Healthy Living Spring 2023

HEALTHYliving

SPRING 2023

Heart-healthy foods to add to your diet

Ahealthy diet can help people lower their risk for various conditions, including heart disease. That’s a significant benefit, as the World Health Organization estimates that 32 percent of deaths across the globe can be attributed to cardiovascular disease, which is an umbrella term used to refer to a group of disorders of the heart and blood vessels.

Individuals who want to change their diets are urged to speak with their physicians for insight regarding specific changes that can address any preexisting issues they may have. But it never hurts to consider heart-healthy foods, and the Office of Disease Prevention and Health Promotion at the U.S. Department of Health and Human Services recommends adding these heart-healthy foods to your shopping list.

FRUITS AND VEGETABLES

Variety is the spice of life, and the good news is that an assortment of fruits and vegetables promote heart health. That means individuals can eat a heart-healthy diet without eating the same foods every day. The ODPHP notes that fresh, frozen, canned, or dried fruits and vegetables can all promote a healthy heart.

• Fresh vegetables: Tomatoes, cabbage and carrots

• Fresh fruits: Apples, oranges, bananas, pears, and peaches

• Leafy greens: Spinach, Romaine lettuce and kale

• Canned vegetables: Look for low-sodium canned veggies

• Frozen vegetables: Look for products without added butter or sauces

• Canned, frozen or dried fruit: Look for varieties with no added sugars

DAIRY

The ODPHP recommends fat-free or low-fat dairy. Such products include:

• Fat-free or low-fat (1 percent) milk

• Fat-free or low-fat plain yogurt

• Fat-free or low-fat cheese or cottage cheese

• Soy milk with added calcium, vitamin A and vitamin D

WHOLE GRAINS

Various products may be promoted as “whole grain,” but the ODPHP notes that whole wheat or another whole grain should be listed first in the ingredient list. Products that are “100 percent whole grain” also should be chosen over the alternatives.

• Whole-grain bread, bagels, English muffins, and tortillas

• Whole-grain hot or cold breakfast cereals with no added sugar, such as oatmeal or shredded wheat

• Whole grains like brown or wild rice, quinoa, or oats

• Whole-wheat or whole-grain pasta and couscous

PROTEINS

Heart-healthy proteins can add variety to a diet, which can make it easier to enjoy different flavors and dishes.

• Seafood, such as fish and shellfish

• Poultry: Chicken or turkey breast without skin, or lean ground chicken or turkey (at least 93 percent lean)

• Lean meats: Pork shoulder, beef sirloin or lean ground beef (at least 93 percent lean)

• Beans, peas and lentils: Black beans and chickpeas (garbanzo beans)

• Eggs

• Unsalted nuts, seeds and nut butters, such as almond or peanut butter

How to avoid computer eye strain

Workplace hazards are a part of life for people in various professions.

Office workers might not consider themselves vulnerable to injury when they’re at work, but individuals who spent much of their day staring at a computer screen are at risk of developing computer eye strain.

According to The Vision Council, nearly 60 percent of individuals who routinely use computers and digital devices experience symptoms of computer eye strain. The health care experts at Cedars Sinai note that computer eye strain symptoms can include dry eyes, headache, blurred vision, and eye twitching. Despite the prevalence of computer eye strain, office workers and others who spend long periods of time at their computers can take steps to reduce their risk.

• Redo your work environment. Cedars Sinai recommends individuals concerned about computer eye strain create a better work environment to

reduce their risk. The online vision health and wellness resource All About Vision notes that eye strain is often a byproduct of excessively bright light. That light could be natural light coming in through a window or from interior lighting that is harsh on the eyes. If exterior light is making your office excessively bright, close drapes, shades or blinds to keep that light out. Excessively bright lighting fixtures can be remedied by using fewer light bulbs or fluorescent tubes or replacing existing bulbs with lower intensity alternatives. All About Vision also notes that some individuals find floor lamps that employ soft white light from LED bulbs are less taxing on their eyes than overhead fluorescent lighting.

• Schedule vision checkups. Cedars Sinai notes that uncorrected vision problems are a major cause of computer eye strain. The American Academy of Ophthalmology recommends individuals get a complete eye exam once in their 20s, twice in their 30s and then again when they turn 40.

A comprehensive eye exam at 40 is necessary because the AAO notes that this is when early signs of disease or changes in vision may appear. Diseases or changes can contribute to computer eye strain, among other issues. After conducting a comprehensive eye exam, ophthalmologists will then tell patients how often they should have their vision tested, and individuals should heed this advice and keep appointments.

• Upgrade your tech. All About Vision notes that flat-panel LED screens with anti-reflective surfaces are preferable to computer screens with cathode ray tubes, which can cause an imperceptible flicker of images that contributes to computer eye strain. A large display screen, whether it’s a desktop computer or a monitor connected to a laptop, also can reduce risk for computer eye strain.

Computer eye strain can make workdays difficult for office workers. Individuals who think they might be dealing with eye strain can try various strategies to prevent it or reduce its severity.

What dental hygiene does for overall health

Brushing and flossing your teeth may save you extra sessions in the dentist’s chair each year, but the benefits of dental hygiene do not end with pearly whites. In fact, there’s a direct correlation between oral hygiene and overall health.

Oral health offers clues about overall health, advises the Mayo Clinic. When a dentist or hygienist checks a person’s mouth, he or she is getting a window into that person’s overall wellness — including if something is amiss.

Dental hygiene matters because, without proper brushing and flossing, bacteria in the mouth can grow unchecked. Over time, that bacteria can infiltrate and break down the soft tissues in the gums and teeth, eventually leading to decay and gum disease. Greenwood Dental Care in Illinois states that the bacteria from the mouth could travel into the bloodstream and elsewhere, causing a host of issues.

There’s a high correlation between an unhealthy mouth and systemic diseases. The United Kingdom-based dental group Fulham Road Dental indicates that gum disease is linked to heart problems, kidney diseases and certain types of cancer. Dentists who notice problems in their patients’ mouths may be able to predict potential illnesses elsewhere in the body, advising those patients to seek consultations with

other healthcare providers.

Here’s a deeper look at some of the correlations between oral health and overall health, courtesy of the Mayo Clinic.

• Endocarditis: When bacteria or other germs from the mouth or another part of the body spread through the bloodstream, they can attach to certain areas of the heart. This causes an infection in the inner lining of the heart chambers or valves.

• Pregnancy and birth complications: Periodontitis has been linked to low birth weight and premature birth.

• Cardiovascular disease: While it’s not fully understood why, clogged arteries, stroke and heart disease may be linked to inflammation and infection caused by oral bacteria.

• Pneumonia: Bacteria in the mouth may be pulled into the lungs, where it can lead to respiratory illness, such as pneumonia.

It’s a two-way street with health and the mouth. Certain diseases can lead to issues in the mouth. HIV/AIDS may cause mucosal lesions in the mouth; those with osteoporosis may have weakened periodontal bone and tooth loss; and research has shown that diabetes puts gum health at risk.

Individuals should make oral health a priority, as it has a significant effect on their overall health and well-being.

How to enjoy a healthy summer

Ahealthy summer is one when individuals avoid illness and make the most of a time of year when no one wants to battle colds or other issues that affect their wellbeing. The following are a handful of strategies that can help people enjoy a healthy summer.

• Protect your skin from the sun. The Centers for Disease Control and Prevention recommends individuals apply a broad-spectrum sunscreen with a sun-protection factor (SPF) of 15 or higher before going outside. Sunscreen should then be reapplied as necessary and especially after swimming or excessive sweating. The American Cancer Society notes that sunburn that blisters can increase risk for skin cancer, but sunburns affect short-term health as well. Studies have shown that sunburn adversely affects immune system response, which could make people more vulnerable to viruses like

COVID-19 or the common cold.

• Limit alcohol consumption. Social schedules tend to fill up in summer, as seemingly everyone wants to host a backyard barbecue. The party vibe synonymous with summer leads to increased opportunities to drink alcohol, but excessive amounts of alcohol and summer sun are a bad combination. According to the National Institute on Alcohol Abuse and Alcoholism, hot summer days increase fluid loss through perspiration, while alcohol contributes to fluid loss through an increased need to urinate. Significant fluid loss can lead to dehydration and heat stroke.

• Eat the right foods. Summer is not typically as hectic a time of year as other seasons, particularly for parents accustomed to driving kids from one activity to another during the school year. But come summer, weekends filled with social engagements and a greater desire to be active outdoors can prove exhausting. The CDC notes that a diet

filled with colorful fruits and vegetables supports muscles, strengthens bones and boosts immunity. That can make it easier to handle a physically active summer regimen and ensure that the immune system is in better position to fight off anything that may want to get in the way of summer fun.

• Get adequate sleep. What’s better than a midday summertime nap? The answer to that is better sleep overnight. Adults should aspire to get between seven and eight hours of sleep each night, which can fortify their immune system and ensure they don’t miss out on any summertime fun. According to the Mayo Clinic, sleep deprivation can lead to decreased production of proteins known as cytokines, which are vital to fighting infection and inflammation.

A healthy summer makes for a more enjoyable summer. By embracing various immune-boosting strategies, individuals can make this summer even more fun.

Quitting vaping may be a life-saving resolution

Electronic cigarettes and other vaping devices were once described as potentially “safer” and “healthier” methods of smoking, even by leading health organizations. Many former tobacco smokers even turned to e-cigarettes as a method to quitting traditional cigarettes. However, recent research into vaping and a rash of mysterious lung illnesses and deaths recently linked to vaping has led many to question if vaping is safe. Those who suspect it’s not may be wise to quit.

THE ILLNESS TOLL RISES

The Centers for Disease Control and Prevention says that, as of September 2019, there were 530 cases of vapingrelated lung illnesses. Eight people also died in six states, with the first confirmed death occurring in April. The first known vaping-related illness in Canada was documented on September 18, 2019, when a youth from Ontario was put into intensive care for respiratory illness. While federal and state investigators are largely focusing their investigations on vape cartridges that likely contained tetrahydrocannabinol (THC), the psychoactive component linked to marijuana, as a potential source of these illnesses, all electronic cigarette devices are now under scrutiny.

A SCHOOL EPIDEMIC

Vaping has quickly become an epidemic in schools. More than 3.6 million American middle and high school students currently use e-cigarettes, according to the latest National Youth

Tobacco Study. Teen nicotine vaping rates in 2019 were double those of 2017, the National Institute on Drug Abuse says.

Despite the installation of vaping detectors, and some schools going so far as to remove doors from bathroom stalls, opportunities to vape still abound. Older students may leave campus to vape in their cars during lunch breaks. Laws restricting sales of e-cigarettes to youth in certain states have already been implemented. Lawmakers also plan to ban most flavored e-cigarettes and nicotine pods in an attempt to curtail their use among teenagers.

MYSTERY INGREDIENTS

Many adults look to e-cigarettes to reduce their dependence on tobacco products. However, Johns Hopkins Medical Center warns e-cigarettes are just as addictive. Also, many e-cigarette users get even more nicotine through extra-strength cartridges or by increasing

the voltage to get a greater hit of the addictive substance. The Food and Drug Administration has not approved vaping as a smoking cessation method.

People never can ber certain about the ingredients in vaping liquids. And as the popularity of e-cigarettes grows, newer, cheaper, and poorly regulated products are being imported from all over the world to meet the demand. According to the CDC, exposure to such products may cause a range of symptoms, including cough, chest pain, shortness of breath, fatigue, vomiting, diarrhea, and fever. There also have been cases of “popcorn lung,” which derived its name from a former chemical flavoring (diacetyl) used in microwave popcorn linked to scarring of the tiny air sacs in the lungs, resulting in suffocation. Popcorn lung also has been linked to vaping use.

More evidence continues to point to vaping as an unsafe practice. Quitting the habit now can have profound, potentially life-saving effects.

MEDICAL AND HEALTH DIRECTORY

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Now scheduling 3D Mammography

Colon Cancer.

Early detection from screenings may save your life.

Colon cancer is very prominent and very deadly in North Carolina. But you are not defenseless. Screenings may prevent twothirds of all colon cancer deaths.

Beginning in your forties, you need to get screened. Family history or IBD increases your risk, and so do lifestyle factors including diet, exercise, alcohol, and smoking.

Scheduling a colonoscopy screening gives you an advantage because it helps doctors identify potential problems earlier, when they are more treatable.

Colonoscopy screenings are:

• Recommended beginning at age 45 or sooner

• An essential part of your regular health care

• Offered in many convenient locations

• Covered by most insurance plans

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