Health Wellness Active Living A
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Good Life An Echo Press Publication, September 2012
index Reap the rewards of a good night’s sleep...............................3 Making your age pay off..........................................................4 What is a grandparent?...........................................................5 Learning is for every season of life..........................................6 Websites make computer use easier ......................................8 Focus on healthy aging............................................................9 Your brain never stops growing.............................................10 A look at long-term care options...........................................11 Non-adherence can be deadly...............................................12 Is a clinical trial right for you?................................................14
The ‘good life’ awaits you!
Special projects editor: Tara Bitzan Cover design: Kelsey Langager Inside design: Nichole Roell A publication of the Echo Press, September 2012 Jody Hanson, Publisher 320-763-3133 • www.echopress.com
Inside this publication you’ll find information about local programs and resources, as well as money saving tips and ideas on how to improve your quality of life.
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Reap the rewards of a good We all know that a good night’s sleep is vital for good health and well-being. Adequate sleep can reduce cortisol and stress levels, increase energy levels and simply improve your quality of life. There are numerous medications on the market, both prescription and over-thecounter, that claim to help a person get that much-needed sleep. But some people would like to accomplish that without taking medication. Consumer Reports magazine surveyed more than 26,000 readers about their sleep habits, and found that many use non-medicated ways to get the sleep they need. Following are some options that may work for you: Darken your room. If too much light is filtering in, you may want to invest in room darkening shades or blinds. If you aren’t bothered by the feel of it, another option might be to try a sleep mask.
Z Z night’s
Drown out the sounds. Whether it’s your spouse’s snoring, noisy neighbors or an older house with lots of creaky noises, noise can impede getting to sleep. You can try ear plugs, but another option is to create some “white noise.” There are numerous noise machines on the market with a variety of options and price. Sounds range from ocean waves to rain drops to a waterfall to crickets chirping. You can purchase such a machine, or just try playing a CD of soothing nature sounds or calming music or try running a fan.
sleep
warm bath, or a warm decaf drink or 15 minutes of reading. Keep in mind some things – such as watching TV or vigorously exercising before bed – can keep you awake! Relax. Give meditation, yoga, relaxation and deep-breathing exercises a try as part of your bedtime routine.
Z Z
Create a routine. Remember when your kids were young and you learned about the importance of a regular bedtime routine? It isn’t any different when you are an adult. Following a regular routine prior to going to bed may be all you need to doze off more easily. Perhaps it’s a
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Making your age pay One of the perks of advancing age? Senior discounts! The recession has caused some businesses to cut back or discontinue senior discount offerings, while other businesses have started offering or increased the discounts offered to seniors in the hopes of drumming up more business. According to Joan Rattner Heilman, author of Unbelievably Good Deals and Great Adventures That You Absolutely Can’t Get Unless You’re Over 50, senior discounts that used to be easily found at hotels and eating establishments have gotten much smaller, while discounts now are being offered to a larger variety of services, such as plumbing services. There are still deals available – you just have to know where to look, and oftentimes all it takes is asking the question. Following are some tips to help you save a few bucks: Ask! Don’t just assume that a business won’t offer a senior discount if it isn’t in writing somewhere. Many businesses may give discounts if they are requested, but don’t promote them. Find out what local businesses offer and keep track in a note book. Some offer discounts on certain days of the week or certain times of the day. For example, a grocery store, clothing store or other retail business might offer senior discount days midweek, a restaurant might offer senior specials between 2 and 6 p.m. Tuesdays, a local movie theater might offer a special senior rate at a matinee, etc. It’s worth checking around
off and making note of whatever is offered locally, so you can plan your schedule around those specials. Do some research when planning to travel. Some companies may offer senior discounts for airfare, hotel stays, rental cars, train or bus fares, etc. Specials may center around certain times of the year, month or even week, so you may want to plan your trip accordingly. Don’t forget to check into special rates for your auto and home insurance or for special services such as tax preparation. Some banks offer special accounts for persons of a certain age. Join AARP. A membership costs less than $20 a year. With discounts at more than 500 retailers plus price breaks on travel, financial services and health products, the membership will easily pay for itself.
If it’s
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4 A Senior’s Guide to the Good Life Sept. 2012
What is a
?
Grandparent
That’s not such an easy question in today’s world. Some grandparents are full-time caregivers to their grandchildren. Others serve as regular or occasional babysitters, while others may be longdistance Skype grandparents. Whatever your situation, the first step in developing a relationship with your grandchild is to ensure you are on the same page as the child’s parents when it comes to what your role is in the child’s life. Following are some tips to ensure you all thrive in those important family structures:
Decide what your role is. Does your son or daughter want you to be their children’s caretaker while they work? How do you feel about that kind of a commitment? While some grandparents would be thrilled to have their grandkids around 40 hours a week, that would be too much for others. In some instances, that arrangement could cause conflict between a parent and grandparent. Establish guidelines – how often you’d like to babysit, during what hours, etc. Do you expect to be invited to school and extra-curricular functions? If so, let the child’s parents know this, and listen to their thoughts on that subject as well.
Respect the parents’ rules. and follow them. This time, you’re not the parent, so it’s not your place to make the rules. If a parent says no pop with dinner or bedtime is at 8 p.m., honor that. It’s important that children have consistency and that they see their parents and grandparents respect each other. If they see Grandma breaking Mom’s rules the second she’s out the driveway, they may stop following Mom’s rules as well.
Be wary of overindulgence. Grandparents are often pushovers with grandkids, and saying no can be hard. But if you can’t afford something or feel it isn’t necessary, stand your ground. This is even more important if you have several grandchildren. If you buy one a gift, you better be ready to do the same for the others, or you could be causing resentment that could be the root of some family discord later. Memories of time spent together are more priceless than expensive gifts.
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A Senior’s Guide to the Good Life Sept. 2012 5
Learning is for Community Education offers a variety of classes to keep everyone learning classes and come back in October and November to further develop them. Strauss is the author of three books and a storyteller who uses his past experiences as a naturalist to inspire his stories. The class is Wednesday, September 26 from 10 a.m. to 3 p.m. at the Grand Arbor Community Room, Alexandria. Cost is $25.
Alexandria School District 206 is committed to a mission of creating lifelong learners. With the belief that “learning is for every season of the year and every season of life,” District 206 Community Education offers programs, classes and other learning opportunities for residents of all ages, interests and abilities. Following is a look at some of the classes offered this fall through the “Everyone Has A Story series – a series of short courses designed for persons age 50 and older that explore story, identity and history. These courses are about engaging, interactive learning on a variety of topics with a range of experts and enthusiasts. Each session provides an opportunity to connect with others around shared interests. Introduction to Film Studies – Lecture. Anthony Miltich will share his knowledge of film in a seminar on the basic concepts of film production. He has taught film studies for 18 years at Minnesota State Community and Technical College in Fergus Falls. This session will enhance enjoyment of the foreign film series offered through Community Education. This class is Monday, September 10 from 4 to 6:30 p.m. at the Grand Arbor Theatre, Alexandria. Cost is $5. Masterpiece Art Tour. The halls of Alexandria Technical and Community College (ATCC) present like a regular art museum, much to the efforts of Myron Sahlberg. He is responsible for selecting and hanging the growing collection of more than 600 prints with an art history theme throughout the public halls at the college. Sahlberg will serve as docent for a walking tour. Sahlberg is a teacher of drawing, painting, illustration and editorial design in the communication art and design department at the college He is an artist who specializes in oil portraits. The class is Monday, September 17 from 2 to 4 p.m. at ATCC. Cost is $13.
The New Immigrants. Have you ever wondered about the new people living and working in your community? Would you like to know more about the immigrants and refugees who are becoming a part of Minnesota’s cultural fabric? Are you interested in their stories? In his book, The New Minnesotans: Stories of Immigrants and Refugees, journalist and teacher Gregg Aamot provides a behind-the scenes look at the lives of these newcomers – Hispanics, Somalis and others – who are adapting to life in a culture vastly different than their own. The class will be held Monday, September 24 from 4:30 to 6 p.m. at the Grand Arbor Community Room, Alexandria. Cost is $13. Creative Writing Basics. This session is part of the Writer’s Life Project series made possible by a Minnesota State Arts Board grant. Storyteller and author Kevin Strauss will help you get started writing your story with a “Crash Course in Creative Writing, Approaches and Genres” in the morning session. In the afternoon session, he will explain “What a Good Story Needs: Reviewing, Critiquing and Rewriting.” Participants are encouraged to work on their stories between
6 A Senior’s Guide to the Good Life Sept. 2012
Like Water for Chocolate. This 1992 foreign film from Mexico is a magical romance that is a feast for the senses. Passionate Tita is in love with Pedro, but her controlling mother forbids her from marrying him. So when Pedro marries her sister, Tita throws herself into her cooking and discovers she can transfer her emotions through the food she prepares. This movie is in Spanish with English subtitles. The after-movie discussion will focus on such topics as food/culture/identity, border issues and two-culture challenges, Latino(a) immigrant experiences and magic realism, among others. Discussion will be led by David Sunderland, retired Spanish professor. The class is Monday, October 1 from 4 to 7 p.m. at the Grand Arbor Theatre, Alexandria. Cost is $5. Storytelling Craft. Whether you already have an idea for a story or not, the activities in this two-part session will provide you with tips and techniques for forming, crafting and telling your story. Story crafting is for anyone who has a story to tell, whether it is to your grandchildren or in public, true or make-believe. Certified storyteller, Paulette Friday, has been delighting audiences with her oral stories and seeks to make storytellers out of all of us. The class is Monday, October 8 and Monday, November 12 from 4:30 to 6:30 p.m. at the Grand Arbor Community Room, Alexandria. Cost is $26.
every season of Genealogy 101. Learn the basics of getting started with family research and gathering information using various online genealogy sites as you begin to research your family tree. This class will show you the resources you can use and how to keep everything organized. You will also get a brief introduction to Family Tree Maker software as you work on the computer to do your research. The instructor is Sharon Bisson. The class is Tuesday, October 16 from 7 to 9 p.m. at Discovery Middle School, Alexandria. Cost is $19. A Good Question! This class is designed for those who believe there is a need for meaningful, concentrated conversation about important issues. Participants need to be willing to have an open mind, desire a search for truth and accept friendly give and take. Each of the five sessions will cover a “good question” over the span of two hours. The questions to be considered are: 1. What
life!
would a sensible immigration policy look like? 2. Money, money, money in our politics – problem or no big deal? 3. Can religion and democracy co-exist? 4. We need “job creators,” so where are they? 5. What will Alexandria and surrounding area look like in 100 years? The five sessions will be held Wednesdays from October 17 through November 14 at the Grand Arbor Chapel, Alexandria. Cost is $5. Settlement of Douglas County. Take a close-up look at local immigration history and trends in Douglas County. See the patterns of settlement where immigrants claimed their place in the county’s early days and how it has changed over the years. Gain new perspectives on how our county came to be. What events in Douglas County play a role in your story? The instructor is historian Rachel Barduson. The class is Monday, October
22 from 4:30 to 6:30 p.m. at the Grand Arbor Community Room, Alexandria. Cost is $13. Growing Up Amish. Welcome to the secretive world of the Amish. Anna Dee Olson will talk about her life in an Amish community. Anna was raised along with her nine brothers and sisters in a rigorous Amish culture. At age 24, she left the Amish community. Join us and discover a whole new world. Olson is an author and public speaker. The class is Wednesday, October 24 from 7 to 9 p.m. at Discovery Middle School, Alexandria. Cost is $15.
Alexandria Community Ed:
For more information on Community Education or to register for classes, call (320) 762-3310 or register online at www.alexandria.thatscommunityed.com.
A Senior’s Guide to the Good Life Sept. 2012 7
Websites make computer use easier Senior citizens are getting on board with computers and Internet technology, not only for accessing information but also largely for staying connected to their loved ones. Taking the plunge to learn to use a computer or to get online can be difficult. Many communities offer classes to help the older population – and all ages for that matter – grasp the concepts and skills for using computers or online technology. But there are some other options as well. Once you’ve learned to start up your computer and get online, you may want to check out one of the following sites to ease the learning process:
Skillful Senior www.skillfulsenior.com This computer skills site for the elderly focuses on basic navigation skills. The site has interactive animated tutorials that teach individuals how to use a mouse, keyboard arrow keys and touch typing. The site also teaches users about the importance of
TO WORK
TO SCHOOL
ergonomics, which is a must for the aging population.
areas on how to use your computer options in ways to best suit your needs, to make using a computer easier and more fun.
Webwise www.bbc.co.uk/webwise This is a beginner’s guide to using the Internet, but it starts off with an introduction to the basics of using a computer. The guides cover a lot of areas of computer use, explained simply and with the use of interactive multimedia to make the learning process more fun.
Microsoft Accessibility www.microsoft.com/enable This is a Windows resource that lists guides that focus on specific problems and impairments, especially among the elderly. For instance, people with visual impairments, dexterity/mobility impairments, hearing impairments and so on can get specific information in those
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Focus on
healthy aging
Mary Krueger DOUGLAS COUNTY SENIOR COORDINATOR
Here are some interesting facts on aging in Douglas County. By 2030, there are projected to be 12,480 people in Douglas County who are older than age 65. That will be 27.2 percent of the county’s population. About 3,060 of them will be living alone. Also, of those 12,480 people, there will be 1,450 who will be age 85 and older. Our goal is to help these people learn how to focus on healthy aging. Our life expectancy continues to increase. However, how long you live depends on many factors, including how you take care of yourself in the years leading to older age. Let’s focus on these different areas of healthy aging:
SOCIAL WELLNESS • See the world/expand your mind. After spending so much of your life raising children and working, travel to see new things and experience new cultures. • Watch game shows. Keep your mind razor sharp. • Laugh loud, laugh often. Start the day off by reading the comic section. • Give of yourself. Volunteer – be generous with your time. Teach a youngster something you are good at. Spend time
helping at your church or local food shelf. • Keep the faith. Belief in a higher power is of great importance to many. Read some spiritual books. A true relationship with a higher power keeps you from becoming self-centered and focuses your energy on the greater community. • Socialize with friends. Make new friends. Join a club or church group. Play games.
PHYSICAL WELLNESS Regular exercise is even more important for seniors than other age groups since the risk of disease is greater and the positive effects are realized more quickly. The hardest part is getting started. • Look for daily opportunities to exercise in work and play. Park farther away from doors. Walk briskly. • Choose an exercise you like and stick to it. Walk, run, do yoga, swim, climb, bicycle, dance, fish… • Use the buddy system. Arrange for a friend or neighbor to meet you – it’s harder to say no to exercise when there is peer pressure. • Join a walking group. Join a local fitness center.
• Spend time improving your relationships. Talk to your grandchildren often. Visit the neighbor children. Attend their sports events. Spend more time with the important people in your life. Speak gently and kindly. • Become a giver. Happiness is all about how much you share. Deliver hot meals to young families or older adults. Just give up some of your time in front of the TV and you’ll soon find that it’s no sacrifice at all. • Be more grateful. Open your eyes to the blessings you have. Be grateful for family and friends. When you are grateful for your talents, you will use them. When you are grateful for your health, you will maintain it. Be thankful for the food on your table. Enjoy the rest of your life and age well. Contact me at (320) 762-3047 with any questions on healthy aging.
PROMOTING WELLNESS • Don’t smoke and limit alcohol to no more than one drink per day. • Get regular physical activity. • Maintain a healthy body weight and see your doctor regularly. • Participate in hobbies, learn new activities. Have your grandchildren teach you a new game.
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It was once believed that people’s brain cells actually began to die as they aged, thus creating memory loss and other age-related problems. But studies have now shown that this is simply not the case. Not only do the brain cells stay alive, you can actually keep growing new ones to the end of your life. Researchers have found that the brain is continually reshaping itself in response to what it learns. In a study published in The Journal of Neuroscience, German researcher Janina Boyke and her colleagues taught 60-year-old adults how to juggle. Afterward, scans of the subjects' brains showed growth in a graymatter region that processes complex visual information. In another experiment, Swiss neuroscientist Lutz Jäncke studied people who were learning to play a musical instrument. After they had been practicing for five months, Jäncke noted significant changes in the regions of the brain that control hearing, memory and hand movements, even in participants who were 65 or older. So if you want to stay sharp as you age, keep on learning. Take a class, practice an instrument, read, do puzzles, take up juggling - just find something you enjoy and keep those brain cells multiplying!
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Homemaking & Laundry • Meal Preparation • Companionship •Transportation & Errands • Medication Reminders • Alzheimer Care Respite Care • Assistance with Bathing/Showering
A look at long-term
care options
Community based services
Housing for aging and Many communities provide services and pro- disabled individuals grams to help seniors, including Meals-onWheels, transportation services, personal care, chore services, adult day care and a variety of activities in senior centers. These services are usually free or low cost to individuals who qualify. Area Agencies on Aging coordinate these services. Call 1-800-6771116 for information. Your State Medicaid program may pay for home health services including skilled nursing care, home health care, personal care, chore services and medical equipment for those who quality.
Home health care Depending on your needs, you may be able to get help with personal activities (laundry, bathing, dressing, cooking, cleaning) at home from family, friends or volunteers. Some home care can only be given by licensed health workers. Skilled nursing care includes services and care that can only be performed safely and correctly by a licensed nurse or therapist. Medicare only pays for home care if you meet certain conditions. You can hire a home health care agency without Medicare. Costs vary depending on where you live, type of care, and how often you need care.
In-law apartment An in-law apartment is a separate housing arrangement within a single-family home or on your lot. It may also be referred to as a second unit, accessory apartment, or accessory dwelling unit. It is a complete living space with a private kitchen and bath. There may be restrictions about the addition of a second apartment on your property. Consult your local city or county government.
The federal government and most states have programs that help pay for housing for older people with low or moderate incomes, less than $46,000 if single or $53,000 if married. Some of these programs also help with meals and activities like housekeeping, shopping and laundry. Residents usually live in their own apartments in the complex. Rent payments are usually a percentage of your income.
Board and care homes This group living arrangement provides help with activities of daily living such as eating, bathing and using the bathroom for people who cannot live on their own but do not need nursing home services. In some cases, private long-term care insurance and other types of assistance programs may help pay for this type of arrangement. Many of these homes do not receive payment from Medicare or Medicaid and are not strictly monitored. The monthly charge is usually a percentage of your income.
Assisted living This group living arrangement provides help with activities of daily living such as eating, bathing and using the bathroom, taking medicine, and getting to appointments. Residents often live in their own room or apartment within a building or group of buildings and have some or all of their meals together. Social and recreational activities are usually provided. Some assisted living facilities have health services on site. Costs vary depending on size of the living areas, services provided,
Long-Term Care The cost of longterm care may vary depending on what kind of care you need, where you get the care, and where you live. This chart shows how these costs generally compare with each other. Source: Medicare.gov
Help with Daily Living
type of help needed and where the building is located. Residents usually pay a monthly rent and pay additional fees for the services they need.
Continuing care retirement communities These housing communities have different levels of care based on needs. In the same community, there may be individual homes or apartments for residents who still live on their own, an assisted living facility for people who need some help with daily care, and a nursing home for those who require higher levels of care. Residents move from one level of care to another based on their needs. CCRCs generally charge a large payment before you move in (called an entry fee) and then charge monthly fees.
Nursing homes These facilities provide care to people who can’t be cared for at home or in the community. Nursing homes provide a wide range of personal care and health services. This care generally is to assist people with support services such as dressing, bathing and using the bathroom for people who can’t take care of themselves due to physical, emotional or mental problems. Medicare doesn’t pay for this type of care and doesn’t pay for most nursing home care. Some nursing homes may provide skilled care after an injury or hospital stay. Medicare pays for skilled nursing facility care for a limited period of time if you meet certain conditions. Source: usa.gov/Topics/Seniors/Housing
Help with Add’l Services
Help with Care Needs
Range of Costs
Community-Based Services
Lo-Med
Home Health Care
Lo-High
In-Law Apartments
Lo-High
Housing for Aging/Disabled
Lo-High
Board and Care Homes
Lo-High
Assisted Living
Med-Hi
Continuing Care Retirement Communities
High
Nursing Homes
High A Senior’s Guide to the Good Life Sept. 2012 11
Non-adherence can be deadly Forgetting medications costs U.S. up to $317 billion a year (ARA) - Millions of Americans are plagued by chronic diseases such as heart disease, cancer, diabetes and arthritis. These are among the most common, costly, and preventable of all existing health problems in the U.S., according to the Centers for Disease Control and Prevention. But there’s another, lesser-known condition that’s taking a huge toll on Americans’ health: non-adherence, a problem caused w h e n patients don’t fol-
low their doctors’ orders. While it may be hard to believe, the simple act of forgetting to take a pill or not filling a prescription at the pharmacy costs the U.S. as much as $317 billion each year on unnecessary medical expenses. Beyond the financial cost is the health impact: Non-adherence can lead to additional complications, which in turn lead to more medical tests, emergency room visits and hospitalizations – all avoidable by simply taking medications as prescribed. An Express Scripts survey found that more than 90 percent of the 40,000 adults polled agree that taking their medication is important for their health, ranking higher than avoiding smoking, eating healthy and getting enough exercise. Despite these findings, Express Scripts’ 2011 Drug Trend Report shows that for many diseases requiring drug treatments, less than half of patients take their medication as prescribed. So while Americans recognize the impor-
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tance of adherence, their intentions and behaviors are not always aligned. Surprisingly, the main reason for non-adherence has nothing to do with the cost of the medicine or fear of its side effects. In fact, more than two-thirds of patients are non-adherent simply because they forget or procrastinate, according to survey responses. Following are some simple solutions for treating the common condition of non-adherence:
TOP 10%
Visual or auditory reminders
IN THE
Keep your medication in a location where it can be easily found. Tape a note to your refrigerator or set an alarm that will help make taking your pills part of your daily routine.
NATION
Home delivery Having your prescriptions delivered to your home in 90-day supplies has been proven to increase adherence. Talk to your pharmacy to learn more.
for Joint Replacement
Automatic refill reminders Some prescription insurance plans provide automatic refill reminders to ensure you refill your prescriptions on time. Check your pharmacy plan to see if these alerts are available and how you can sign up to receive them.
On-time prescription renewals
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Long before you near the end of your final refill, it’s important to schedule an appointment with your physician to renew the prescription. If you wait until the last minute, you may not get there in time to stay on your medication therapy. ●●● No matter what method you use to be adherent, it is important to remember that better decisions today lead to healthier results tomorrow. For more information on Express Scripts’ 2011 Drug Trend Report, visit the website www.drugtrendreport.com.
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A Senior’s Guide to the Good Life Sept. 2012 13
Is a
clinical trial right for you?
A clinical trial is a research study aimed at evaluating a medical, surgical or behavioral intervention. Most clinical trials test a new treatment, like a drug, diet or medical device, as a method for treating a health problem. Other trials test ways to find a disease early, prevent a health problem or make life better for people living with a life-threatening disease or chronic problem. The National Institutes of Health (NIH) offers the following information about clinical trials:
Why participate? There are many reasons why people join a clinical trial. Some join because the treatments they have tried did not work. Others participate because there is no treatment for their problem. By being part of a trial, participants may find out about new treatments before they are widely available. Some studies
include people who are healthy but want to help find ways to prevent a disease that may be common in their family. Whatever the motivation, when you choose to participate in a clinical trial, you become a partner in scientific discovery. And, your contribution can help future generations lead healthier lives. Major medical breakthroughs could not happen without the generosity of clinical trial participants.
Benefits You may get a new treatment before it is available to everyone. You play a more active role in your own health care. Researchers may provide you with medical care and more frequent health check-ups as part of your treatment. You may help others get a better treatment for their health problems in the future.
Risks The new treatment may cause serious side effects. The new treatment may not work or may not be better than the standard treatment. You may not be part of the treatment group that gets the new treatment. Instead you may be part of the control group, which means you get the standard treatment or no treatment (a placebo). The clinical trial could inconvenience you. Medical appointments could take a lot of time or you might be required to stay overnight or a few days in the hospital.
For more information To search for clinical trials related to all types of diseases and conditions, search the website www.clinicaltrials.gov.
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