Focus On Health - May 28, 2020 by TBR News Media

Focus on Health

WHAT’S INSIDE •Dealing with separation anxiety in canines post COVID-19 •Thyroid symptoms uncovered •Grocery shopping tips amid pandemic •A message from stroke survivors • Taking care of oral health in quarantine ... and much more!

A SUPPLEMENT TO TIMES BEACON RECORD NEWS MEDIA • MAY 28, 2020

PAGE S2 • FOCUS ON HEALTH • MAY 28, 2020

TIMES BEACON RECORD NEWS MEDIA

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FOCUS ON HEALTH

Keep active and have fun this summer

othing reaps positive health benefits Try adding a few drops of lemon, orange or like a program of regular exercise. lime juice to your water bottle, or experiment Even moderate activity provides with fresh fruit. Cucumber slices or fresh a spectrum of wellbeing stimulating us mint is delicious and refreshing. While juices socially, emotionally, vocationally, physically, will hydrate you, they also have a lot of environmentally, spiritually and intellectually. sugar, so it’s better to limit your intake. While social distancing protocols have limited The same goes for caffeinated beverages our ability to exercise in group settings like soda, coffee, and tea as these drinks indoors, the warmer weather are dehydrating rather that invites us to take advantage of hydrating, and best imbibed the fresh air and the outdoor in moderation. space around us. The more you move, Outdoor activities like the more you can move walking and bike riding are great Studies indicate that active physical and social exercises, people have greater longevity and liberating after weeks overall and lower incidences inside. Getting out early or later of heart disease, obesity, and in the day is the best time for Type 2 diabetes than those exercise and avoiding crowds, who are sedentary. Walking is but whenever time of day you beneficial, regardless of your go outdoors, it’s essential to wear initial level of fitness. No BY JOANNE LEHMANN sunscreen. Applying it before special equipment is required you get dressed makes it easier other than well-fitting, lace up to get the coverage you need and makes it a part sneakers or walking shoes. Sticking to paved of your daily routine. paths is recommended for stability. Hats and Dress the Part sunglasses labeled for UV protection are To make the most of a summer workout, be beneficial to all, and essential for those with sure to observe the basic sun and heat protection glaucoma or macular degeneration. measures. Grab your hat and sunglasses, and Always strive to walk a little farther every don’t forget your mask. Check the daily UV day. Simply put, the more you move, the index — the sun’s rays are strong, even when it’s more you’ll be able to; the less you move, overcast. Did you know that some lightweight the less you’ll be able move. If you slack clothing does not provide adequate sun off, it’s harder to get back up to where you protection? Here’s a test: Hold your clothes up to were. A pedometer or a health app on your the light. If you can see light through the fabric, smart phone can measure how many steps you need additional sunscreen protection. you’ve taken. Different medications can affect sensitivity to Recent studies indicate that a target for the sun’s rays so be careful and consult with your reducing the risk of premature death was doctor of pharmacist. about 4,500 steps per day. For example, a woman who maintained that level of activity Drink up — Spike your Water! Sixty percent of our bodies are made of was about 40 percent less likely to have died water, and they demand regular hydration during the follow-up period than someone to operate at peak performance. While taking fewer than 3,000 steps each day. You’ve got the facts. Now grab some drinking water is important year round, this is especially true in the warmer months. Water sneakers and let’s get moving! remains the indisputable beverage of choice, Joanne Lehmann is Health & Wellness and you can jazz it up in countless ways to Program Manager at Jefferson’s Ferry, a Life boost flavor without added sugar. Plan Community in South Setauket.

MAY 28, 2020 • FOCUS ON HEALTH • PAGE S3

FOCUS ON HEALTH

Protect your dogs from Lyme disease

Anticipating post-quarantine separation anxiety in dogs

• Many dog-related problems result from ill-established leadership roles in a house. Dogs follow a pack mentality, and it’s important for pet owners to constantly reinforce their role as pack leader so that the dog does not try to push boundaries. Knowing the pack order can relieve some of the dog’s stress. • Exercise may help reduce anxiety. Tired dogs are less likely to grow bored and more likely to find contentment by sleeping instead of being destructive. Exercise, discipline and then affection are the common mantras of dog trainers.

• Don’t make a fuss when coming or going. This way the dog doesn’t associate your leaving with a big deal, nor your coming home as something that is the pinnacle of his day. Be calm and consistent, and only reward desirable behavior. • Provide comforting items, like worn clothes that smell like you. Also, train the dog to recognize that a particular word or action signals your eventual return. Talk to a vet if separation anxiety has gotten out of control. Temporary administering of a sedative may help pets and their owners as the dogs continues to be trained.

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or almost all of us, we have been on “sit and stay” for over two months. For the most part, the only one happy about this is the dog. The question is, when we return to some normalcy, and head back to work, or to re-start life, what will be the effect on our canines? Some dogs are at higher risk for anxiety when we return to our new normal. Dogs previously diagnosed with Canine Separation Anxiety (CSA) should return to preventative measures before the owner returns to work. For dogs adopted during the “stay at home” regulations, their new owners should start leaving the dog alone for short periods of time, testing reactions. For the dog never exhibiting any tendency toward anxiety, owners should be vigilant; the events of the past two months were anxiety-producing for all of us, and that includes the canines. The Humane Society of the United States says severe separation anxiety may be exhibited by extreme behavior problems and destructive actions. Dogs may engage in destructive chewing, excessive barking that annoys neighbors, digging or scratching at windows, breaking out of cages or enclosures, or urination and defecation, even among house-trained dogs. Cases of separation anxiety may be simulated or true, according to professional dog expert Cesar Millan. Some attention-seeking dogs learn the behavior, knowing it will garner attention — even if it’s for the wrong reasons. True separation anxiety is a genuinely stressful event for dogs. When treating dogs with separation anxiety, the ASPCA advises that owners should aim to resolve the dog’s underlying anxiety and help it to grow accustomed to being alone for long periods of time. This can begin through early socialization as a puppy. Try these techniques. • While it’s tempting to take a new puppy with you everywhere or lavish constant attention on the dog, this could be setting you up for problems later on. Help the dog feel secure by not being the constant center of entertainment. Reinforce lessons that the dog will have to busy itself with toys from time to time.

The most common vector-borne disease in the United States, Lyme disease is a potentially dangerous condition transmitted by the passing of bacteria from deer ticks to their unsuspecting hosts. Tens of thousands of people are diagnosed with Lyme disease each year. But Lyme disease also affects animals, including popular house pets like dogs. Tufts University says that the Lyme bacterium can cause serious illness in some dogs. Lyme disease can be difficult to detect and cause serious and recurring health problems. That is why it is essential for pet parents make concerted efforts to reduce the risk that their dogs become infected. The American Veterinary Medical Association says the best way to protect pets against Lyme disease is to emphasize prevention. ~ Speak with your veterinarian about a tick preventive product that is right for your dog. These can include repellant collars, topical treatments and ingestible medications. ~ Vets may recommend vaccination against Lyme disease if you live in an area that is home to high tick populations. Recommendations also may be based on your pet’s lifestyle and overall health, among other factors. ~ Address conditions in the yard that are conducive to ticks. Mowing the lawn regularly is one way to make the backyard less attractive to ticks, as is removing leaf litter. • Keep a clean home and landscape. Rodents and other wildlife can carry deer ticks. Securing trash cans, picking up food scraps, removing hiding spots and potential dens, and other strategies can keep these carriers away. ~ Conduct a daily tick check if your dog spends time outside. Pay attention to bumps on the skin and part the fur so you can see where the coat meets the skin. Don’t forget to look in the ears. ~ When possible, avoid areas where ticks may be found, such as tall grasses, wooded areas and marshes. Stick to trails when spending time in wooded areas. Dogs with Lyme disease may exhibit various symptoms. These include loss of appetite, fever, joint swelling, decreased activity, and lameness. Visit the vet promptly if symptoms occur and do not abate, or are causing considerable distress for your pet.

PAGE S4 • FOCUS ON HEALTH • MAY 28, 2020

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MAY 28, 2020 • FOCUS ON HEALTH • PAGE S5

FOCUS ON HEALTH

Take time to develop better oral habits

ight now, people all over the world are feeling particularly anxious. We’re living through a health crisis unlike anything the world has ever seen. The coronavirus has upended our lives, cancelled our plans, and changed many of our daily routines. During this extraordinarily taxing time, maintaining “normalcy” is even more challenging. How can you make sure your kids are healthy and feel safe when you don’t have all the answers yourself? The key is structure; if you keep your kids in their routines as much as possible, they just might feel more Bruce G. Valauri, DDS, FACP Photo courtesy of ProHEALTH Dental comfortable amid the chaos. One routine that you absolutely must “This is of particular importance for our keep up is your family's oral hygiene habits children – we see too many cases where to keep your teeth and gums as healthy as children’s teeth are ignored, and we are possible until you have access to professional forced to take invasive action that could have dental cleanings and other oral care treatments easily been avoided,” said Valauri. “While “Being confined to your home during this kids are out of school and parents are looking unprecedented time gives us an opportunity for ways to keep their children’s brains and to focus on our families and reflect on what’s bodies sharp, they should also be reminding important in our lives. I know that’s true their children to properly brush and floss.” for me as I want to do everything possible At a time when nothing can be more to protect my wife and teenage daughters,” important than keeping ourselves and our said Bruce G. Valauri, DDS, FACP, is families healthy, Valauri says follow these Chief Dental Officer, ProHEALTH Dental simple steps to better oral health: (ProHEALTHcaredental.com). “It’s also an ▶ Brush after every meal and after snacks. ideal time to focus on our health, not just Whether you’re home from work or school, to be as strong as possible to fight off this you’re likely eating more frequently – that devastating virus, but to live healthier lives as means brushing more frequently too. we look toward the future.” ▶ Just like we’re singing “Happy Birthday” It is well-documented, yet not widely while washing our hands to make sure we disseminated, that maintaining proper oral do it right, we should take just as much time health is a key element of staving off many when we brush and floss our teeth. diseases and remaining healthy. If we allow ▶ Be sure to brush ALL tooth surfaces our mouths to suffer from gum disease (front, back, tops and gumline) and and other bacteria producing conditions, we contacting our gum tissues simultaneously. increase our risk of many serious chronic And, of course, once things get back diseases including diabetes, heart and to normal – which they eventually will – pulmonary disease, oral and other cancers, Valauri recommends seeing your dentist on kidney disease, and even Alzheimer’s disease. a regular basis.

Do you relish the idea of an afternoon nap? If so, you’re in good company. According to the National Sleep Foundation, John F. Kennedy, Winston Churchill, Napoleon, and Albert Einstein each fancied afternoon naps. Youngsters nap, and so do many seniors. But by and large, humans are part of the minority of mammals that do not sleep for

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short periods of time throughout the day, instead dividing their days between sleep and wakefulness. However, there are some benefits to catching a midday snooze. The Mayo Clinic says napping can be a way to catch up on sleep lost during the night or if a person is feeling sleep-deprived. It also may be a way to relax, increase alertness and improve mood. Naps should take place before 3 p.m. and not exceed 20 minutes. The longer and later one naps, the greater the potential it will interfere with nighttime sleeping or backfire and cause daytime grogginess.

PAGE S6 • FOCUS ON HEALTH • MAY 28, 2020

FOCUS ON HEALTH

WHAT YOU NEED TO KNOW ABOUT YOUR THYROID

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ichele Adams is quick to say, "I don't want to throw anyone under the bus," but it took her being hit by a car for her thyroid disease to finally be diagnosed. Adams has always been an active person, but for a few years, she had felt tired and had a constant tightness in her throat. She was diagnosed with post-nasal drip but did not feel relief after a year of treatment. "I thought this exhaustion, hoarse voice and lump in my throat were just my new normal," Adams said. "I'd accepted it, and I shouldn't have." During this time, Adams went on a bike ride in northeastern New Jersey — something she still does frequently. However, on this day, Adams was struck by a car as she was biking. The incident resulted in an MRI scan. Adams was not seriously injured, but doctors noticed something unexpected. The scan revealed nodules in her lower neck, which suggested thyroid disease? "I now realize I had symptoms of a thyroid condition for years," Adams said. "I'd had it up to here with not feeling like myself. Once I had the MRI results, I knew to seek out a thyroid expert, and I found an endocrinologist." Thyroid disease is more common than diabetes and heart disease, but more than half of Americans with thyroid disease are unaware, according to the American Association of Clinical Endocrinologists (AACE). This lack of awareness can endanger a person's health and well-being. The thyroid is a butterfly-shaped gland located low in the front of the neck below the Adam's apple. It produces thyroid hormones that influence almost every cell, tissue and organ in the human body. Cheryl Rosenfeld, D.O., treated Adams' thyroid disease. "If the thyroid does not function correctly, it can affect every possible aspect of a person's life," Rosenfeld said. "Remember that thyroid conditions can cause changes in mental health, including depression. I've also spoken to patients who've experienced an inability to concentrate, which seriously affected their performance at work." Several disorders can arise if the thyroid produces too much hormone (hyperthyroidism) or not enough (hypothyroidism).

Other thyroid diseases include nodules, thyroid cancer, Graves' disease, Hashimoto's thyroiditis and thyroid eye disease. Undiagnosed thyroid issues can also place a person at increased risk for heart disease, osteoporosis, infertility and other serious conditions. "Once I was placed on treatment for Hashimoto's and hypothyroidism, my life changed completely," Adams said. "My throat is no longer sore, and I'm able to go out with my family or spend time at the gym without feeling completely drained of energy." The first step to ensure your thyroid gland functions properly is to speak with a health care provider about your symptoms and whether a thyroid test is needed. Visit thyroidawareness.com to learn more.

MAY 28, 2020 • FOCUS ON HEALTH • PAGE S7

FOCUS ON HEALTH

Stroke survivors share important message for American Stroke Month

s hospitals, health professionals and healthcare systems, governments and leaders work to reduce community spread of the coronavirus in the U.S. and protect the most vulnerable individuals, the American Heart Association wants to remind the public that calling 9-1-1 is still the best way to access life-saving treatments for people who are experiencing heart attack or stroke symptoms.

‘I want to let people know that strokes can happen to anybody at any age.’ — STEVEN MALINOWSKI

Steven Malinowski

“Even during this pandemic, heart attack and stroke are medical emergencies. If someone is experiencing stroke or heart attack symptoms, they should still call 9-1-1,” says Dr. Mitchell Elkind, President-Elect of the American Heart Association and neurologist at New York-Presbyterian Hospital.

“Red flag symptoms like chest pain, acute onset of shortness of breath, acute weakness in an arm or leg — the sort of thing that required emergency care in the past, still require emergency care now.” According to Pierre George Bonnefil, a New York City lawyer who suffered a stroke in the aftermath of Hurricane Sandy, getting emergency care saved his life. “I suffered a serious stroke, and fortunately, my wife was aware of the acronym F.A.S.T. She immediately called 9-1-1, which ended up saving my life,” he says. “Time is of the essence, if somebody is having a stroke or heart attack, please do not hesitate to call for help. You just might save their life.” Steven Malinowski, an elementary school teacher from Long Island, suffered a stroke in 2018 at the age of 24. His symptoms started while in his 3rd grade classroom, but instead of calling

9-1-1 he delayed and eventually was driven to the hospital after collapsing on a busy road. “I am extremely fortunate to be alive and I want to make sure others do not make the same mistakes I made in terms of understanding my symptoms and taking the correct course of action to prevent any further damage,” said Malinowski, who luckily suffered no residual effects. “I should not have driven a car and I should have called 9-1-1 and gone directly to the hospital. If someone else did exactly what I did while having a stroke they may not be alive to tell the tale. Please call 9-1-1.” “I’m glad to be working with the American Heart Association to share my story and spread stroke awareness to let people know that strokes can happen to anybody at any age. If sharing my story can save at least one life, then any time I spent talking about it will all be worth it,” he said.

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PAGE S8 • FOCUS ON HEALTH • MAY 28, 2020

FOCUS ON HEALTH

Grocery shopping & COVID-19: What you need to know

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uring this stay-at-home phase of the coronavirus pandemic, you will need to continue to purchase food and other household items. Venturing to the grocery store (or ordering from a grocery delivery service) to stock up on several days of essentials is a necessity. But at the same time, health experts strongly recommend social distancing as one of the necessary measures to control the virus’s spread. So, what are some ways to safely shop for food in our current environment? Here are some tips:

If you physically go to a grocery store:

* Wash your hands thoroughly before you go. * When you do go, try to go during offpeak hours and if possible, bring disinfecting wipes with you – many grocery stores provide sanitizing wipes, but it’s good to have a backup. Your grocery stores may have dedicated days of the weeks and times for persons at higher risk of complications from COVID-19 (persons who are 65 and older and/or persons with underlying health issues). * Upon arrival, wipe down carts and baskets, especially the handles. Some grocery stores are providing disinfected shopping carts. * Maintain normal shopping habits and avoid overbuying or hoarding items. * Be extra careful to keep your hands away from your face. * Stay at least six feet away from other shoppers while you’re shopping and when you’re in line to check out. * If possible, use the self-checkout lane — this reduces your contact with other people. Use a credit card or virtual payment system (like apple pay or google pay for example) to pay for your groceries. * If you do go through a cashier instead of the self-checkout lane, bag your own groceries – whether you bring your own bags or use the ones provided by the grocery store. * Pump some hand sanitizer on your hands on your way out or use sanitizer or soap after loading your car with groceries.

* When you get home, assign one person in your household to handle the groceries. this person will unload and clean your items. this is a good way to minimize unnecessary potential exposure to other people in your household. * Wipe down your groceries with a disinfectant wipe or with soap and water. After you’ve cleaned your items and put them away, recycle or discard bags, boxes, or other containers and then clean any surfaces your grocery bags and groceries touched – think counter tops, refrigerator handles, cabinet and pantry handles. * Wash your hands again.

If you get your items delivered:

Step 1 – Order earlier than you usually do. Amid higher demand, you may have to wait longer than normal to receive your items. Step 2 – Avoid a direct hand-off. Apps like Instacart have a “Leave at my door” option – use it. Step 3 – If you live alone and are unable to bend over to lift a bag, or bags, or a box, think about a table or bench at your door, if possible, where groceries can be left. Step 4 – Tip electronically, if possible – most apps have this option. Step 5 – Assign one person in your household to handle the groceries. this person will unload and clean your items. this is a good way to minimize unnecessary potential exposure to other people in your household. Step 6 – Wipe down your groceries with a disinfectant wipe or with soap and water. after you’ve cleaned your items and put them away, recycle or discard bags, boxes, or other containers and then clean any surfaces your grocery bags and groceries touched – think counter tops, refrigerator handles, cabinet and pantry handles. Step 7 – Wash your hands again.

— American Heart Association

MAY 28, 2020 • FOCUS ON HEALTH • PAGE S9

FOCUS ON HEALTH

How to approach diet after a diabetes diagnosis

iabetes affects hundreds of millions of people across the globe, and more and more people are being diagnosed with this often preventable disease every year. According to the World Health Organization, 108 million people across the globe were living with diabetes in 1980. In 2019, the International Diabetes Foundation estimated that 463 million adults between the ages of 20 and 79 were living with diabetes. Perhaps even more troubling is that the IDF estimates that, by 2045, 700 million people will be living with diabetes. A diabetes diagnosis can be scary. The IDF reports that people with diabetes have an increased risk of developing an assortment of serious health problems, including diseases that affect the heart, eyes, kidneys, nerves, and teeth. Poor diet is a common contributor to diabetes. So it’s natural that newly diagnosed diabetes patients typically want to know how they can alter their diets so they can

begin to overcome their disease. That’s a good place to start, as the National Institute of Diabetes and Digestive and Kidney Diseases notes that eating well and being physically active can help people prevent or delay problems associated with diabetes. The NIDDK notes that eating a variety of healthy foods from all food groups is essential for people with diabetes. Vegetables: Broccoli, carrots, greens, peppers, and tomatoes are examples of nonstarchy vegetables that make great additions to everyone’s diet. These vegetables can be especially beneficial for people diagnosed with diabetes, as can starchy vegetables like potatoes, corn and green peas. Fruits: Diabetes patients can include oranges, melon, berries, apples, bananas, and grapes in their daily diets. Grains: Whole grains should make up no less than 50 percent of diabetics’ daily grain intake. Opt for whole-grain breads, pastas, cereals, and tortillas.

Protein: Lean cuts of meat, chicken or turkey without the skin, fish, and eggs are some examples of healthy protein sources that diabetes patients can include in their diets. Nuts and peanuts; dried beans and certain peas, such as chickpeas and split peas; and meat substitutes like tofu can make for healthy protein sources as well.

Dairy: When purchasing dairy products, stick to nonfat or low-fat milks, yogurts and cheeses. A diabetes diagnosis can be scary. If poor diet contributed to such a diagnosis, committing to eating healthier can help individuals manage their disease and possibly avoid some of its more negative consequences.

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MAY 28, 2020 • FOCUS ON HEALTH • PAGE S11

FOCUS ON HEALTH

nacks are a way of life for people of all ages, but especially children, who consume about 25% of their daily calories from snacks, according to research published in the “Journal of Nutrition Education and Behavior.” Providing nutritionally balanced snacks for your children at home can make for a happy and healthy day. Planning snacks that are as delicious as they are healthy is a winning solution, and snacks are a simple way to add more nutrition to your child’s diet. For example, low-fat and fat-free dairy foods are essential to children’s growth and overall wellness. They provide calcium and vitamin D, two nutrients kids don’t get enough of, according to the 2015 Dietary Guidelines for Americans. The guidelines recommend 2-3 servings of low-fat and fat-free dairy foods every day, depending on the child’s age. Giving kids a role in the preparation can give them added incentive to enjoy healthy treats, and these recipes are all easy enough that kids can make them on their own (or with minimal assistance). Giving your kids the ability to play a role in the kitchen and create is a gift that can last a lifetime. The culinary skills they develop early in life can give them the confidence and know-how to cook nutritious meals for themselves as teens and adults.

Red, White and Blue Greek Yogurt Bark

Prep time: 5 minutes Servings: 12 3 cups plain non-fat Greek yogurt 1/3 cup honey, plus additional for drizzling 1 teaspoon vanilla 1/2 cup strawberries, sliced into rounds 1/2 cup blueberries 1/2 cup raspberries, halved In medium mixing bowl combine Greek yogurt, 1/3 cup honey and vanilla. On parchment paper-lined baking sheet, spread Greek yogurt mixture to 1/4inch thickness. Press strawberries, blueberries and raspberries into yogurt. Freeze at least 3 hours. Break into pieces upon removing from freezer. Photos courtesy of Family Features

Good Morning Yogurt Parfait Prep time: 5 minutes Servings: 1 1/2 cup sliced or diced fruit, any variety 6 ounces low-fat or fat-free vanilla yogurt 1/4 cup granola or other cereal In small bowl or cup, layer fruit and yogurt, starting with fruit on bottom. Top with cereal or granola, if desired. Note: This recipe can be made using low-fat or non-fat cottage cheese sweetened with honey and cinnamon.

Peanut Butter Yogurt Dip

Prep time: 5 minutes Servings: 4 3/4 cup vanilla Greek yogurt 1/4 cup peanut butter 1 dash cinnamon In bowl, mix Greek yogurt, peanut butter and cinnamon until smooth. Serve with apples, graham crackers or another dipper of choice.

Get more ideas to get kids cooking and snacking smart at www.milkmeansmore.org.

PAGE S12 • FOCUS ON HEALTH • MAY 28, 2020

Together we can To support our frontline staff go to matherhospital.org/emergencyfund #TogetherWeCan #HealthcareHeroes 167193