Winter Wellness by Mediaplanet_USA

A Mediaplanet Guide to Thriving This Winter Season

Winter Wellness GIVEAWAY Win two weeks of free Snap Kitchen meals — healthy meals, made easy in a snap. Enter to win at modernwellnessguide.com/ giveaways

LeAnn Rimes Read the exclusive interview with the Grammy winner who is opening up about her psoriasis and how she’s raising awareness and supporting others with the disease

Find the story of one man’s life-changing experience with Skyrizi Learn what Weather Channel host Stephanie Abrams has to say about prepping for an unpredicatable winter

DECEMBER 2020 | MODERNWELLNESSGUIDE.COM | FUTUREOFPERSONALHEALTH.COM

An Independent Supplement by Mediaplanet to USA Today

IN THIS ISSUE

Discover the amazing potential of teledetermatology in patient outcomes for skin cancer PAGE 8

Find personal trainer Lisa Mateo’s three easy hip flexor exercises to do at home PAGE 10

Read why experts say to start small when reorganizing your space PAGE 14

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Taking Care of Your Skin in All Environments Seasonal changes can impact your psoriasis or sensitive-skin symptoms, but there are ways to prevent or minimize flares. any people living with psoriasis and psoriatic arthritis (PsA) experience flares, and the colder months can exacerbate these painful episodes. People with sensitive skin can face similar challenges. And of course, with all the extra handwashing and mask wearing due to the pandemic, everyone’s skin is currently at risk for irritation. What is a flare? A flare is when you have increased inflammation and the symptoms of your psoriatic disease worsen. This could mean symptoms showing up in new locations or symptoms becoming more severe. Flares can be mild or severe, frequent or rare. They can also vary in duration. @MPMODERNWELLNESSGUIDE @FUTUREOFPERSONALHEALTH

What can trigger a flare? A trigger is anything that causes symptoms to increase, like cold weather for example. The fall and winter seasons present their own unique issues. We all know that extreme cold or changes in humidity do not do your skin any favors. Tips for healthier skin When the sun shines, enjoy it. Some people see improvements in their psoriasis with exposure to natural ultraviolet light from sunshine. Make sure to put sunscreen on all your exposed skin, including your psoriasis plaques, to prevent sunburn. Talk to your dermatologist about sunscreen recommendations for your psoriasis. Look for sunscreen that has: “broad spectrum” on the label, indicating that it protects

against UVA and UVB rays; 30 or greater SPF; and made for sensitive skin and is fragrance-free. Wearing proper clothing is another way to keep skin healthy and prevent flares. Clothes made of breathable fabric like cotton are best during the warmer months, as are a hat and sunglasses. In the colder months, breathability is still important. If you are warm and bundled up, you don’t want to trap sweat against the body. Remember your gloves and hat and other items that help keep your exposed skin safer from the cold. The heat or cold could trigger a flare but air conditioning or heaters can also dry out your skin. Make sure to use moisturizer frequently when you are often in climate-controlled rooms or cars.

Additionally, keep in mind that treatment is essential even with optimal environmental factors. Take your medications. Go to your appointments. Tell your doctor. If winter or summer weather is a trigger for your psoriatic disease, the last thing you want to do is get out of sync with your treatment schedule. Get a healthy skin guide There’s plenty more to know about keeping your skin healthy year-round, and each person’s experience is unique. The National Psoriasis Foundation has put its years of expertise into a skin health e-kit, which you can request for free. n Matt Werbach, Editor, NPF Advance Magazine, National Psoriasis Foundation

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CDC’s 5 Tips to Stay Safe and Healthy This Winter As winter approaches, so do cold-weather health risks. And this year, the risk of COVID-19 makes staying safe even more important. In addition to following the Centers for Disease Control’s (CDC) guidance on preventing COVID-19 — which includes washing your hands, avoiding large gatherings, staying six feet away from others, and wearing a mask — these five tips will help you and your family stay healthy this winter.

use generators, grills, or other gasoline or charcoal-burning devices inside your home or garage. Install a battery-operated or battery backup CO detector which will awaken your family at night if the alarm is triggered, and have your heating system, water heater, and any other gas, oil, or coal-burning appliances serviced by a qualified technician every year.

1. Get a flu shot While there is continued focus on COVID-19, we shouldn’t forget that influenza can result in serious health complications, hospitalization, or even death. Flu activity peaks between December and February and can last as late as May, so it’s not too late to get vaccinated. The CDC recommends that everyone age 6 months and older get the vaccine.

3. Plan for cold weather Outdoor activities during cold weather can expose you to several safety hazards. Start by wearing warm clothing, a wind-resistant coat or jacket, mittens, hats, scarves, and waterproof boots. In very cold weather, dress in layers to avoid hypothermia. Other tips include keeping your cell phone with you, working slowly when doing outside chores, sprinkling cat litter or sand on icy patches, and taking along a buddy and an emergency kit on longer outings.

2. Stay safe at home This is the time of year when we turn up the heat and cozy up to the fire. Most residential fires occur during the winter, so never leave fireplaces, stoves, or candles unattended. Another danger is carbon monoxide poisoning, which can lead to death but is 100 percent preventable. To stay safe, don’t

4. Protect your mental health Coping with stress and feelings of loneliness or isolation is important to mental health. This winter, COVID-19 may cause you and your family to spend more time indoors and away from friends and family. If you or your loved ones are struggling with these issues, it is important to seek help from

your healthcare provider or connect through other resources, such as howrightnow.org or the National Suicide Prevention Hotline, 1-800-273-TALK (8255) for English and 1-888-628-9454 for Spanish. 5. Eat healthy and exercise Eating healthy throughout the holidays and the winter season can be challenging. Moderation is always the best way to avoid holiday weight gain and the added health issues that can come with it. It’s OK to indulge now and then, but focus on healthier options and limit unhealthy fats, salt, and sugary foods and drinks. Staying active is also essential to physical and mental health. Regular physical activity helps you feel better, sleep better, reduces anxiety, and boosts immune function. CDC recommends at least 150 minutes a week of physical activity, but the cold weather may make your normal exercise routine harder to keep up with. Going for regular walks outside with the proper clothing is one way to help maintain an active lifestyle this winter, but there are also ways to get your physical activity indoors. You can find exercise videos online to help you do aerobics, dance, stretch, and build strength. Work out with items you have around the house, such as water bottles and canned goods. Walking or running up and down stairs can be a great workout. Housework such as vacuuming, sweeping, and cleaning all count towards your physical activity goal. And you’ll knock out some items on your to-do list while gaining health benefits. Following these five tips can help make sure this winter is full of healthy and safe memories. n Centers for Disease Control and Prevention

Your Immune System Needs Balance, Not a Boost The concept of boosting your immune system is attractive, especially in the unsettling era of COVID-19. But is it doable or even desirable? I took a look at this issue and here’s what you should know.

n March 2020, as the realities of COVID-19 hit, there was a huge and unprecedented spike in people asking the internet how to “boost” their immune systems. The concept of boosting your immune system is attractive, but is it doable or even desirable? In fact, “boost” is entirely the wrong word in the context of COVID-19, where the worst symptoms are caused by the immune system going into overdrive. Instead, what we need is an immune system that is in balance. Specific foods or supplements don’t seem to have much impact in achieving this, but eating a healthy diet, combined with getting enough exercise, not smoking, staying well hydrated, and having quality sleep do have a beneficial effect. The available evidence suggests a Mediterranean-style diet does a good job of supporting our immune system. A study published in 2018 in the Frontiers of Physiology found that healthy people aged 65–79 who ate a Mediterranean diet and took 10 micrograms (400 I.U.) vitamin D daily for a year were able to help offset age-related declines in immunity. Specifically, the study participants ate a lot of vegetables, fruit, whole grains, pulses, and dairy, including an ounce of

cheese daily. They also ate fish and a handful of nuts twice a week, along with modest portions of meat and eggs. Olive oil was the dietary fat of choice and a glass or two of red wine was allowed per night. At the nutrient level, vitamins A, C, D, B6, folate, and B12, along with copper, iron, selenium, and zinc have all been associated with helping immune function. A balanced diet supplies these in adequate quantities for most people, except for vegans who need to take a supplement of vitamin B12 and women who may lack iron and require an appropriate prescription of the mineral. Vitamin D supplements may also be needed, especially during winter when it’s not possible to get the nutrient from sunlight. Getting your vitamin D levels checked is advisable. For optimal immune health you’re aiming for a serum 25(OH)D concentration (the biomarker of vitamin D exposure in the blood) of around 75 nmol/L, but less than 125 nmol/L. Too much vitamin D can be harmful and 50 micrograms (2000 I.U.) a day is the most you should ever need. Intriguingly, our gut is home to 70 percent of our body’s immune tissue and provides a major line of defense between the outside world and our insides. Though the ins and

outs are far from fully understood, the collection of microbes in the gut seem to have key worker status, protecting us with “friendly” native bacterial species, exchanging cross-talk with gut cells to survey health risk, and generating by-products hostile to the bacteria and viruses that could do us harm. The simplest way to support the gut microbiome is to eat more plant-based foods whose dietary fibers and polyphenols boost beneficial bacteria. That’s another tick in the box for the Mediterranean diet (or similarly plant-focused plans like DASH or a flexitarian diet) and a down vote for keto and low-carb-high-fat diets, which often don’t provide fiber in sufficient quantities. Ironically the “detox” diet, or juice fast you might consider to cleanse and reboot, is also not a good idea for dodging illness, as it rarely contains enough calories and nutrients to support the immune system. Indeed, a little bit of what we fancy could be a better health strategy. That’s because a positive emotional state, brought about by eating small amounts of the foods we really enjoy (hello cake!) can help our immune system too. n Angela Dowden, Registered Nutritionist, American Council on Science and Health

Can Meal Delivery Services Actually Make You Happier This Winter? Snap Kitchen’s marketing and brand director Emily Dunn discusses how to prioritize wellness in the winter and live a healthier life with readyto-eat healthy meals. What are some ways that people can stick to their goals in the new year when it comes to eating healthy? The building blocks of creating healthy habits are four-fold: cue, craving, response, and reward. Without that, it can be hard to keep up the motivation to continue building on those healthy habits. With Snap Kitchen, we’ve designed our meals to be comforting and nourishing at the same time, so you can enjoy perfectly portioned ready-made meals while also satisfying your cravings. How can healthy eating help people prioritize both their physical and mental wellness? By eating a healthier diet, you’re setting yourself up to experience higher energy levels, improved digestion, and increased immunity, plus a boost in your everyday mood. And as an added bonus, that increased energy and overall feeling of wellbeing makes it easier to do the things you need to do, too. In the winter time, and especially during the pandemic, people tend to spend most of their time inside. What are some ways that people can balance their diet at home? We recommend focusing on building your plate in a balanced way. That means lots of veggies on your plate, plus high-quality protein and healthy fats. You can still leave room for other foods, but the base of veggies, protein, and healthy fats should always stay relatively constant. This combo will keep you full and satisfied, meaning fewer trips to the kitchen searching for processed, unhealthy snacks. By focusing on nourishing ingredients first and foremost, you can keep cravings at bay and maintain steady energy throughout the day. This has been paid for by Snap Kitchen.

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he National Association of Productivity and Organizing Professionals (NAPO), an association of more than 3,500 members, noted a significant uptick in interest in decluttering and organizing during the pandemic and predicts the need to continue in 2021. “Hiring a professional to help with decluttering and organizing is the same as hiring a personal trainer or financial advisor,” said NAPO executive director Jennifer Pastore Monroy. “Every January is GO month — Get Organized and be productive — because it’s the perfect time to make a fresh start, regardless of how little or much space you have.” Here are three expert tips to get started on creating a more productive space.

Simple Steps to Become ClutterFree in 2021 As consumers corralled their clutter, downsized their stuff, and tried to improve their workflow during the pandemic, they turned to productivity experts and professional organizers for help. 1. Start small Pick one area, room, or section of a room to make it manageable. Also, set aside the items you want to keep, which sets the stage for determining what to do with the rest.

designate space for each person with color-coded bins, a hanging rack with hooks for coats, or a bench with baskets to keep shoes tidy. Affix an over-the-door shoe organizer for hats, gloves, and scarves.

2. Start at the front door Entries get cluttered with bags, shoes, and keys. Pros

3. Address papers immediately Sort and file all papers imme-