Health - 2023

HEALTH

JULY 23, 2023

HUTCHINSON LEADER

LITCHFIELD INDEPENDENT REVIEW

Making the right call for health care / 3

Pressure management can reduce health risks / 7

5 easy ways to summerproof your skin / 12

Whole grains for a healthy heart / 18

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DEFINING HEALTH CARE OPTIONS EALTH CARE OPTIONS

BY MARY-ANNE OLMSTED-KOHLS For Crow River Media

In the movies “Ghostbusters!”

There’s the question chanted, “Who you gonna call?” followed by “GHOSTBUSTERS!”

This same kind of uncertainty is what many face with health care today. There are references like “Primary Care,” “Urgent Care,” “Emergency Room” and “Telemedicine.” The variety of terms can lead to confusion when people wonder where they should turn for their medical needs.

For instance, a child wakes up with a high fever and cough. The parent wants to see someone right away. Or an adult notices their blood pressure fluctuates and thinks maybe they should have it checked out, while another person wonders about the medication they’re taking. Then there’s someone who suddenly has trouble breathing and has chest pains.

Who should they turn to?

The area is fortunate to have three major healthcare systems — Glencoe Regional Health, Hutchinson Health and Meeker Memorial Health — with the needed care facilities available. To the people who work at each, there’s a clear understanding of where people should turn for their health care issues.

URGENT CARE

Urgent Care centers began to open around the country in the 1970s, becoming more popular around 2008. They fulfilled a void, providing patients direct care without waiting for a clinic visit and keeping the emergency room free for trauma patients. They were convenient, less expensive than the ER and required less paperwork. The insurance industry recognized their value and provided coverage.

Mandy Sturges, Emergency Services director at Glencoe Regional Health, explained what urgent care is: “It’s where patients are seen for ‘clinic-like’ conditions but are unable to wait until

the next clinic appointment. Examples of these would be sprains, minor fractures, lacerations, viral illnesses and urinary tract infections.”

“There are some limitations with urgent care,” said Liz Anderson, clinic manager at Hutchinson Health. “There are no IVs for hydration, systemic infections or pain medications, and there is no heart monitoring.”

In both Glencoe and Hutchinson, before COVID, urgent care was busy. Anderson remembers, “There was lower acuity. Patients weren’t as sick.”

The care center was fully staffed from 7 a.m. to 7 p.m. with both clinicians and support staff at Hutch Health, Anderson said.

COVID changed things. During the pandemic, Anderson said, more patients came in sicker — not neces-

sarily from the virus itself, but because people waited longer to come for most health-related issues due to fear of contracting the COVID virus.

“We were very busy because of this — trying to deal with COVID issues along with other situations people normally would have had taken care of sooner,” Anderson said. “Chronic disease management for things like diabetes, hypertension, high cholesterol and screenings weren’t being done through primary care visits, causing people to have more serious symptoms appear and have to be dealt with at either urgent care or the ER.

“There was added workload when COVID first hit,” she continued, “because the testing all took place at urgent care. Once that was moved to a different facility, it helped ease things

somewhat, but there still was a lot of stress.”

This stress caused staffing issues, so the hours of urgent care were cut at Hutchinson Health.

Glencoe Regional Health didn’t seem to face as much during COVID as the others.

“Our facility was unique in that we did not decrease our urgent care services or hours during the pandemic,” Sturges said. “We were certainly very busy, as we met the needs of our community, but we were proud to offer the same level of care.”

Meeker Memorial Health in Litchfield opened its urgent care center during COVID — in July 2021.

Karissa Ahlgren, a registered nurse/ nurse practitioner at the center, explained what it was like for them.

PHOTO BY MARY-ANNE OLMSTED-KOHLS

Hutchinson Health staff work at the urgent care station. The group includes, from left, coordinator Nicole Winfrey, patient care technician Lindsay Pederson and Dr. Zhi Halbach.

Area providers try to clear confusion around various care options, from urgent are to telemedicine

Liz Anderson

Jayne Holmgren

Karissa Ahlgren

URGENT CARE

“We had large volumes of COVID patients — 15-40 a day,” she said. “We did see orthopedic injuries and lacerations and other respiratory illnesses, so we were very busy.”

Jayne Holmgren, site manager for clinics and urgent care at Meeker Memorial Hospital & Clinics, said the center started with a soft opening with short hours of operation and no marketing.

“Since this was new to us, we didn’t know how it would go and we wanted to offer something we felt we could manage,” Holmgren said. “We have been pleased with its success.”

Meeker Memorial continues offering urgent care with its same hours — noon to 6:45 p.m.

“People aren’t coming in as critically ill, but we still are seeing a high volume of sick people,” Ahlgren said.

“Our name is getting out there,” Holmgren said.

Glencoe Regional Health isn’t deal-

ing with any issues post-COVID, according to Sturges.

“Today, we continue to offer the same hours and services as we have,” she said. “We continue to stay steady.”

COVID put a strain on the medical community and many in the field left the care profession. More than 333,942 physicians, physician assistants and

other clinicians had quit their jobs by August 2021. About 100,000 registered nurses in the United States left the workplace due to the stresses of the pandemic.

Since the pandemic, Hutchinson Health had difficulty with staffing and recruitment. As a consequence, hours with its urgent care have remained the

same as they were during COVID — 8 a.m. to 5 p.m. Recruiting efforts have paid off, with a new family physician set to start in July. Another will be coming in the fall. Hutchinson Health continues to promote itself to attract more nurses and physicians. All this aims to reduce wait time to see a doctor at the primary care and urgent care clinics.

Since the pandemic, Anderson said, people are still waiting too long to see their physician in primary care. Staff are seeing more issues in urgent care and the emergency room that could have been prevented.

“COVID caused a fear of clinic visits,” she said. “So a patient with diabetes or high blood pressure is waiting too long to see their doctor and experiencing worse situations that maybe could have been avoided.”

Mental health-related concerns have increased visits at Hutchinson Health since the pandemic, she said. In response, staff receive leadership mental health first aid training. They have created a crisis immediate assessment team for patients to find the

PHOTO BY MARY-ANNE OLMSTED-KOHLS

Hutchinson Health’s urgent care clinic saw an increase in patient traffic during the COVID pandemic.

help they need. The staff can also call the McLeod County crisis intervention team if needed.

Something that hasn’t changed since COVID is the wait times at urgent care. Besides the issue of a staffing shortages and patients fear of clinic visits, the number of undoctored people has risen. These are people who have health disparities and/or socio economic factors. Urgent care doesn’t turn anyone away. Those who have a more serious issue will be seen before others.

Also affecting wait times at Hutchinson Health is that it’s an hour to an hour-and-a-half drive from the metro. Wait times at metro urgent care sites are double or triple what Hutchinson has. Therefore, people in the Twin Cities are willing to travel the distance to seek treatment with shorter wait time at Hutchinson Health. Since the requirement is on a “first-come-firstserved” basis, local residents can get deferred. Hutchinson Health is trying to combat this by offering “Save my spot” and “On My Way” on the urgent care website.

Meeker Memorial Health also has people outside the area coming to urgent care.

“We are seeing many people outside the area,” Holmgren said. “They’re not just from Meeker County, either.”

While the Centers for Disease Control has declared the pandemic over, health care staff at each of the area facilities want everyone to know COVID is not gone. They still seeing patients with the virus.

“It’s just not as debilitating for most as it was, but it still is for others,” Alhgren said. “People aren’t getting tested anymore, so there could be more. We don’t know who has it or not as well.”

Anderson at Hutch Health said, “We’re still seeing higher acuity and post-COVID complications. The number one thing people could do for prevention is get vaccinated.”

Masks are no longer required, but if a patient has a respiratory illness, they are still asked to wear one. There are no more visitor restrictions nor screening at the door.

TELEMEDICINE

Telemedicine, or telehealth, allows a health care provider to consult

with a patient without an in-person visit. It is done primarily online with internet access. There are several options — talking to the health care provider live over the phone or video chat, send and receive messages from a health care provider using messaging, email and secure file exchange and using remote monitoring so the health care provider can check on the patient at home.

There are options to receive telehealth if someone doesn’t have access to stable internet. Visit GetInternet.gov to learn more about the Affordable Connectivity Program (ACP) and Lifeline. They are government programs that help eligible households pay for internet services and internet connected devices.

Telehealth became important during the pandemic, and all the area health care facilities used it.

“We did more with telemedicine during COVID — specifically with positive-tested cases,” Meeker Memorial’s Ahlgren said. “We took care of consulting and treatments with those patients that were healing at home with either telephone or video chat visits.”

Telehealth is offered through the primary care clinics.

“It is a secure, HIPPA (Health Insurance Portability And Accountability Act of 1996)-compliant online appointment service that offers the convenience of visiting with a provider online using a smart phone, tablet or desktop,” Sturges of Glencoe Regional Health said. It is provided through our clinic, but not through urgent care.

“They are available dependent on the condition or services you’re seeking,” she said.

Hutchinson Health’s Anderson said telemedicine is available for specifics like medicine management and symptom checks, while many issues still require an in-person visit. She said Hutchinson Health learned during the pandemic that telemedicine can be a good resource for health and infection prevention.

Some of the facilities have other telemedicine features. Glencoe Regional Health has Telestroke in the Emergency Department that allows the Urgent Care to 6 ➤

URGENT CARE

staff to reach specialists in the event of a stroke, when “every minute counts,” Sturges said.

Hutchinson Health has E-NICU in the birthing department, a device that connects directly to Children’s Hospital in Minneapolis if a newborn experiences difficulty.

The hospital also has a website that allows patients to connect with nurse practitioners and physicians.

Telemedicine and artificial intelligence are the wave of the future, the health care professionals agreed.

“AI is moving faster with inpatient’s needs right now than outpatient,” Anderson said. “It (outpatient AI options) will be coming in the future.”

Holmgren at MMH sees telemedicine as a useful tool for rural health care.

“We have difficulty getting specialists to come out our way,” she said. “We are looking to expand our telemedicine opportunities to address our weaknesses with physicians.”

“We continue to utilize the latest technology to meet the needs of our community,” Sturges at GRH says. “We will continue to scale this program to match the needs of our community while continuing to offer the same inperson care that many members trust and value.”

WHAT DOES HEALTH INSURANCE COVER?

Everyone agrees that the patient is responsible for being knowledgeable and understanding their health care insurance coverage. If people aren’t sure what is covered, they should call their insurance company to find out.

“There are so many insurance companies with so many policies out there,” Holmgren said. “It’s too difficult for us to keep track. Some are restricted with clinics a person can go to. For example, their card may say, ‘Primary CareHutchinson Health.’ They then won’t be covered at Meeker Memorial.”

Bringing the insurance card with to any health care visit is important, whether primary, urgent or ER. The

card provides all the necessary information needed at the desk for admittance.

While the facilities work to find the best options for patients, carrying the insurance card offers the best possibility for efficient care.

WHO TO TURN TO?

So, who you gonna call?

 For the child who has a high fever and cough, the best direct care would be at urgent care.

 The patient concerned with their blood pressure should seek a physician with a primary care clinic.

 A medicine question could be sent via email through an app like My Chart (telemedicine) to the primary care physician

 And the person with difficulty breathing and chest pains should have someone take them to the emergency room immediately.

We care for you like family. We are known for our personable and attentive care,” Glencoe Regional Health’s Sturges said. “Our mission is to improve every life by offering

high-quality, safe, and accessible healthcare. We are here to be your preferred healthcare partner for life. We demonstrate this intent by living out our values of compassion, authenticity, respect, excellence, and safety. We prioritize our people, the community, quality, and stewardship to ensure an excellent experience for our patients, residents and tenants.”

FRONT ROW:MARY,ERIN,BONNIE,SHANNON,ARLYS,MOLLY

PHOTO BY MARY-ANNE OLMSTED-KOHLS

A view of the waiting area at Hutchinson Health urgent care.

MANAG I NG MANAGING T H E PR ESSU R E THE PRESSURE

BY FAMILY FEATURES

Effectively managing your blood pressure can help reduce your chances of lifethreatening medical events, even death.

Gain confidence and learn how to take control of your blood pressure with these tips and resources from the American Heart Association.

SILENT KILLER

High blood pressure is often referred to as the “silent killer” because it typically has few, if any, noticeable symptoms but can lead to heart attack, stroke, heart failure and even death. Many people with high blood pressure don’t even know they have it. Some overlooked symptoms can include dizziness, facial flushing and blood spots in the eyes.

UNDERSTAND YOU READINGS

The only way to know if you have high blood pressure is to regularly take an accurate blood pressure measurement. Understanding your results is key to controlling high blood pressure. Blood pressure numbers of less than 120/80 mm Hg are usually considered within the normal range, yet it is important to talk to a doctor about your healthy range. Even if you fall within a healthy range, it can be beneficial to stick with heart-healthy habits like following a balanced diet and getting regular exercise.

KNOW YOUR RISKS

While many risk factors for high blood pressure may be related to your age, gender and family history, there are also risk factors you can change to help prevent and manage high blood pressure. People at added risk may

be those who engage in lower levels of physical activity, eat a diet high in sodium (particularly from packaged, processed foods), may be overweight or obese, drink excessive amounts of alcohol and may have multiple chronic conditions.

TALK ABOUT IT

Whether you’re making changes in your own life to combat high blood pressure or helping someone else, positive feelings and confidence are longer-term motivators to making health changes. If you’re talking with friends, loved ones or your doctor, be prepared to ask open-ended questions. Be curious and kind to yourself and others you may be helping.

LOWERING YOUR PRESSURE

You can reduce your risk of heart disease, stroke, heart failure and even death with lifestyle changes and medication. Watching your weight, especially if you are overweight or obese, can bring health gains; losing as little as 5-10 pounds may help lower your blood pressure. Managing your stress by relaxing for short periods during your workday, at night and on weekends is another productive practice.

If you have diabetes, it’s important to work with a doctor to manage the disease and reduce your blood glucose levels.

If you think you could have sleep apnea, getting screened for and treating the condition can also reduce your risk for developing high blood pressure.

When you have high blood pressure, medication may be an important part of your treatment. Follow the recommendations carefully, even if it means taking medication every day for the rest of your life.

When you’re discussing high blood pressure concerns with your health care provider, also be sure to talk to your doctor about over-the-counter pain relievers that may raise your blood pressure. Talking with your doctor can help you identify overthe-counter pain medications that won’t raise your blood pressure to ensure you’re not creating a blood pressure problem while treating other concerns.

Learn more about monitoring and managing high blood pressure at heart. org/bptools.

Taking steps to keep blood pressure in healthy range reduces other health risks

MoMo Productions

4 things you need to know about cholesterol

Staying in control can help prevent heart disease, heart attack and stroke

BY FAMILY FEATURES

Understanding and improving cholesterol is important for people of all ages, including children and teens. Maintaining healthy cholesterol levels can help keep your heart healthy and lower your chances of getting heart disease or having a stroke.

High cholesterol usually has no symptoms. In fact, about 38% of adults in the United States are diagnosed with high cholesterol, according to the American Heart Association. Understanding what cholesterol is, the role it plays, when to get screened and how

to manage it are important aspects of protecting your overall health and preventing a heart attack or stroke.

UNDERSTANDING CHOLESTEROL

A waxy, fat-like substance created by the liver and consumed from meat, poultry and dairy products, cholesterol isn’t inherently bad for you. In fact, your body needs it to build cells and make vitamins and other hormones. However, too much cholesterol circulating in the blood can pose a problem.

The two types of cholesterol are low-density lipoprotein (LDL), which is considered “bad,” and high-density lipoprotein (HDL), which can be thought of as “good” cholesterol. Too much of the “bad” kind, or not enough of the “good,” increases the risk of cholesterol slowly building up in the inner walls of the arteries that feed the heart and brain.

PHOTOS COURTESY GETTY IMAGES

It’s recommended that those with low risk get their cholesterol checked, along with other traditional risk factors, every four to six years.

Cholesterol can join with other substances to form a thick, hard deposit on the inside of the arteries called plaque. This can narrow the arteries and make them less flexible — a condition known as atherosclerosis. If a blood clot forms, it may be more likely to get stuck in one of these narrowed arteries, resulting in a heart attack or stroke.

UNDERSTANDING RISK

Your body naturally produces all the LDL it needs. An unhealthy lifestyle can make your body produce more LDL than required. Behaviors that might negatively affect your cholesterol levels include lack of physical activity, obesity, eating an unhealthy diet and smoking or exposure to tobacco smoke.

In addition to unhealthy habits, which are the cause of high LDL cholesterol for most people, some people inherit genes from their parents or grandparents — called familial hypercholesterolemia (FH) — that cause them to have too much cholesterol and can lead to premature atherosclerotic heart disease. If you have a family history of FH or problems related to high cholesterol, it’s important to get your levels checked.

GET IT CHECKED

Adults age 20 and older should have their cholesterol and other traditional risk factors checked every four to six years as long as their risk remains low. After age 40, your health care professional will use an equation to calculate your 10-year risk of heart attack or stroke. People with cardiovascular disease, and those at elevated risk,

may need their cholesterol and other risk factors assessed more often.

MANAGING CHOLESTEROL

If you have high cholesterol, understanding your risk for heart disease and stroke is one of the most important things you can do, along with taking steps to lower your cholesterol.

Often, simply changing certain behaviors can help bring your numbers into line. Eating a heart-healthy diet that emphasizes fruits, vegetables, whole grains, lean or plant-based protein, fish and nuts while limiting red and processed meats, sodium and sugar-sweetened foods and beverages is one of the best ways to lower your cholesterol. While grocery shopping, look for the American Heart Association’s Heart-Check mark to help identify foods that can be part of an overall healthy eating pattern.

Other lifestyle changes include losing weight, quitting smoking and becoming more physically active, as a sedentary lifestyle can lower HDL. To help lower both cholesterol and high blood pressure, experts recommend at least 150 minutes of moderate-intensity aerobic exercise a week, such as walking, biking or swimming.

For some people, lifestyle changes can help prevent or manage unhealthy cholesterol levels. For others, medication might also be needed. Work with your doctor to develop a treatment plan that’s right for you. If medication is required, be sure to take it as prescribed.

Controlling your cholesterol may be easier than you think. Learn more about managing your cholesterol at heart.org/cholesterol.

Regular exercise can help keep cholesterol in check.

BE A BEAT THE HE AT SAFELY

A guide to exercising outdoors during the summer

BY BRANDPOINT

Summertime is the ideal time to be active. As the weather heats up, many people are also turning up the heat on their personal fitness. While exercise can be particularly enjoyable during the warm weather months, it’s important to take proper precau-

tions to stay healthy and safe.

Samantha Clayton, master personal trainer and vice president of Sports Performance and Fitness Education at Herbalife, explains why the body responds differently to activity done in the heat:

“Heat adds stress to the body because it must work harder to balance a core temperature,” she

said. “The body sweats more to cool down when training in hot weather. Losing that additional fluid can impact performance and lead to heat-related illnesses.”

Clayton shares three questions to ask yourself before exercising outdoors to help you be safe and feel well:

1. What is the weather forecast?

The first step is to check the expected weather conditions for the day. According to the National Weather Service, a heat index at or above 90 poses a significant health risk when engaging in physical activity outdoors. Keep in mind, each person has a different heat tolerance and fitness level, so this is just a guideline.

“Humidity is another key factor to watch,” said Clayton. “It impacts training because the moisture in the air prevents the body from cooling as efficiently through sweating and evaporation. Plus, the body responds to humidity by sending blood closer to the surface of the skin to cool down, depriving muscles of circulation, which can cause cramping.”

If weather predicts heat and humidity, choose a cool time of day to avoid midday sun. Early morning exercise is optimal. If needed, work out indoors at home or head to your local gym.

2. What clothes are best for the conditions?

During summer heat, it’s important to wear lightweight clothing that will wick away sweat to keep you cool and dry, plus protect you from UV rays. Rather than hats, opt for sunglasses and visors that shade the eyes from the sun while allowing heat loss through the head to keep you feeling cooler.

“Beyond clothing, look for shaded outdoor spaces to work out, like a pavilion to stretch or a shaded park path for running,” Clayton suggested.

3. How much should you drink?

Your body sweats even if you don’t feel like it is. When it’s hot outside, it sweats even more. Add movement while training, and you can bet you’re losing fluid quickly. That’s why hydration should be a priority.

“Replacing lost fluid is important and the amount varies depending on your size, the weather and activity level. A good baseline is for every 20 minutes of exercise to sip at least 4 ounces of fluid,” said Clayton.

Remember, when the body sweats it loses more than just water. That’s why when training it’s smart to drink a sports drink with electrolytes like potassum,

magnesium and sodium to help enhance hydration and replace electrolytes lost in sweat.

BEWARE HEAT EXHAUSTION

Even professional athletes with years of experience may push themselves too far in the heat. That proves it’s worthwhile for everyone to review the signs of heat exhaustion when exercising:

 Nausea

 Confusion

 Fatigue

 Excessive sweating

 Irritability

 Low blood pressure

 Increased heart rate

 Vision problems

 Muscle cramps

If you notice any of these symptoms, stop and find a cool place to rest, like in the shade or an air-conditioned building. Take small sips of water — cool is ideal but not ice cold. If symptoms don’t subside after rest and fluids, you may need medical attention. Call your doctor’s triage line with any questions or concerns.

“With the correct steps, you can continue to exercise safely outdoors many days this summer,” Clayton said. “Be proactive and listen to your body and you’ll feel great while striving toward your fitness goals.

Drink up! Keep your body hydrated by drinking six to eight glasses of water a day.

5 EASY WAYS TO HELP SUMMERPROOF YOUR SKIN

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BY BRANDPOINT

During summertime, you’ll likely find you’re spending more time outdoors, soaking up the sun and enjoying activities in the fresh air. However, between the sun and other environmental elements that come with the season, summer weather can also be harsh on your skin.

Too much sun exposure can leave your skin feeling dull or dry, and at the same time, insects that can cause bites or stings thrive during this weather, leaving you with irritating, itchy blemishes that put a damper on your summer glow. This summer, help keep your skin healthy, radiant and protected by following these five simple tips.

1. Hydrate inside and out.

Drink plenty of water to keep your skin hydrated. When you’re dehydrated, your skin can look dull, causing fine lines and under-eye bags to become more noticeable. Get in the habit of carrying a reusable water bottle to hydrate wherever your summer adventures take you.

In addition to fighting dehydration, moisturize daily to keep your skin soft and supple. A lightweight, oil-free, non-comedogenic moisturizer can help keep your skin hydrated without a greasy feel.

2. Apply sunscreen every day.

Just because you’re not going out for a day of swimming, hiking or camping doesn’t mean you get to skip sunscreen. According to Yale Medicine, it takes just 15 minutes for the sun’s ultraviolet (UV) rays to damage your skin. To help protect your skin, apply sunscreen 20-30 minutes before

going outside — no matter the occasion. Make it part of your everyday morning skincare routine, so you get into the habit.

Choose a broad-spectrum sunscreen with at least SPF 30 and reapply every two hours, especially if you’re outdoors or after swimming or sweating. Also, consider wearing protective clothing like a wide-brimmed hat and sunglasses to protect your face and neck against harmful UV rays.

3. Add insect repellent to your skincare routine.

The warmer weather means more bugs are making their summer debut, including mosquitoes. With the extra time you’re spending outside soaking in the summer sun, it’s important to make sure you’re protected from bug bites.

No one likes getting bug bites. Mosquitoes and other insect bites are not only irritating, but can also cause some mysterious (and usually itchy) blemishes on your skin. Worst off, scratching them can cause skin damage and scarring. Keep the bugs at bay by using an insect repellent as part of your skincare routine before heading outdoors. Similar to sunscreen, prevention is the best protection against bug bites, so insect repellent should be applied after sunscreen and before heading outdoors.

Mosquitoes and other insects don’t only bite when you’re hiking or camping — they are around whether you’re in your backyard or at an outdoor wedding. So, it’s important to find a repellent you feel confident in for everyday use. One option to consider is OFF!® Clean Feel, a fragrance-free repellent that provides non-sticky protection from

From bug bites to sunburn, summer can take a toll on skin health

mosquitoes, ticks and biting flies. Formulated with Picaridin, it feels good on skin, won’t damage clothing and repels mosquitoes for up to eight hours.

While it’s important to use insect repellent every day, it never hurts to have a better understanding of what mosquito activity looks like in your area. As easily as you check the local weather, you can now check out the OFF!Cast Mosquito Forecast, which predicts local mosquito populations up to seven days in advance. While checking out the mosquito population, you can sign up to get your weekly mosquito forecast straight to your inbox!

4. Clean your skin the right way. Spending time outdoors enjoying the sunshine and summer activities means that you’ll work up a sweat. When you shower to wash off the sweat and dirt of the day, avoid hot showers.

Hot showers and baths can strip your skin of its natural oils. Instead, use lukewarm water and limit your shower time to 10 minutes or less. It also has the added benefit of keeping you cool while you get clean.

While showering, use a gentle, non-

drying cleanser and body wash for your face and skin to keep your skin clean and fresh. Also, exfoliate once or twice a week with a gentle scrub to remove dead skin cells and promote cell turnover.

5. Take breaks from the sun. Take regular breaks from fun in the sun to protect your skin. According

to the U.S. Environmental Protection Agency, it’s best to stay indoors between 10 a.m. and 4 p.m. when the sun’s rays are strongest. But it’s summer and everyone wants to take advantage of the weather! So, while you’re out, look for shaded areas to avoid prolonged sun exposure. Important reminder: don’t forget to

reapply sunscreen and insect repellent regularly throughout your day. Get your summer glow while protecting and nourishing your skin. Using these five tips, you can enjoy the warmth and sunshine while protecting your skin from dryness, damage and irritating bites.

Mysteries and misconceptions about menopause

fecting approximately 85% of menopausal women. However, this doesn’t mean you have to suffer through regular discomfort. By making simple lifestyle adjustments, you can turn down the heat before it creeps up on you.

BY BRANDPOINT

Menopause is a biological process that marks the end of a woman’s reproductive years. While it’s a natural and normal stage of life, it’s also one that’s surrounded by numerous misconceptions.

“Menopause is often shrouded in myths, stereotypes and misinformation, which can lead to confusion, and unnecessary anxiety for women who are approaching this life transition,” said Dr. Kira Halak, a board-certified naturopathic doctor. “It’s important to get the facts straight about this life

stage for women, and through awareness, preparation and helpful solutions, we can feel more empowered to thrive during menopause.”

Halak shares some of the most common menopause misconceptions and provides accurate information to

help dispel these myths and empower women to better understand and navigate this important stage of life.

Misconception: Menopause means constant hot flashes.

Facts: Yes, hot flashes are the most common symptom of menopause, af-

First, it’s important to avoid triggers such as smoking, wearing tight and restrictive clothing, using heavy blankets on your bed, and excessive stress. Next, adjusting some everyday habits can help prevent hot flashes altogether, including: establish a calming or de-stress routine (especially before bedtime), exercise during the day, dress in layers to more easily remove or add clothing based on your body temperature, use a bedside fan, turn the thermostat down, and maintain a healthy weight. A symptoms journal can also help you narrow down your hot flash triggers and determine which lifestyle adjustments help the most.

Cutting through the myths can empower women as they navigate life stage

Misconception: Menopause doesn’t happen until your 50s.

Facts: “This is one of the biggest myths I hear,” Halak says. “The truth is menopause symptoms can start occurring as early as a woman’s mid-30s, so being more aware about symptoms can better equip women to seek out helpful solutions.”

There are several stages of the menopause transition. Perimenopause happens first, when periods start to become irregular and initial symptoms start to appear. Menopause is officially marked by the absence of menstruation for 12 months. After this point a woman is considered to be in post-menopause, which marks the end of reproductive years.

When you understand what’s happening and why, you have a far better opportunity to manage your health in the way that you choose. You’ll also be better equipped to talk to your health care provider from a position of knowledge and power, further helping him or her focus on addressing your concerns.

Misconception: You need to take hormones to manage your symptoms.

Facts: Hormone replacement therapy and prescription medication are options women can use to deal with menopause symptoms, but they are not the only options available. Alternatively, a healthy diet made up of whole foods such as fruits, vegetables, whole grains and high quality lean proteins, along with stress relief techniques and certain dietary supplements, can be extremely helpful in alleviating menopause symptoms.

When it comes to supplements, the key is to look for products with ingredients that are backed by science. For example, there are numerous clinical trials supporting the safety and efficacy of rhapontic rhubarb extract to address menopause symptoms. Estroven® Complete Multi-Symptom Menopause Relief provides naturally sourced rhapontic rhubarb root extract that is shown to relieve all major menopause symptoms and is proven to provide up to 90% reduction in hot flashes and night sweats. Learn more at Estroven.com.

Misconception: Exercise doesn’t help menopause symptoms.

Facts: Exercise has an overall positive

impact on your physical and mental wellbeing, and many women find that yoga, in particular, can help alleviate menopause symptoms, likely due to its capacity to lower stress, encourage a healthy lifestyle, foster a happy outlook, help regulate sleep and lower blood pressure.

Several studies have found practicing yoga consistently offers benefits that go beyond the mat. Regular practice may provide relief for several symptoms and has an overall positive effect on both the mind and body. There are different styles of yoga for every fitness level, making it an excellent choice for beginners.

Misconception: Menopause is the same for most women.

Facts: There is no “one size fits all” when it comes to menopause and symptoms women experience will vary. Many women assume they will experience all of the worst symptoms of menopause, but many women can sail smoothly through this phase of their lives, and it’s important to know there are a wide range of options available to help women thrive through this journey.

Menopause is just another life stage

just like experiencing puberty or adolescence — you can cope with the changes leading up to it and enter this new chapter confidently. You may find that you’ll try a few different options until you find what works best for you, and you may find that sometimes you need to seek the help of others to get you through. Getting together with your closest friends for some much needed bonding, or joining a support group online or in your community, can be great mood boosters and sources of support as you navigate through this journey.

“There are many myths and misconceptions surrounding menopause that can be confusing,” said Halak. “But knowledge is power, and by seeking out accurate information and support, women can navigate the menopausal journey with greater confidence and ease, empowering themselves to lead happy, healthy and fulfilling lives. The more that women talk openly and educate themselves, the more we can shift the mindset from women suffering with menopause — or avoiding their symptoms altogether — to women thriving with menopause.”

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What women need to know about stroke risks

BY FAMILY FEATURES

It may not be widely known that women face unique risk factors for stroke throughout their lifetime. Things like pregnancy, preeclampsia and chronic stress can increase the risk for high blood pressure, a leading cause of stroke.

Cardiovascular disease, including stroke, is the leading cause of death among women, according to the Centers for Disease Control and Prevention, and 1 in 5 women will have a stroke. However, a large majority of strokes can be prevented.

Caring for yourself by understanding your risk factors can help reduce your risk for stroke and provide a better quality of life. Start managing your stroke risk with these tips from the American Stroke Association, a division of the American Heart Association:

MONITOR YOUR BLOOD PRESSURE

The first step you can take in reducing your risk for stroke is knowing your blood pressure and keeping it in a healthy range. High blood pressure is the No. 1 preventable cause of stroke,

according to the American Heart Association.

The best way to know your blood pressure is to have it measured at least once per year by a health care professional and regularly monitor it at home then discuss the numbers with a doctor. For most people, a normal blood pressure should be 120/80 mm HG or less.

In addition to properly monitoring blood pressure, maintaining a healthy weight, being physically active, eating healthfully and reducing or eliminating alcohol and tobacco usage can help control blood pressure. If you do develop high blood pressure, work with a health care professional on a plan to help manage it.

PLAN FOR PREGNANCY

In the United States, high blood pressure during pregnancy is becoming more common, according to the CDC, and medical conditions including preeclampsia, gestational diabetes and blood clots during pregnancy all increase stroke risk during and immediately following a pregnancy.

Managing conditions like high blood pressure before getting pregnant

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helps keep you and your baby healthy during pregnancy and beyond. In addition, your health during and immediately after a pregnancy can shape the lifelong health of you and your child. If you’re planning to become pregnant or are currently pregnant, it’s important to regularly monitor your blood pressure.

TAKE CARE OF YOUR MENTAL HEALTH

Some stress is unavoidable but constant stress is not healthy. Chronic or constant stress may lead to high blood pressure and other unhealthy behavior choices, which can increase risk for stroke.

Based on findings in a Stress in America 2020 survey conducted by the American Psychological Association, the top sources of stress are money, work, family responsibilities and health concerns. Managing your stress and blood pressure can improve your overall health and wellbeing. Reclaim control of your sched-

ule and build in time to invest in your health. Find 10 minutes every day to do something for you, like listening to music, meditating or going for a walk.

LEARN THE WARNING SIGNS

A stroke can happen to anyone at any point in life. Immediate treatment may help minimize the long-term effects of a stroke and even prevent death. Learn how to spot a stroke F.A.S.T:

 Face drooping – Does one side of the face droop or is it numb? Ask the person to smile. Is the person’s smile uneven?

 Arm weakness – Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward?

 Speech difficulty – Is speech slurred? Is the person unable to speak or hard to understand? Ask the person to repeat a simple sentence like “The sky is blue.”

 Time to call 911 – If someone shows any of these symptoms, even

if the symptoms go away, call 911 and get to a hospital immediately. Check the time so you’ll know when the fi rst symptoms appeared.

Talk to your doctor about ways to improve your well-being and help prevent stroke. Find more wellness tips at stroke.org.

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Managing daily stress can be an important step in lowering risk of stroke.

WHOLE GRAINS

for a healthy heart

BY FAMILY FEATURES

Eating healthy is a priority for many Americans but knowing where to start and with what

foods may be a little trickier. One way to level up the nutritional value of your meals is to better understand whole grains and why they are important for a heart-healthy diet.

As a key feature of hearthealthy diets, whole grains like sorghum, oatmeal and brown rice are rich sources of dietary fiber, may improve blood cholesterol levels and provide nutrients that help the body form new cells, regulate the thyroid and maintain a healthy immune system.

However, according to a survey by The Harris Poll on behalf of the American Heart Association, U.S. adults are least knowledgeable about refined vs. whole grains compared to other foods like fruits, vegetables and proteins. Also, when asked to identify whole grains and refined grains, most adults incorrectly believe multi-grain bread is a whole grain and only 17% believe sorghum is an example of a whole grain when it is, in fact, a nutritious wholegrain option.

If you’re looking to try more whole grains, sorghum is a primary ingredient in these heart-healthy Pancakes with Blueberry Vanilla Sauce. This flavorful dish can be part of an overall healthy diet as recommended by the American Heart Association’s Healthy for Good initiative, supported by the Sorghum Checkoff.

Find more heart-healthy meal ideas at Heart.org/healthyforgood.

PANCAKES WITH BLUEBERRY VANILLA SAUCE

Recipe courtesy of the American Heart Association and Sorghum Checkoff

Servings: 4 (2 pancakes, 1/4 cup sauce and 2 Tbsp. yogurt per serving)

Sauce:

2 tsp. cornstarch

1/3 cup water

1 cup blueberries

1 Tbsp. sugar

1 1/2 tsp. vanilla extract

Pancakes:

1/2 cup quick-cooking rolled oats

1/2 cup whole grain sorghum flour

1 1/2 Tbsp. firmly packed light brown sugar

1 1/2 tsp. baking powder

1/2 tsp. ground cinnamon

1/2 cup fat-free milk

1/2 cup unsweetened applesauce

1 large egg

1 Tbsp. canola or corn oil

Topping:

1/2 cup fat-free plain Greek yogurt

To make sauce: Put cornstarch in medium saucepan. Add water, stirring to dissolve. Stir in blueberries and sugar. Bring to boil over medium-high heat. Boil 1-2 minutes, or until sauce thickens slightly. Remove from heat. Stir in vanilla. Cover to keep warm. Set aside.

To make pancakes: In medium bowl, stir oats, sorghum flour, brown sugar, baking powder and cinnamon.

In small bowl, whisk milk, applesauce, egg and oil. Stir into flour mixture until batter is just moistened and no flour is visible without overmixing.

Heat nonstick griddle over medium heat. Test temperature by sprinkling drops of water on griddle. Griddle is ready when water evaporates quickly.

Pour 1/4 cup batter for each pancake on griddle. Cook 2-3 minutes, or until tiny bubbles appear on surface and bottoms are golden brown. Flip pancakes. Cook 1-2 minutes, or until cooked through and golden brown on bottoms. The USDA recommends cooking egg dishes to 160 F. Transfer pancakes to plates. Spoon sauce over pancakes. Top each serving with 2 Tbsp. yogurt.