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Learn about adding new vitamins to your diet on page 6.
cares
Food & Fitness Choices Today for a Healthier Tomorrow
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Livio Health Nurse Practitioners
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Boost Your Digestive Health
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Low Impact Exercise
Welcome, We’re Glad You’re Here Here at Livio Health, your care team is here to support your medical, physical, emotional, and spiritual needs. In this edition of Livio Cares, we’re diving into physical health and the ways in which you can improve it. We’re talking nutrition, supplements, exercise, and symptom management. Physical health is influenced by a multitude of different factors, but food and fitness are especially important. Moving your body and fueling it with the right nutrients can help improve your mood, energy levels, strength, and overall quality of life. Read on to learn how Livio can support you along your health journey, assist with care planning, and ensure your values are represented in your health care.
Thank you for trusting us to care for you,
Amy Klopp
Amy Klopp, APRN, CNS, CNP, ACHPN Clinical Care Manager
Caregiver Support Livio Health is hosting a virtual support group that will bring caregivers together to share experiences, learn from one another, and promote self-care. Each month, participants will be guided through discussion and activities by a licensed Livio social worker.
For more information, visit liviohealth.com/caregivers. 1
Meet the Team: Nurse Practitioners At Livio, we understand how challenging life can get when dealing with a diagnosis. All the doctor’s appointments, medications, therapies, and medical guidance can become overwhelming if you don’t have the right support. That’s where Livio Health’s team of dedicated nurse practitioners come into the picture. Our licensed clinicians have extensive training in medicine and are here to help you manage your diagnosis. They work alongside your primary care providers and the rest of your Livio team to ensure you’re getting the right care. Nurse practitioners can help you manage the pain and symptoms related to your condition, provide guidance and education around medications or treatment options, and offer support 24 hours a day, 7 days a week if urgent issues or symptoms arise. Pain & Symptom Management Symptoms like constipation, shortness of breath, fatigue, weight loss or weight gain, headaches, or nausea can cause discomfort and interfere with your daily life. Pain can keep you up at night, stop you from working, or even cause you to end up in the hospital if it gets too severe. Livio nurse practitioners can work with you to tailor their care to target your specific short-term and long-term goals. Whether that’s through medication adjustments, diet changes, therapies, natural treatments, or other management strategies—your Livio care team will find the best options for you. Their goal is to improve your quality of life and help you do the things you love. Education & Guidance Livio nurse practitioners are experts in their field. They can be a resource for you and your family to break down complicated medical terminology and simplify information from all your doctor’s visits. If you have a question or concern about your treatment, your nurse practitioner will provide well-informed answers. They know your health history, understand your values and preferences, and can get in contact with your other providers to communicate on your behalf. Nurse practitioners can provide guidance during decision-making conversations and be an advocate for your wishes. 2
Boost Your Digestive Health Foods that are good for you and your gut
The overall health of your digestive system can impact your mind, mood, and body. Digestive issues can leave you bloated, gassy, constipated, nauseous, with heartburn, or cause diarrhea. Other uncomfortable symptoms could include poor appetite, feeling full sooner than normal, or an altered sense of taste. Your Livio Health care team is here to help mitigate these issues and support your goals of healthy eating. Fueling your gut with the right foods can aid at different stages of digestion. If you’re looking for ways to improve your gut health, here are some ways to keep your digestive systems as healthy as possible.
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Well-Balanced Diet A well-balanced diet is essential to good gut health. While serving sizes, adequate nutrient intakes, and food preferences vary from person to person, find a balance that works for you. Try to eat a wide range of diverse foods throughout your week.
movement in the bowels. Oftentimes, the skins or peels of certain foods offer just as many health benefits as their insides. Potatoes, beans, tomatoes, zucchini, grapes, peaches, and apples can all be eaten without peeling. Just be sure to clean them first!
Depending on age, illness, treatment plan, and personal preference, your diet may shift. Ask your Livio care team about what a balanced diet may look like for you and your health goals. They may connect you with a specialized dietician, meal delivery service, or other resources.
Whole Grains Due to their high fiber content, whole grains can reduce constipation. Common varieties of whole grains include oatmeal, brown rice, quinoa, whole rye, and popcorn. Certain types of pasta, bread, and breakfast cereals are comprised of whole grains.
Fruits & Vegetables Adding fresh produce to your plate can help fill you up and get things moving. Fruits and vegetables contain vitamins and minerals that are good for digestion, such as vitamin C and potassium. Many are rich in fiber, which stimulates
Be wary of product packaging, as many companies use misleading information. When searching for whole grain products at the store, check that the first ingredient listed on the nutrition label contains the word “whole”. This ensures there’s a
significant level of whole grain in the product. Leafy Greens Spinach, kale, lettuce, Brussels sprouts, broccoli, and other leafy greens provide fiber and magnesium to your diet. They add good bacteria to your gut, which enhances proper digestion. Salads are a great way to incorporate greens into a meal. Mix your favorite ingredients in a bowl or grab a pre-packaged salad kit from the grocery store for less hassle. Probiotics Yogurt or other fermented foods contain probiotics, which are live microorganisms that promote healthy bacteria in your digestive tract. If you’re experiencing diarrhea or bowel disorders, your doctor may recommend probiotics. When searching for a good yogurt brand, make sure it reads “contains live and active cultures” somewhere on the label.
Good gut health can often be overlooked. But it can make a positive impact on energy levels, mood, and overall physical health. If you’ve been experiencing pain or symptoms in your stomach, lower abdomen, or bowels, talk to your Livio care team. They can work with you to alleviate chronic symptoms like bloating, constipation, or diarrhea. Your care team is here to help you feel your best.
Other tips to keep your digestive system healthy Drink more water Staying hydrated helps your digestive system function smoothly. Always include a drink with your meals and increase your water intake throughout the rest of the day to keep things moving along.
Get good sleep Your body continues to digest even at night and during sleep. Help ease the process by consuming most of your calories earlier in the day. If you are feeling hungry before bed, eat a light snack to ensure your body gets time to rest and heal. Reduce stress Too much stress or anxiety can negatively impact your gut. Stress hormones take a toll on your body and divert blood and energy away from your digestive system. Find stress-reducing activities that you enjoy and practice them on a regular basis.
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Low Impact Exercise Ideas for Joint-Friendly Fitness
Whatever level of physical activity you prefer, getting your body up and moving is beneficial for your physical and mental well-being. Regular exercise can help strengthen your muscles, produce endorphins that boost your mood, improve endurance and energy levels, and support a healthy immune system. But for some of us, intense movement isn’t possible. Many exercises can put major strain on our joints. Fortunately, low impact exercises are gentle on your joints but can still provide a good workout. If you’re looking for a new activity to try, one of these might be a good fit for you. Talk to your Livio Health care team if you’re unsure about starting any new physical activity, want to focus on reducing fatigue, or need help finding local exercise options.
Walking Probably the most accessible form of exercise, walking can be a quick and easy way to get moving. Get outside and enjoy nature or ask a friend to join you for a social stroll. Biking Biking is a great way to get your heart rate up with little stress on your joints. You can set the pace, so the faster you go or the more hills you encounter, the more intense the workout. Swimming The buoyancy of water keeps strain off of your joints. Swimming is great for individuals with osteoporosis, arthritis, or those at risk of injury. Try swiming laps, treading water, or a water-aerobics class. 5
Yoga Yoga involves light stretching, smooth movement, and holding body poses to work your muscles and enhance mobility. It doesn’t require any fancy equipment. Instead, yoga uses your body weight to build strength, improve posture, and increase flexibility. Chair Exercises If you need a light form of exercise or want a stationary way to build strength, consider chair exercises. You can stay seated and isolate your arms or legs, or you can lean on the chair for support when standing. If you’re unsure about starting a new level of physical activity, consult your Livio Health care team.
You’ve Asked, We’ve Answered I’ve been considering adding vitamins into my daily diet. How do I know which ones to choose?” As we age, certain vitamins and minerals become more important to our health. If you are considering adding a vitamin into your diet, here is some helpful information to get you started. For more in-depth information and exploration of supplements, talk with your Livio Health care team or another medical professional. Many of the necessary nutrients can be found in our food. Below you will find food-based options for getting your vitamins as well as supplementation if you would like to add to your diet. • Most people in the U.S. consume less than recommended amounts of Vitamin D. Vitamin D is necessary for Calcium absorption as well as mood. Fatty fish is loaded with Vitamin D naturally. • Calcium works with Vitamin D to keep bones strong. Calcium is found in milk and milk products (fat-free or low-fat is best), canned fish with soft bones, and dark-green leafy vegetables. • Vitamin B6 is needed to form red blood cells. It is found in potatoes, bananas, chicken breasts, and fortified cereals. • Vitamin B12, found in most animal products, helps keep your red blood cells and nerves healthy. But remember—too much of a vitamin or mineral can be harmful. Some supplements could have negative reactions with your current medications. Talk to your Livio nurse practitioner before taking any new vitamins to ensure they are safe and beneficial to your specific condition and existing care plan. Answered by Chrisin Ament, Nurse Practitioner Have a question you’d like to ask? Email hello@liviohealth.com and your question could get featured in the next issue! 6
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