August 2018
IMPROVE YOUR HEALTH
Health & Wellness A SPECIAL SUPPLEMENT TO
THE PRESS NEWSPAPERS
INSIDE: EATING AND ENERGY | BENEFITS OF HONEY | GENERATIONAL ADVANTAGES | IMPROVE G.E.R.D. NATURALLY | BEAT THE ALLERGY BLUES
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The connection between eating and energy The connection between energy and eating is significant. A healthy diet and approach to eating can vastly improve energy levels, while a poorly planned diet that lacks nutrition can contribute to feelings of fatigue and increase a person’s risk for various ailments. The Harvard Medical School notes that different kinds of foods are converted to energy at different rates. That’s why some foods, such as candy, provide quick boosts of energy while foods such as whole grains tend to supply the body with energy reserves that it can draw on throughout the day. It’s not just what people eat but how they eat that can affect their energy levels. In addition to choosing the right foods, men and women can try the following strategies as they look to eat to boost their energy levels. • Eat smaller, more frequent meals. Avoiding the traditional three-mealsper-day approach may help improve energy levels, especially for people who tend to eat sizable meals once, twice or even three times every day. According to the Cleveland Clinic, the metabolisms of people who do not eat regularly will slow down, as the body absorbs and stores more of the food it eats. Those stores include cholesterol and fat, which can be unhealthy and contribute to weight gain. However, by eating small meals more frequently, one’s metabolism speeds up and more calories are burned. The body recognizes more food is soon on the way and, as a result, it does not need to store as much cholesterol and fat as it would if meals were eaten less frequently. • Avoid a big lunch. The Harvard Medical School notes that, while the reasons are unclear, research has indicated that the circadian rhythms of people who eat big lunches indicate a more significant drop in afternoon energy levels than the rhythms of people who eat smaller midday meals. Men and women who eat big lunches and find their en-
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The right snacks can provide an energy boost that lasts until meal time comes around again. ergy levels waning later in the workday can try to eat smaller midday meals to boost their energy. • Be careful with caffeine. The foods people eat are not the only components of their diet that can affect their energy levels. Caffeinated beverages can provide a temporary boost of energy as well. However, men and women who drink coffee or other caffeinated beverages to boost their energy levels should avoid doing so in large amounts after 2 p.m. That’s because caffeine can cause insomnia, and insufficient sleep can dramatically affect energy levels. • Choose the right snacks. Eating smaller, more frequent meals may com-
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pel some people to snack. The Academy of Nutrition and Dietetics notes that snacks are important as long as they’re the right snacks. Avoid snacks that are just empty calories in favor of foods that contain protein and fiber-rich carbohydrates. Such snacks, which may include fruits such as apples and fresh berries or protein sources like nuts and Greek yogurt, can provide lasting energy. It’s also important that men and women not snack to fill themselves up, but rather to quell any hunger pangs and get an energy boost between meals. The foods people eat and when they eat them can have a dramatic impact on their energy levels.
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The many health benefits of honey Honey is nature’s sweet nectar. While honey certainly can add flavor to various recipes or be enjoyed straight out of the jar, it has many other surprising benefits as well. Used since ancient times as both a food and for medicinal purposes, honey can make for a versatile addition to anyone’s diet. • Substitute for refined sugar: Refined sugar offers little to no nutritional value and is full of empty calories. Heathline says that honey has bioactive plant compounds and antioxidants as well as trace amounts of vitamins and minerals. The antioxidants in honey, which include phenols and flavonoids, may help prevent cardiovascular disease, stroke and some types of cancer. • Antibacterial and antifungal properties: According to the Honey Research Unit at the University of Waikato in New Zealand, honey is antibacterial. Honey will not foster growth of these microorganisms because it contains small amounts of hydrogen peroxide. Because of these properties, some people say that honey can help disorders such as ulcers and bacterial gastroenteritis, or other conditions where fungi and bacteria grow unchecked. • Soothes sore throat: Taking a ta-
Honey is a natural wonder that can be equally useful in the kitchen and in the medicine cabinet. blespoon of honey to relieve itchy, dry throats and coughs can be effective. In a study published in the Archives of Pediatrics and Adolescent Medicine, it was determined that honey could be just as effective at stemming cough as the popular medicine dextromethorphan.
• Helps reduce inflammation: Honey is well known for its anti-inflammatory properties. As a result, honey can help treat diabetes, cardiovascular disease, atherosclerosis, and other diseases traced back to widespread inflammation, according to Greek researcher Natalia Vallianou of the Evangelismos Hospital in Athens. • Regulate blood sugar: The combination of fructose and glucose in honey may help the body regulate its blood sugar levels, which could be beneficial to those with diabetes. Certain types of honey also may have a lower hypoglycemic index, which means they don’t cause a dramatic shift in blood sugar, according to the food and health resource Real Food for Life. • Probiotic properties: Some varieties of honey contain large amounts of the friendly bacteria that the body needs to maintain a healthy gut microbiome. • Promote healing: There is evidence that clinical use of honey on burns and wounds can be beneficial. Data published in the Scientific World Journal said that honey can be used to dress wounds and that it produces similar results to other topical treatments in promoting healing.
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Different generations can learn from one another In the not-so-distant past, extended families frequently lived in close proximity to one another. Such families shared meals and experiences and essentially grew up together. Nowadays, families separate for various reasons, such as job opportunities and cost of living concerns. While there are advantages to spreading out, there are also some disadvantages, namely that grandparents and grandchildren may not see one another frequently enough. Even though people of different age groups may not entirely have the same interests, the interactions between generations can benefit both young people and their aging relatives. Finding renewed vigor – Seniors who continue to age in place in mixedage communities can extract joy from watching children and young adults growing up, playing and socializing. Being around multiple generations also can spark interesting conversation, and all parties involved can learn something from one another. Planning for the future – Younger generations may not understand the concept of “hard times” or “doing without” like a person who has lived through various ups and downs. Passing along advice about economic cycles, saving for the future and maintaining stability is one area
Even though people of different age groups may not entirely have the same interests, the interactions between generations can benefit both young people and their aging relatives. of expertise at which many seniors excel. Practicing interpersonal skills – All the technological savviness in the world cannot compensate for the power of strong interpersonal skills. Being able to address a group of people or speak oneon-one is essential in the workplace and in life. Learning new technology – Younger generations can impart knowledge of technological devices to older adults. People with skills are usually happy to share their knowledge. Even if seniors aren’t ready to purchase tablets or smart-
phones, they may be excited to have their grandchildren teach them about the latest gadgets. Providing sense of purpose – Both seniors and younger generations can realize a greater sense of purpose when interacting with one another. Visits from grandchildren can reduce the likelihood of isolation and depression in older adults. And younger generations can discover the benefits of personal social interaction rather than communicating exclusively through social media apps.
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Improve GERD symptoms with natural remedies
©2018 Hospice of Northwest Ohio
Gastroesophageal reflux disease, or GERD, is a painful condition in which stomach acid flows up the esophagus and into the mouth. Sometimes called dyspepsia, acid reflux or heartburn, GERD can generate a fiery sensation in the chest and throat that can range from mild to severe. What is GERD? GERD can affect anyone regardless of their age, gender or ethnicity. In the United States, approximately 20 percent of the population has GERD, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). GERD can cause difficulty swallowing, regurgitation of food or sour liquid, a sensation of a lump in the throat, or chest pain, advises the Mayo Clinic. Some people experience intermittent symptoms of GERD, while others experience symptoms with every meal or in between meals. People who have chronic reflux might also suffer from nighttime symptoms, such as disrupted sleep or chronic cough. The NIDDK says GERD also may cause Barrett’s esophagus, a condition in which tissue that is similar to the intestine replaces the tissue lining the esophagus. Treating symptoms In many mild to moderate cases of reflux, individuals can rely on lifestyle
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People who have chronic reflux might also suffer from nighttime symptoms, such as disrupted sleep or chronic cough.
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changes and natural remedies to prevent symptoms. • Avoid food triggers. Certain foods and beverages, such as greasy or spicy recipes and alcoholic beverages, can make GERD symptoms strike. Acidic foods, chocolate, onions, carbonated beverages, and caffeinated beverages also may trigger GERD. • Fasting before bedtime. Avoid eating food and consuming beverages two to three hours before bedtime. • Lose weight. According to the Center for Esophageal Motility Disorders at Vanderbilt University, obesity is the leading cause of GERD. Extra stomach fat puts pressure on the abdomen, pushing gastric acids into the esophagus. Losing weight can reduce this pressure.
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• Eat small meals. Rather than eating a few big meals, eat small meals throughout the day. • Try natural herbs. WebMD says that some natural GERD remedies contain German chamomile, lemon balm, licorice, milk thistle, and angelica. Also, melatonin, a supplement used as a sleep aide, has been suggested to help relieve heartburn. But the research is conflicting as to whether melatonin is effective. Always discuss supplement use with a doctor prior to starting a regimen. • Drink low-fat milk. Milk may temporarily buffer stomach acid, but high-fat milk may stimulate the stomach to produce more acid. • Chew gum. Chewing gum stimulates the production of saliva, which can be an acid buffer, offers WebMD. Chewing gum also results in more swallowing, which can force acids out of the esophagus. • Quit smoking. Some studies indicate nicotine relaxes the muscles of the lower esophageal sphincter, the flap that blocks stomach acid from coming into the esophagus. • Stay upright. Stay upright after eating a meal for at least three hours. In bed, sleep on a slight angle by raising the head of the bed a few inches.
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Natural ways to beat the fall allergy blues As the days become shorter and the weather cools down, a new crop of allergy symptoms can arise, turning the autumn season into one marked by sneezing, scratchy throats and itchy eyes. Medications can alleviate such symptoms, but allergy sufferers may want to investigate some natural ways to beat allergies. According to the American College of Allergy, Asthma & Immunology, ragweed is one of the more common triggers of autumnal allergies. Ragweed contributes to “hay fever,” which is a term to describe allergic rhinitis that occurs as a symptom of ragweed pollen in the air. Ragweed releases pollen in mid-August, and it can continue to be problematic until a deep freeze arrives. Other sources of fall allergies include leaf mold and pollen that is present on fallen leaves. This gets circulated when people begin to rake or blow fallen leaves. Classroom pets and chalk dust in schools (although chalkboards are largely a thing of the past) are other autumn allergens. The good news is that many natural remedies work just as effectively as over-the-counter medications in regard to combating ragweed and pollen prob-
Raking leaves can stir up mold and pollen. lems. Here’s how to beat the fall allergy blues. • Stay away from pollen. Stay away from pollen and prevent it from being tracked indoors. Remove shoes when walking through the door. Take off clothes worn outside and launder them promptly, showering to wash pollen off of the body. Use an air conditioner or keep windows closed when the pollen count is high. • Increase omega-3 fatty acids. It is well documented that fatty acids are good for brain health and cardiovascular
well-being. But these acids also may help with allergies. A German study linked foods high in omega-3 fatty acids with the ability to fight inflammation, which is a hallmark of allergy suffering. Foods that are high in fatty acids include walnuts, flax, eggs, and cold-water fatty fish. • Rinse off pollen. Use a mild cleanser to rinse the eyelids and eyelashes of pollen, as this is where it tends to congregate after being outdoors. Use saline spray to clear nasal passages of excess pollen as well. • Take natural supplements. A study published in the journal Clinical and Experimental Allergy found participants who used tablets of the herb butterbar showed significant allergy relief after only one week. Select herbs from reputable manufacturers who certify them. • Use eucalyptus oil. This oil is great to have in the house to help clear up sinuses and provide nasal congestion relief. Mix a small amount with coconut oil and rub onto the chest. There also is some evidence that adding a few drops of eucalyptus oil to cleansing products can help kill dust mites around the house. • Wear a mask. When doing housework or yard work, wear a mask to reduce the inhalation of specific allergens.
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Typically, you may enroll in a Medicare Advantage (MA) plan only during the Annual Enrollment Period (AEP) between October 15th and December 7th of each year. There are exceptions that may allow you to enroll in a Medicare Advantage plan or a Prescription Drug plan outside of that period - Initial Enrollment (new to Medicare) or Special Enrollment Periods (e.g. loss of employer coverage, moving). In the Greater Toledo and Southeast Michigan areas there are over 20 MAPD plans, 25 PDP’s, and several Medicare Supplement plans to chose from. Which plan is right for you? If you are, or someone you know is, entitled to Medicare Part A (or soon will be), enrolled in Part B and confused about plan choices, costs, beneÀts, networks, etc. contact us for a no-obligation consultation. 860 Ansonia Suite 6, Oregon OH 43616 1133 Corporate Drive Suite A, Holland OH 43528 419-469-8909 ofÀce 419-469-8801 fax melinda@healthcare-advocates.org “your health care navigation specialists”
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