unsung hero of overall health. Diet and exercise get their fair share of glory, but without a good night’s rest, even the most physically active, nutrition-conscious individuals are vulnerable to a host of ailments and illnesses. According to the U.S. Department of Health and Human Services, most adults need seven or more hours of sleep on a regular schedule each night. Athletes may even benefit from additional sleep. In fact, a 2011 study published in the journal Sleep examined the effects of sleep extension on the athletic performance of collegiate basketball players. That study found that athletes asked to extend their normal sleep times exhibited faster sprint times and increased free-throw accuracy and a reduction in fatigue at the end of the sleep extension period. Improved athletic performance is not the only way that sufficient sleep benefits the human body.

Sufficient sleep and weight gain The Harvard T.H. Chan School of Public Health reports there is mount-

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What sufficient sleep does for the human body

Sufficient sleep and the immune system The Mayo Clinic notes that the immune system releases proteins called cytokines during sleep. The release of certain cytokines needs to increase when individuals are experiencing infections or inflammation, which is one reason why doctors often recommend extra sleep to sick patients. Without adequate sleep, the immune system may not produce enough cytokines, and that can increase the frequency with which individuals get sick.

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December 18, 2021

ing evidence to suggest a link between insufficient sleep and weight gain and obesity. Studies exploring this potential link have been conducted for decades and have examined how sleep affects people of all ages and genders. At the 2006 American Thoracic Society International Conference, researchers who had tracked women’s sleep habits for 16 years found that those who slept just six hours per night were 12 percent more likely to experience major weight gain than women who slept seven hours per night. Experts aren’t entirely sure why this relationship exists, but the results of various studies support the idea that insufficient sleep is a potential catalyst for gaining weight. Sufficient sleep and chronic disease The Centers for Disease Control and Prevention notes that insufficient sleep has been linked to the development and management of various chronic diseases. For example, the CDC indicates that insufficient sleep has been linked to an increased risk for type 2 diabetes. In addition, the CDC reports that instances of hypertension, stroke, coronary heart disease, and irregular heartbeat are more common among individuals with disordered sleep than they are among people without such sleep abnormalities. Sleep is not often mentioned alongside diet and exercise as a vital component of overall health. But a good night’s rest is no less vital to long-term health than a healthy diet and physical activity.

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 see

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HOLIDAY MEDICAL DIRECTORY

December 18, 2021

Fitness Challenges

One good way to stay healthy during the holidays is participating in a fitness challenge at work. These positive activities can change the culture of the work environment by continuing into the new year. Think Health provides some tips.

decide on a popular location and take an imaginary company “road trip” based on how many miles the company collectively achieves. Incentives and rewards are important and can help inspire your employees to work a little harder during the challenges. Reaching or exceeding the goal could earn employees a jeans day, a healthy catered lunch, gift cards to local companies or other health-conscious items.

Weight challenge A popular fitness challenge for the holiday season revolves around weight management. During the holidays, merely maintaining existing weight could be a winner. But increased physical activity is a great way to keep potential weight gain in check. Here are a few employee fitness challenge ideas for the holidays. Some workplaces award employees “points” if they: • Walk at least 12,000 steps per day. • Exercise for a minimum of 30 minutes per day. • Take the stairs instead of the elevator. • Participate in “Mile-Per-Day” for specific aerobic activities. Another option is completing a community event such as a walk or run. Many cities have a “Jingle Bell

Run.” Also, have a stretching session for 15 minutes a day. Creating a ‘challenge’ culture The most important factor is getting your team excited for these challenges. Once you have buy-in, your team will start to look forward to the next challenge and have fun in the process.

For each challenge, get creative, then set the parameters. Challenges can be completed individually, in teams or as an entire company to reach the overall goal with points awarded for completing a specific task. For example, award one point per 30-minute workout, or maybe you

Post meal walks Spending so much time with family, eating meal after meal and relaxing in between, can make your body feel off during the holidays. Physical activity in a crowded home can become nearly impossible. Your secret weapon this holiday season is getting outside and walking around your family home. Gather friends or family together and take a walk after each meal. You don’t have to walk very much or very far, but giving your body the chance to burn some calories during the season can help you feel less bloated and full.

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 mood-enhancing 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. see

RUNNING on page 4

Avoid The Winter Blues As cold weather moves in, so can feelings of depression & isolation. This winter, take steps to warm up & combat the winter blues! Do something you enjoy each day Keep a routine Keep moving Reach out for support

We are Harbor Beach Community Hospital's Senior Life Solutions emotional wellbeing program designed to meet the unique needs of older adults struggling with depression and anxiety often related to aging. If you would like more information, education, or would like to discuss support, please call (989) 479-0200

Mall Walking

Kill two birds with one stone this holiday season by making a visit to the mall to shop for friends and family, as well as get in a workout. Mall walking is still a thing. Malls open early for walkers, so get a couple of miles in before the stores open. Why say ‘yes’ to mall walking? The recommended amount of physical activity to reduce health risks is 150 minutes per week of moderate-intensity exercise, such as brisk walking, spread throughout the week in work-

outs of 10 minutes or more. Very Well Fit outlines a number of advantages to doing that in the mall. • Out of the weather: Inside a climate-controlled mall. No wind, rain, snow, ice or heat. • Safely away from traffic: Inside the mall, you don’t have to worry see

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HOLIDAY MEDICAL DIRECTORY

December 18, 2021

Common side effects of medications and supplements comfort. 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. 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 dis-

Skin rashes and dermatitis Some topical 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.

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 Confusion or restlessness individuals may wonder if suppleMedications such as decongestants mentation can help them go one step may increase blood pressure and contrib- further. ute to confusion, restlessness, and even Nutrition Insight reports that 77 perinsomnia. Decongestants, when taken in cent of American adults consume dihigh doses, also can cause an intoxicating etary supplements, and Nutraceuticals high, which is why they are so heavily World indicates 98 percent of adult regulated. supplement users are taking vitamins and minerals. Individuals considering Weight gain Certain medications, particularly those supplements should always discuss that adjust hormone levels like contracep- them with their physicians prior to including them in their health regimens. tives and many anti-anxiety and antidepressant medications, can lead to weight Even those who haven’t considered supplements can discuss them with gain. their physicians, as Harvard Health, Medications and supplements are often MedlinePlus and the U.S. National the most effective way to help individuals Library of Medicine note that various confront issues regarding their physical products can provide some significant 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. continued from page 3

• Security: Mall cops are always on duty.

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• Vitamin B1 (thiamin): Helps 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, neurotransmitsee

VITAMINS on page 6

WALKING

about dodging cars. There are no intersections to cross, no broken glass or bushes obstructing the path, no auto fumes or rush hour traffic.

Merry Christmas and Happy New Year

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.

• Safety: If you have an accident or medical emergency, you will be seen by other walkers and mall staff and get medical assistance. • Restrooms and water: Enough said. • Cafes and snacks: A cup of coffee is just a short detour away. Start A mall workout Start at an easy pace to warm up for three to five minutes. Then pick up the pace so you are breathing harder than usual. Maintain this pace for at

least 10 minutes at a time. You can also add intervals of higher intensity by taking the stairs or walking as fast as you can for 30 seconds to a minute. At the end of your walk, slow to an easy pace for a couple of minutes. Typical distances in 30 minutes would be 1 to 2 miles or 2,000 to 5,000 steps. Typical distances in 60 minutes would be 2 to 4 miles or 4,000 to 8,000 steps. Skip the elevator Most malls come with multiple floors for you to explore. Instead of taking the elevators as you usually do, take the stairs this holiday season. Stairs are a great and safe workout you can do to work your entire body. Stair workouts can crank up your heart rate, burn fat and engages your glutes, hamstrings and quads. There is no need to rush going up and down the stairs, so go at a safe, slow pace.

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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.

December 18, 2021

HOLIDAY MEDICAL DIRECTORY

December 18, 2021

Foods that will push you past the post-lunch slump 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 goto healthy lunch provided they’re not covered with fatty dressings or cheeses. Add chopped nuts to salads for added texture, protein and

Eating Healthy

’Tis the season for a superabundance of grub. Whatever Santa delivers on Christmas morning pales in comparison to the amount of calories available throughout the holidays. The CDC offers some tips on eating healthier with temptation at every turn, whether dealing with a chronic health condition such as diabetes or high blood pressure, or not. Don’t deprive yournutrition 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 see

LUNCH on page 7

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self. Eat your aunt’s choice pie, but also make sure you’re exercising. Make a plan You may not be able to control what food you’re served, and you’re going to see other people eating tempting treats. Get out in front with a plan. see

EATING HEALTHY on page 7

VITAMINS continued from page

ters, 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 neurotransmitter. • Vitamin B9 (folate): 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 risk. • Vitamin B12 (cobalamin): Vitamin B12 is important for metabolism and energy production. It also helps form red blood cells and maintain the central nervous system. • Biotin: 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.

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with these conditions have a hard time losing weight. Avoiding added sugars and extra carbohydrates could help. • Practice portion control. A 60-yearold 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 malnutrition-related weight loss Malnutrition is a common component in unintentional weight loss in aging populations. Reduction in senses of small and taste, smaller appe-

tites 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.

HOLIDAY MEDICAL DIRECTORY

December 18, 2021

Drink Smarter Liquid calories count — particularly that delicious eggnog on Christmas Eve. Holiday drinking can be a Grand Canyon-sized pothole to maintaining your health during the holidays. If drinking alcoholic beverages is part of your holiday revelry, practice moderation and use these tips from the Mayo Clinic to help you make good choices.

Coping with Grief Facing Christmas alone or while grieving can be emotionally burdensome. The first year without a loved one will be harder than ever. Cruse Bereavement Care offers suggestions for ways to cope. 1. One of the things that can help is to spend some time trying to work out which arrangements will best suit your needs and the needs of others who share your loss. Some bereaved people find that they do not wish to celebrate the holidays at all, while some find that simply maintaining their routine and celebrating as normal is the best tribute they can pay their loved one. It may feel important to make a special effort to remember the person who has died. These can be things that we do alone, or with friends or family. You may have photos or particular memories which you treasure; sharing these with others may be something that brings you together. 2. We know that people remember and mourn in different ways. Conflict within a family can sometimes arise when we have expectations of how others should grieve, so try to be sensitive to others’ needs, and talk openly about what will be best for you. 3. Routine is important. The holidays may mean that your normal

routine is disrupted, and this can make it easier to forget to look after yourself. Trying to keep to regular patterns of sleeping and eating are small things that can make a difference. 4. Go easy on the drink. It’s tempting to drink more on festive occasions, and it can feel like a drink might help you manage difficult feelings. But using alcohol as an escape is only temporary relief and can lead to longer-term problems. 6. Skip the Christmas movies. It can be tough when you are bombarded by images of people enjoying happy family times.

Drink water between alcoholic drinks. Not only will this help keep you hydrated, but also it will help slow down your drinking pace and keep you comfortable in a social setting. (No one has to know it’s not alcohol.) Use low-calorie mixers. No-calorie soda or tonic water, or lemon and lime wedges, can help reduce added calories. You can also make healthier ingredient swaps without sacrificing flavor. For instance, use low-fat milk in your eggnog and cut the amount of cream in half — or skip it entirely. Practice moderation. Enjoy and savor your drinks by sipping slowly. Being mindful can help you reduce your overall calorie intake without feeling restricted. What is the definition of moderation? No more than one standard drink a day for women of all ages and men older than 65, and up to two standard drinks a day for men age 65 and younger. Keep the focus on family and friends. Remember the reason for the gatherings: a time to celebrate with those you love.

Remember that alcohol may increase appetite and lead to eating more. A little planning can go a long way when you’re in the mood to 7. Talk to someone. Phone a friend or munch. Fruit and veggies with dip are always good options to have on hand. even reach out to a professional Lightly buttered popcorn, nuts and organization. That’s why they’re whole-wheat crackers with cheese are there. also good snack staples. Set realisOne of the best ways to celebrate tic holiday goals. An all-or-nothing the life of a loved one that passed approach rarely works. Be honest is to remember and share stories of the good times. Share funny stories or touching memories. These kinds of stories and memories can not only help you in your bereavement but also strengthen and create new memories and bonds with loved ones.

with yourself and set a plan before an event where drinking might take place. It can be easy to drink a few more beers or cocktails during the holidays, being surrounded by family and friends. Do not take a chance with alcohol. Use these tips to plan ahead before you celebrate the holidays this year. • Make sure you have a ride home or a place to sleep if you find yourself getting too intoxicated to drive. • Do not assume you can have a cup of coffee, a light nap, and be okay to drive home afterward. If you plan to leave a party early, you should stop drinking early. • A drink an hour can be a good way to slowly pace yourself and drink in moderation. Have one drink per hour accompanied by plenty of water.

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LUNCH continued from page

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.

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1. Eat close to your usual times to keep your blood sugar steady. If your meal is served later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served. 2. Invited to a party? Offer to bring a healthy dish along. 3. If you have a sweet treat, cut back on other carbs (like potatoes and bread) during the meal. 4. Don’t skip meals to save up for a feast. It will be harder to manage your blood sugar, and you’ll be really hungry and more likely to overeat. 5. If you slip up, get right back to healthy eating with your next meal. Outwit the buffet table When you face a spread of delicious holiday food, make healthy choices easier. 1. Have a small plate of the foods you like best and then move away from the buffet table.

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Have a wonderful holiday season!

2. Start with vegetables to take the edge off your appetite. 3. Eat slowly. It takes at least 20 minutes for your brain to realize you’re full. 4. Avoid or limit alcohol. If you do have an alcoholic drink, have it with food. Alcohol can lower blood sugar and interact with diabetes medicines.

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5. Plan to stay on top of your blood sugar. Check it more often during the holidays, and if you take medicine, ask your doctor if the amount needs to be adjusted.

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Holiday Rarities The holidays are the time you’ll get to eat the rarest of dishes throughout the year. Instead of stacking your plate with everything you can, try to take only the dishes you will eat once a year on it. Prioritize and place small portions of grandma’s pumpkin pie, your uncle’s holiday turkey and other holiday favorites on your plate.

Bill Mac Alpine II, Manager

989-269-6409

110 e. maiN • KiNde

989-874-4040

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

HOLIDAY MEDICAL DIRECTORY

December 18, 2021

Com pass prof iona essi t e , c o o holi n n a v l day care enien s an d t u & r d all ing year the long .

4675 Hill St, Cass City 989-872-2121 www.hdghmi.org