HEALTHY LIFESTYLES A SPECIAL SUPPLEMENT TO THE DAILY REPUBLIC & ADVISOR
JANUARY 2019
healthy lifestyles
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January 2019
Fight the flu with these strategies I
By Sam Fosness The Daily Republic
nfluenza can rear its head any time of the year, but is known to be a particularly bad thorn in one’s side during times of year when the weather is cold. According to WebMD, anywhere from 5 to 20 percent of the population will get the flu in an average year and it can take three to seven days for a regular case of the illness to go away, with some effects lingering for up to two weeks. No one wants to get the flu, which is marked by fever, aches and pains, congestion, fatigue, and other symptoms. As a result, people do all they can to help prevent the flu — or at the very least shorten its duration. While flu vaccinations have reduced the risk of catching the flu, the virus continues to find its way into South Dakota. According to the South Dakota Department of Health’s influenza summary for the week ending January 5, 2019, there have been 355 confirmed cases cumulative so far this season (351 Influenza A and 4 B), while 113 new confirmed cases of influenza were reported last week. On a more positive note, South Dakota has only reported one death from the flu this season, but the virus has hospitalized 52 people as of the Jan. 5, 2019 influenza report, according to the South Dakota Department of Health.
The best way to stave off the flu is to get a flu vaccination each year. The Centers for Disease Control and Prevention says the vaccine is carefully curated to treat against the flu strains that research suggests will be the most common each flu season. Getting vaccinated by the end of October is recommended. However, it’s never too late to get vaccinated, according to Avera Health’s Director of Media Relations Jay Gravholt. “Even when the flu season is in full swing, and you haven’t been vaccinated by October to early November, getting vaccinated after the peak flu season will still lower the risk of getting the flu,” Gravholt said. Steer clear of sick individuals and make a concerted effort to avoid germs and the spread of germs. Diligently washing hands and avoiding touching your nose, eyes and mouth can help you avoid and spread germs. In addition, repeatedly clean and disinfect surfaces that may be contaminated with the flu virus. “Making sure to thoroughly wash your at work can really help keep germs from spreading,” Gravholt added. “Staying home from work when you’re sick is always important as well.” You might want to consider prophylactic treatment with an antiviral medication. In 2000, the U.S. Food and Drug Administration approved the use of oseltamivir phosphate, which is known
by the brand name Tamiflu, as a flu preventative. However, many people only reach for the drug when symptoms already have set in. Instead, it can be especially helpful in preventing the flu when someone in the household has already contracted the illness. The results of several clinical studies show that Tamiflu, when taken once daily, is up to 92 percent effective in preventing influenza illness in adolescents, adults and the elderly. Drink plenty of liquids during flu season to keep the body well hydrated so the immune system can be in top form. Fruit juices, water, broth-based soups, and sports drinks can help keep the respiratory system from forming thick mucus that can become laden with bacteria. Should a fever set in, fluids help prevent dehydration. It also can be wise to take zinc supplements during cold and flu season. Neil Schachter, MD, medical director of the respiratory care department at Mount Sinai Medical Center and the author of “The Good Doctor’s Guide to Colds & Flu,” says zinc may boost immunity, which can shorten the duration or severity of the flu. The flu can quickly escalate and cause serious symptoms. Prevention and early treatment are essential during cold and flu season.
— Metro Creative also contributed to this report.
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January 2019
healthy lifestyles 3
Canned food myths
debunked
T
he affordability of canned foods entices many people to stock up on the essentials. However, there are some people who still harbor concerns about the safety of canned foods. Getting to the truth about canned foods can assuage some of those concerns and help those on the fence stock up on these budget-friendly staples. Myth #1: Canned foods are not as healthy as fresh foods. Fresh foods, once harvested, have a finite shelf life. Plus, once fruit or vegetables are picked, their vitamin and mineral content decreases each day that they are not consumed. Many canned foods are picked and processed on the same day, helping to retain nutrients at their peak and lock them in for many months. Also, according to the Hy-Vee supermarket chain, sometimes canned foods are packed
with additional nutrients, such as increased lycopene in canned tomatoes. Myth #2: Canned foods are full of preservatives. The perception that canned foods are ‘processed’ foods often leads people to believe they’re full of unsavory ingredients. The term processing is used to describe any food that has been changed from its natural form. So removing corn from a cob counts as processing, as is baking or boiling potatoes. Canned foods are preserved by heating the items and sealing them under pressure. No other preservatives are needed to keep them fresh.
Myth #3: Can linings are dangerous. There has been controversy concerning BPA-containing plastics for many years. Even though the Food and Drug Administration, as
well as other international food safety agencies, has evaluated the extensive body of science and continue to affirm BPA’s safety in food packaging, some manufacturers are voluntarily moving away from it. Consumers can find many foods packed in cans with nonBPA linings. However, even foods packaged in BPA are considered safe for consumption. Myth #4: Canned foods are full of sodium. Some canned foods will contain salt as an added ingredient to improve taste and act as a freshness preservative. But canned foods do not rank among the biggest offenders in regard to excessive amounts of sodium. In 2012, the Centers for Disease Control and Prevention released a study that identified the top 10 food categories that contribute to high sodium diets. Pizza, cured meats, cold cuts, and
rolls made the list, while canned foods did not. Myth #5: Canned foods do not taste good. Because foods are canned when they are at peak freshness and ripeness after harvest, they retain full flavor if properly stored. Myth #6: All dented cans are unsafe. Cans can become dented in transit. Drop a can and it will dent. But that doesn’t necessarily mean foods inside dented cans are unsafe to eat. If a can is bulging or if the top or bottom of the can moves or makes a popping sound, the seal has probably been broken or compromised by bacteria and should be thrown out. Canned foods are safe and can make for valuable additions to any pantry. — Source: Metro Creative
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healthy lifestyles
January 2019
Sleep right: How to ensure a more restful night’s sleep A
estimate that insomnia costs an estimated $63 billion in lost work performance each year in the U.S. Combating insomnia is no small task, but the following healthy sleep habits may help men and women overcome their bouts of insomnia and get more restful sleep. ► Avoid too many beverages before bedtime. Drinking water or beverages that include caffeine or alcohol too close to bedtime can interrupt sleep or make it difficult to fall asleep. Too much water before going to bed may lead to nightly bathroom breaks that interrupt your sleep. Along those same lines, alcohol consumed too close to bedtime may make it easy to fall asleep fast, but you’re likely to wake up once the effects of the
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alcohol wear off, which can be very soon after your head hits the pillow. In addition, avoid caffeinated beverages in the late afternoon or evening, as caffeine stimulates the central nervous system and may compromise your ability to fall asleep. Nicotine also serves as a stimulant, so smokers fighting insomnia should avoid tobacco products in the hours before they plan to go to bed. ► Get out of bed if you can’t fall asleep. The AASM recommends getting out of bed if you haven’t fallen asleep within 20 minutes of lying down. The longer you lay in bed without falling asleep, the more likely you are to dwell on your sleeping problems. If you need to get out of bed, spend some quiet time reading a book in another room before returning to bed.
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dequate sleep is an essential element of a healthy lifestyle. But as beneficial as a good night’s rest is, restful sleep is proving elusive for millions of people across the globe. According to the American Academy of Sleep Medicine, 10 percent of adults in the United States have a chronic insomnia disorder. That translates to roughly 32 million people in the United States alone who struggle to fall asleep or stay asleep at least three times per week for at least three months. Sufficient sleep boosts energy levels and makes it easier to focus and concentrate, while insomnia contributes to poor memory, disturbs mood and leads to daytime sleepiness. But insomnia is not just harmful to individuals. The AASM notes that researchers
► Dim the lights inside your home. Two to three hours before bedtime, dim the lights in your home. Dim lighting signals to your brain that it should begin making melatonin, a hormone that is closely associated with sleep. ► Eliminate potentially distracting sounds. A poor sleep environment can contribute to insomnia, and distracting sounds can make it hard to fall asleep. Fix distractions such as leaky faucets and close bedroom windows if nearby traffic
10 PERCENT OF ADULTS
IN THE UNITED STATES roughly 32 million people in the U.S. alone struggle to fall asleep or stay asleep at least three times per week for at least three months is compromising your ability to fall asleep at night. If necessary, use a white noise machine that blocks out distractions but contributes to a consistent sleep environment. ► Use your bed only for sleep and sex. Resist the temptation to finish watching a movie, television show or ballgame in bed, using your bed only for sleep and sex. If you grow accustomed to working in bed or watching television in bed, you may have trouble falling asleep once you turn the lights off and close your eyes. More information about combating insomnia is available at www. sleepeducation.org. — Source: Metro Creative
January 2019
healthy lifestyles 5
5 dermatologist tips for winter skincare Conquer winter itch with dermatologist tips
T
he chill, the dryness, the itch: As temperatures drop, winter can wreak havoc on your skin. Fortunately, you can fight winter’s wrath by taking a few smart, proactive steps. Winter skin woes are common, with 83 percent of Americans saying their skin feels differently during the winter than it does the rest of the year, according to a recent survey conducted online among 2,000 U.S. adults by Harris Poll on behalf of CeraVe. More specifically, 77 percent say their skin feels dry in winter and 41 percent even describe it as itchy. “Winter weather can affect all skin types,” says board-certified dermatologist Dr. Shari Marchbein. “Even though people are aware that their skin is dry, they often unknowingly make mistakes that can cause their skin to feel worse. Being mindful of how you’re treating your skin and adapting your skincare routine are two essential ways to help ease the skin discomforts that often come with the season.” To help fight dry and itchy skin brought on by winter, Dr. Marchbein suggests five simple skincare tips: 1. Stay warm, not hot Everyone loves a long, hot shower in the winter. In fact, the survey found 50 percent of people take more hot showers during the winter. Unfortunately, hot water strips the skin of natural moisture that keeps it healthy, hydrated and protected. Take a short, lukewarm shower instead to avoid irritating the skin. Find that warm comfort by cozying up in a blanket afterward instead. 2. Fix the winter itch That winter itch is most commonly caused by severely dry skin, so be sure to moisturize daily with products that contain ceramides to maintain hydration and fight dryness. Ceramides are naturally found in skin but can be regularly disrupted by factors like
the environment and daily activities, leading to dry skin. Keep a tub of a ceramide-rich cream in your bathroom to slather on while your skin is still wet after showering to really seal in moisture and help restore the skin’s protective barrier. For added moisture and protection, use an ointment like CeraVe Healing Ointment, which contains ceramides and helps to heal dry, chapped skin, and immediately slip on socks, gloves and comfortable clothes to help it soak in. 3. Dress smart When you’re heading outside, be sure to bundle up! Always wear gear that protects your skin from the elements, like hats, scarves and gloves. Additionally, while winter makes us more inclined to bundle up in cozy sweaters, avoid any materials that may irritate your skin. If you feel itchy under your favorite wool sweater, wear a breathable shirt underneath or consider swapping it for a different material, like fleece or cashmere. 4. Maximize moisture The colder winter air pulls moisture from the skin leaving it dry, itchy and lackluster, and heading indoors isn’t helping. The rising thermostat in your house causes dry air that sucks hydration from your skin. Use a humidifier to add moisture back into the air in main spaces, like your bedroom. You should also be sure to adapt your skincare routine for the winter just like you would your wardrobe. Swap your light creams out for richer products that will add the extra moisturization needed during the winter and be sure to use them twice daily. 5. Drink up However, adding moisture back into the air isn’t the only way to hydrate yourself. You should also be moisturizing yourself from the inside out by drinking plenty of
water throughout the day. Water has a wide array of health benefits and the quality of your skin is one of them — especially during the winter months when we tend to lose moisture more often. Warm tea is another great way to get hydrated while comforting yourself during the colder months.
“Winter doesn’t have to mean dry, itchy and uncomfortable skin,” says Marchbein. “A few proactive steps and adjustments to your daily routine can help ease some of those winter worries so you can enjoy all the fun the season has to offer.” — Source: Brandpoint
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healthy lifestyles
January 2019
New year, healthy you: 4 steps for a healthier you
T
he new year is often a time filled with selfreflection and thoughts of personal transformation, prompting individuals to start hitting the gym, eating right and reconnecting with old friends. However, New Year’s resolutions can often be short-lived, frequently not even lasting through February. Instead of taking on large, difficult-to-maintain resolutions, there are smaller, simpler steps and habits that can be embraced, bringing a lasting healthier you into the new year.
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Self-care isn’t selfish When too many obligations and plans with family and friends become a burden, it’s OK to take a pass. If needed, spending a night at home or retreating to the comfort of your bed can help keep unintended stress at bay. Everyone needs a break from their social life on occasion.
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Bring on the breakfast Busy mornings might leave you feeling short on time and skipping out on breakfast altogether. Though it might feel like a huge time saver, skipping breakfast
is actually detrimental to your day. Quick breakfast options that you can prepare ahead of time, like veggie egg muffins or overnight oats, provide energy and nutrients, like fiber, that you need to keep you and your body moving all day long.
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Treat the small stuff If you feel that something is off with your body, no matter how small it may seem, taking action from the start can go a long way in preventing bigger issues. Treating minor health conditions can be just as important for
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Work, walk, work. Repeat. Remaining sedentary all day can lead to a number of physical effects and pains.
To help steer clear of these, set a timer and get up for a five-minute lap around the office or house every hour or so. Not only will you minimize potential aches, but getting up and moving throughout the day can also make you more productive. With these tips in mind you can be more on top of your health throughout the new year without making any drastic changes. For more information on bum issues and hemorrhoid relief, visit www.preparationh.com. — Source: Brandpoint
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January 2019
At home hacks:
When a cough or cold strikes, strike back
I
f you’re hearing the people around you start to sniffle and hack, you may feel a sense of impending doom about your chances of avoiding a cough or cold. Unfortunately, since the average American contracts two to three colds every year, according to the CDC, you may be right. But if you do come under the weather, there’s no reason to suffer needlessly. That’s especially true if you prepare now by storing away the essentials you’ll need when sickness strikes. When it comes to anticipating cough and cold season, consider the following care tips from author and health and wellness expert Cassie Sobelton. ► Stock up. When you’re sick, the last thing you want to do is shop for supplies you need for relief, so prepare now by stocking up on your sick day essentials. From tea and
honey for soothing comfort to tissues and sanitizers for clearing away germs, having it on-hand now will give you the first sense of relief when sickness strikes.
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► Fight germs. Make a habit of carrying disinfectant wipes or sprays so you can clean up any areas that may have been exposed to germs, like common areas in the workplace. Be sure to also wash your hands several times a day and avoid touching your eyes, nose or mouth with your fingers. ► Fuel your body. This will boost the immune system’s ability to fight off germs. Eating quality foods helps the body thrive and assists in removing toxins and chemicals that can be harmful to the body, so a healthy diet will help your body feel its best.
— Source: Brandpoint Content
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► Relax and recharge. One of the best things you can do to help your body get back to health is to relax. Staying home to rest will not only give your body the care it needs, but will help you avoid spreading germs to friends and co-workers. Take a steamy shower, turn on a humidifier filled with water and a little eucalyptus oil, drink herbal tea with honey and lay low until you’re feeling your best. Entirely avoiding colds or coughs during the cold months of winter may be nearly impossible, but such illnesses can be easier to tolerate if you take steps to reduce their severity and stock up on comforting supplies. For more information on effective over-the-counter medications for common colds and coughs, visit www.robitussinhoney.com.
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healthy lifestyles
January 2019
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