From the Wellness Ministry...
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Malnutrition: Are You at Risk?When you think of malnutrition, you’re likely to think that it is limited to those living in developing countries or low income urban and rural families. But malnutrition is more common than you think, and those at risk may surprise you. In fact, it’s common to be overweight and have nutritional deficiencies. Malnutrition also becomes more common as we age. Good nutrition is vital to good health. If you don’t get the protein, calcium, fluid, vitamins and minerals you need, it will negatively impact your health. Too little calcium and protein affects bones and muscle, making it harder to do everyday tasks, increasing the likelihood of muscle strains, decreasing strength, and increasing fall risk. Poor nutrition also makes it harder for your body to heal and fight infections and can harm your organs. For example, vitamin and mineral deficiencies can accelerate vision loss caused by glaucoma and macular degeneration. Nutrient deficiencies can impair mental functions, and inadequate fluid intake can negatively impact kidney function.Gratitude and the Gift of Better Health - Click here to see document
The Nutritional Screening Initiative developed the following checklist to determine if you’re at risk for malnutrition:- I have an illness or condition that made me change the kind or amount of food I eat. (2 points)
- I eat fewer than 2 meals daily. (3 points)
- I eat few fruits or vegetables or milk products. (2 points)
- I have 3 or more drinks of beer, liquor, or wine almost daily. (2 points)
- I have tooth or mouth problems that make it hard for me to eat. (2 points)
- I don’t always have enough money to buy the food I need. (4 points)
- I eat alone most of the time. (1 point)
- I take 3 or more prescribed or over-the-counter medications a day. (1 point)
- Without wanting to, I have lost or gained more than 10 pounds in the last 6 months. (2 points)
- I am not always physically able to shop, cook, and/or feed myself. (2 points)
Total your nutritional score. If it’s: 0-2 Good 3-5 Moderate nutritional risk. 6 or higher High nutritional risk.
You can reduce your nutritional risk by making smart food choices and taking care of your teeth. If you are at high nutritional risk, an oral supplement or high protein smoothies/shakes may help. Consult your health care provider if you have unplanned weight changes, a poor appetite, or other problems that affect eating. Find out if you’re eligible for help paying for food at BenefitsCheckUp.org/SNAP.
PREVENTING WINTER FALLSFalls can happen to anyone and are even more common on snow and ice. The CDC reports the one out of five falls results in serious injuries like broken bones or head injuries. Here are some tips for preventing wintertime falls on snow and ice:
Keep your driveway, porch, steps, and walkways clear of snow and ice.
Choose proper footwear with nonslip soles.Test your travel path by sliding your shoe or boot to check for unseen ice.
Keep your hands out of your pockets and don’t carry heavy items that will make you unstable, so you can use your arms to help you balance.
Walk like a penguin on icy patches. Spread your feet slightly apart. Take short, shuffling steps and walk as flatfooted as possible.
Be careful when entering and exiting your vehicle. Hold onto your vehicle to support yourself.
If you feel yourself starting to fall, try to relax your muscles and fall on a fleshy part of your body like your side.Walk cautiously, don’t rush, and stay safe this winter!
PREVENTING AND MANAGING DIABETES
The Latest Physical Activity Recommendations for Preventing and Managing Diabetes.We all know that exercise is important for our health. But did you know it is particularly helpful for preventing and managing diabetes? Exercise improves the body's sensitivity to insulin, improves circulation, and reduces the high risk of heart disease and stroke that is associated with diabetes and pre-diabetes. The American Diabetes Association has issued new guidelines for exercise to help prevent and manage diabetes. Earlier guidelines recommended 150 minutes of moderate to vigorous physical activity each week (and this recommendation still stands) and not sitting for more than 90 minutes without getting up to move, but the new guidelines go further. Changes include not allowing more than two days to pass between exercise sessions, and engaging in light activity for three minutes every 30 minutes to break up periods of sitting or inactivity. Here are some suggested activities for three minute physical activity breaks:- Walk in place, around the office, or outside
- Hula hoop
- Climb stairs
- Knee or toe touches
- Make or take calls while standing
- Practice balancing on one leg
- Dance around the room
- Perform exercises such as squats, lunges, or trunk twists
ADULT VACCINATIONSThere has been a great deal in the news about vaccinations in the last couple of years. Most adults in the U.S. think “if I was vaccinated as a child I am all set for life.” Well, this is no longer correct. New scientific understanding about how vaccines work in our bodies and how our immune systems work have led the medical community to recommend that adults should now receive appropriate booster vaccinations to be fully protected. The Center for Disease Control (CDC) recommends that “all healthcare professionals should routinely assess patient vaccine needs and recommend the appropriate vaccines.” CDC, 2017. Why is this happening now? It is fairly simple: vaccinations have only been available for about 40-50 years and scientists are still learning how our immune systems respond to vaccines. They now understand that vaccinations wear off and that booster vaccinations are needed to keep a person fully protected.
A common myth about vaccinations is that the diseases that they protect you against no longer exist. This is just not true. These serious diseases do still exist, and because vaccination levels have decreased, the number of cases of these diseases have risen significantly in recent years. In Michigan in 2014 there were 1,424 cases of pertussis (whooping cough) an increase of 43% over the number of cases reported in 2013. The age range of the cases was 14 days to 90 years. Mi. Gov, 2014.
What can we all do about this? Talk with your healthcare provider, find out how up to date you are on your immunizations. Get the vaccinations you need. Vaccines are one of the safest ways to protect your health. Vaccines go through years of testing before they can be licensed by the Food and Drug Administration (FDA). The FDA and CDC continually monitor all licensed vaccines for safety and efficacy. Remember, vaccines do not give you the disease. Vaccines teach the immune system how to defend your body from the disease when a bacteria or virus is introduced to the body. Get up to date with your vaccinations for yourself, for your family, and for all the infants and people who are too young or too immunocompromised to be vaccinated themselves. Do it because it is good for you and for your community.
DRY MOUTHDry mouth, also known as xerostomia, is an uncomfortable and irritating condition. It can be caused by several factors such as medications, radiation, chemotherapy, certain health conditions, and even aging can all play a part in this problem. According to Colgate over half of all adults are currently taking a prescription medication, and one in five take four or more prescription medications per day. There are over 500 medications that are directly related to dry mouth. The lack of saliva can affect the way you chew, swallow, and taste your food. In extreme cases it can even impact the overall health of your teeth and gums. If dry mouth is left untreated, it can cause an increase in plaque formation on the teeth as well as the early stages of tooth decay. There are a few remedies to help reduce this condition. Good oral hygiene habits are a must. Brushing twice a day and flossing every day will help ensure a healthy mouth. Drinking plenty of water and chewing sugar-free candy or gum can aid in saliva production. With your doctor’s permission, you may be able to change medications or reduce the dosage of the current medication to help remedy the issue. Reducing caffeine and alcohol intake has also been shown to prevent dry mouth. Try to avoid taking an antihistamine or decongestant which actively dries out the mucous membranes. Using an over the counter mouth rinse or gel such as Biotene is a common reliever that can help reduce dry mouth. If you choose to use a Listerine mouth rinse, make sure it is nonalcoholic such as Listerine Zero. In severe cases, fluoride trays can be made by your dentist to reduce the amount of cavities caused by dry mouth by hardening the tooth enamel.By Sara Miller
What Happens When You Quit Smoking?
We’ve all heard about the dangers of smoking, but what can you expect if you quit?
- 20 minutes after quitting—heart rate and blood pressure drop.
- 8 hours after quitting—carbon monoxide levels in the blood decrease to normal and oxygen levels in the blood increase to normal.
- 48 hours after quitting—nerve endings start to regrow. The ability to smell and taste begins to return to normal.
- 2 weeks to 3 months after quitting—blood circulation and lung function improve.
- 1 month to 9 months after quitting—coughing and shortness of breath improve. Cilia (moving hair-like structures) in the lungs start functioning normally. This increases their ability to handle mucous, clean the lungs, and reduce respiratory infections.
- 1 year after quitting—heart disease risk drops.
- 5 years after quitting—stroke risk drops to that of a nonsmoker.
- 10 years after quitting—lung cancer risk drops by half and risk of cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas decreases.
There are so many ways to quit smoking. You may decide to use nicotine replacement therapy, prescription medication, hypnosis, behavioral techniques, or to quit cold turkey. Whichever method you choose, remember that there are many health benefits that await you when you quit.
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Simple Ideas for Eating Better
March is National Nutrition Month! To celebrate, here are a few tips for improving what you eat:
Eat more whole fruit instead of juice. Whole fruit provides more fiber and fewer calories than juice.
Choose lower fat dairy products. Low fat and fat free milk, yogurt, cottage cheese, and cheese are linked to reduced risk of diabetes, high blood pressure, stroke, and inflammation.
Eat more oatmeal. Oats contain soluble fiber and lower bad cholesterol. Choose plain oatmeal and flavor it with fresh or dried fruit, cocoa powder, or nuts.
Use whole grain bread for sandwiches. Look for the Whole Grain Council’s “100% whole grain” stamp.
Skip extra calories from spreads. Add moisture to sandwiches with a slice of tomato, lettuce, or mustard instead of fats like mayonnaise, butter, or margarine.
Stock up on boneless, skinless chicken breasts. They are a convenient protein source that is low in fat and calories.
Eat fish at least twice a week. Fish is a good source of protein and omega-3 fatty acids. Skip breaded, fried fish and rich sauces that cancel out the benefits.
Choose brown rice. Research suggests that brown rice lowers diabetes risk.
Eat more veggies. Eat plenty of non-starchy vegetables every day. They are high in nutrients and low in calories.
Lighten up your mashed potatoes. Substituting buttermilk for whole milk, butter, and/or cream decreases calorie and fat intake while providing much-needed calcium.
Cook with broth instead of cream. Low-sodium, fat-free broth with a splash of low-fat milk can sub for cream in sauces, soups, and gravies. Thicken as needed with a little cornstarch dissolved in water.
Save dessert for special occasions. High calorie desserts can undo all your smart food choices. Instead, satisfy your sweet tooth with fruit.
Living Heart and Brain Healthy
Lifestyle factors have a real impact on the health of your heart and brain. Here are some proven ways to improve your odds of maintaining healthy heart and brain function throughout your life.
Physical Activity Regular exercise is an important factor in keeping your heart and brain healthy. Physical inactivity and excess weight are the biggest contributors to heart disease risk. Regular exercise not only helps burn excess calories to help control your weight, but also helps prevent the natural rise in blood pressure that occurs with aging. Good blood pressure control protects the blood vessels in your heart and brain from damage, reducing the risk of heart disease and cognitive decline. Experts recommend getting at least 2 ½ hours (or 150 minutes) of moderate exercise every week such as taking a brisk walk, aerobics, swimming, hiking or doing household chores like vacuuming or gardening.
Sleep Adults need 7-8 hours of sleep each night to keep their brains healthy. Sleeping too little or too much, abnormal breathing during sleep, and excessive daytime sleepiness are associated with cognitive decline. To get a good night’s sleep, try going to bed and getting up about the same time each day, relaxing before bed, avoiding caffeine, and eating your last meal or snack at least three hours before bedtime. It also helps to keep your bedroom cool, quiet and dark and to avoid use of a computer, cell phone, or tablet for an hour before bed, as the light can disrupt your sleep-wake pattern.
Other Lifestyle Factors Avoiding tobacco, managing your stress, and eating a healthy diet round out the recommendations for keeping your heart and brain healthy. Over time, you can measurably improve your risk profile for heart disease and brain disorders by maintaining a healthy lifestyle. -
