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8 ways to keep your sanity this season

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Flip the switch on how you approach holiday gatherings to focus on joy. (Courtesy Spectrum Health Beat)

By Health Beat staff


It’s that time of year again. The time when, for some of us, the thought of family get-togethers and holiday parties causes stress and anxiety well before the dates and times are confirmed.


Adding pressure to your busy schedule might be jet-lagged in-laws, moody teens or a coworker that rubs you the wrong way.


And, let’s face it, the country is divided. There’s anger, finger-pointing and blaming that can spill over into your relationships under normal circumstances, relegating November and December to a time of endurance rather than enjoyment.


How are you to cope with such a cocktail of human quirks amid the heightened tensions of holiday expectations? And, no, the answer is not more cocktails.


The following tips from Spectrum Health psychotherapist Anya Nyson, LMSW, won’t give you unique gift ideas or ways to carve out more time.


Instead, her list will make you more aware of yourself and others so you can see things from a different perspective.


“Practicing the following mental tools can help you more fully enjoy what you are wired for—connection and belonging,” she said.

1. Cultivate flexibility

You made elaborate New Year’s Eve plans and paid an inflated price to get into a well-advertised party.


You imagine for weeks how amazing the night is going to be. As the night comes to a close, you’re disappointed it didn’t live up to your expectations.


Conversely, remember that party you forgot about until the day of? You dreaded going and complained silently, but went anyway only to be pleasantly surprised by how nice it was.


“Think of expectations as disappointments waiting to happen,” Nyson said. “Rather than having expectations, cultivate flexibility instead.”


Work on catching yourself dreading a holiday dinner at your in-laws. Then, say to yourself, “I have no idea how this is going to go, but whatever happens, I’ll roll with it.”

2. Be realistic and kind to yourself

You don’t want to make pies from scratch, but you tell yourself you should. You want two helpings of mashed potatoes, but think you shouldn’t go for seconds.


“Your worth as a person is not contingent on your flaky homemade crust and fluffy whipped cream nor for only having one helping of potatoes,” Nyson said. “Try this trick the next time you say should or shouldn’t to yourself: Replace the word should with ‘don’t want to.’ Replace the word shouldn’t with ‘want to.’”


Example:


‘I should make pies from scratch’ becomes ‘I don’t want to make pies from scratch.’


‘I shouldn’t have seconds’ becomes ‘I want seconds.’


“The reworded statement is your truth,” she said. “When you don’t mind doing something, you don’t have to tell yourself you should do it, you just do it. Shoulding is an attempt to guilt yourself into doing or not doing what you think you should or should not do. By being honest with yourself, you’re eliminating the guilt. This truth allows you to choose to do something or not rather than pressuring or shaming yourself.”


Also, if there are any negative comments about your store-bought dessert, you can tell them they will find you being well-rested and in a good mood more palatable than your homemade pie.

3. Don’t poke the bear

You have an overt, or covert, rivalry with your sister-in-law, and you can’t wait to brag about the promotion you received or your children’s many accomplishments.


“When you want to humble-brag, inquire instead how they’ve been since you saw them last,” Nyson said.


Reciprocity is more likely to keep a conversation going and allow you to share. Sincere tellings of achievements are better received than trying to one-up others and help build the relationship rather than drive a wedge in it.


Or, perhaps you find teasing your goth nephew, with his stringy black bangs covering his face, a fun way to get the room laughing and to pass the time before dinner. Rather than belittling your nephew in front of everyone, ask him what his favorite video game is and keep the conversation going. Get to know him as a person rather than judging him.

4. Don’t take the bait

Does Grandpa George feel compelled to share his political views because it’s his house? And, how many times has he reminded everyone he worked hard and paid his taxes, not like those youngsters?


As much as you want to point out to Grandpa George how things have changed since his day, you won’t change his mind, so don’t even go there.


Instead, prepare pat responses ahead of time that you can use repeatedly. Use a sincere tone and say something like, “You are a good man, Grandpa,” or “We appreciate all you’ve done, Grandpa,” and move on. It helps to think of your responses ahead of time, so you have them at the ready.


“Bonus: This is a great parenting tool,” Nyson said. “Rather than arguing with my teens when they didn’t like a no response, I would say, ‘I love you too much to argue,’ in a loving voice, then say nothing else. They quickly learned that this meant I was not going to argue with them, thus eliminating badgering.”

5. Accept that others don’t have to share your values

Do you think Grandpa George should keep his opinions to himself? Do you think your family shouldn’t eat turkey because you’re a vegetarian?


‘Shoulding’ on others will only result in anger and frustration for you. You get angry at others when they don’t do what you think they should, or do what you think they shouldn’t.


Try this trick next time you catch yourself saying should or shouldn’t about someone: Replace the word should with ‘doesn’t have to.’ Replace the word shouldn’t with ‘can.’


Example:


“Grandpa George should keep his opinions to himself” becomes “Grandpa George doesn’t have to keep his opinions to himself.”


“My family shouldn’t eat turkey” becomes “My family can eat turkey.”


“Practicing this helps to remind you every person is unique, and they are not wrong or less than because they have different values from yours,” Nyson said.

6. Don’t personalize

Did your mother make a passive-aggressive remark about how she thinks women with long grey hair look like witches? Do you think she said it because you stopped coloring your hair six months ago?


Or, do you believe your father-in-law talks on and on about his financial portfolio, golf handicap, boat and vacation home as a way to make you feel inadequate?


“It is one of the most liberating things you can do for yourself once you no longer personalize what others say,” Nyson said. “What others say is 100% about them because it is based on their values and beliefs. Consider their history and perspective and how that plays into what they say.”


Think of your mother’s generation and what was considered attractive in her era. In her day, women with long, grey hair were grannies in muumuus with no bra. In her day, coloring your hair when it turned grey meant you wouldn’t be that kind of old lady. Things have changed for your generation, but she still has her long-set beliefs.


Maybe your father-in-law grew up believing a person’s value came from what they had, and he’s showing his value to you. Consider his generation and beliefs. They are not about you.

7. Instead of ‘I have to’—say ‘I get to’

A coworker asks you what your plans are for the holidays. You say, “Ugh. We’re exchanging gifts at my partner’s family’s house.”


“Negative thoughts create negative emotions,” Nyson said. “In this case, perhaps dread, annoyance or resentment. A quick reframe is to replace ‘have to’ with ‘get to.’”


“I have to go to my partner’s family’s house,” becomes “I get to go to my partner’s family’s house.” A positive thought will create positive emotions. Using this trick can reduce your level of negativity.

8. Practice self-care before, during and after

Slowing your breathing will slow down your heart rate, helping to reduce your anxiety. The go-to breathing technique Nyson teaches people for anxiety goes like this:

  • Inhale for a count of 4
  • Hold your breath for a count of 4
  • Exhale for a count of 6
  • Hold for a count of 4
  • Do several rounds, then return to your normal breathing.
  • Repeat as needed.

Practice mindfulness meditation.


“Your mind’s job is to think, so you’re not going to stop it from doing its job,” Nyson said. “The goal of mindfulness meditation is to keep your mind in the present moment, noticing your thoughts, emotions, body and external stimuli without judgment. You can significantly improve your mood and outlook on life by making this a consistent practice.”


Using mindfulness apps is a great tool to help. Nyson recommends the app Headspace as a great way to start and maintain the practice.


Maintain a gratitude list. “Identify three unique things you’re grateful for each day,” Nyson said. “I recommend keeping a running list in the notes on your phone or in a journal. By doing this, you can look back and reinforce all the reasons you have to be grateful.”


Don’t overindulge. Alcohol lowers your inhibitions, but it also increases impulsivity by slowing down the activity in the prefrontal cortex, the part of the brain responsible for rational thought and decision-making.


You know you need sleep, and you know the reasons why. Value your needs over cultural expectations.


“You will feel better when you listen to the wisdom of your body,” Nyson said.


Use a mantra. Repeat a word or phrase to increase your input of positive thoughts. One method is to link it to your breath. Inhale what you want to take in and exhale what you want to send out. Here are a few examples:

  • Inhale: I am loved. Exhale: I express love.
  • Inhale: I can do this. Exhale: This, too, shall pass.
  • Inhale: Joy to me. Exhale: Joy to the world.

“‘Be the light. See the light’ is my mantra,” Nyson said. “Inhaling while thinking, ‘Be the light’ reminds us to be kind to others and to be a force for good in the world. Exhaling, ‘See the light’ prompts us to see what is right in others and the world.”


Choose to be the light at your holiday events. Choose to see the light in those to whom you connect.


“Imagine the holidays if we all worked on this,” she said.


Reprinted with permission from Spectrum Health Beat.




9 ways to make your vacation foolproof

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Before you hit the beach or ski slopes, make your vacation foolproof. (Courtesy Spectrum Health Beat)

By Health Beat staff


Whether your family’s travel plans include some fun in the sun, makin’ a splash or skiing the slopes, nothing puts the damper on a vacation faster than illness or injury.


There are several things you can do before, during and after your travels to make your experience a memorable one. For all the right reasons.

1. Think like a Boy Scout

Travel itself is stressful. And breaks can be a particularly crazy and frustrating time, especially if you’re traveling with kids.


“The most important advice I give to my patients is be prepared. That, and remember to pack your common sense,” said Philip Henderson, MD, division chief, internal medicine and pediatrics, Spectrum Health Medical Group. “People on vacation tend to do things they’d never do at home, which can lead to trouble. You’ll be able to deal with the unexpected and avoid a lot of stress by being well-prepared and using your head.”

2. Give yourself a boost

A healthy immune system before you leave can lessen the chance of downtime due to illness on your vacation and when you get back home. So, before you even think about what to pack, give your immune system a boost: get plenty of rest, eat right and stick to your normal exercise routine.


Make sure you and your kids are up to date on all your vaccinations, including your flu shot, Dr. Henderson said. Take this quiz to find out which vaccines you or your children age 11 years and older may need, and be sure to get them a couple weeks before you travel.


If you’re traveling outside the continental U.S., check the Centers for Disease Control and Prevention and the World Health Organization for recommendations on additional vaccinations and other travel health precautions.

3. Mind your medications

Pack enough of your prescription medications in your carry-on luggage to last the entire trip—and a little extra in case your return trip is delayed. Bring a list of the brand and generic names of all your medications, including the dosage and frequency, in case you need to get a refill during your trip.


Bring both your standard, everyday medications, as well as any emergency medications you might need. This may include an EpiPen if you have a severe allergy or an inhaler if you’re prone to asthma attacks.


Take a basic medical kit with you. Dr. Henderson suggested:

  • Band-Aids
  • Antibiotic ointment
  • Aspirin or Tylenol
  • Aloe gel (for sunburn)
  • Antacids such as Tums (for upset stomach)
  • Pepto-Bismol tablets (for traveler’s diarrhea)

“Be sure you get the real Pepto-Bismol,” Dr. Henderson said. “Look for bismuth subsalicylate as the key ingredient for it to really work.”


If you take certain medications, or have chronic health conditions such as diabetes or epilepsy, carry an alert notification or identification card with you.


“This is especially important for people who take a blood thinner,” Dr. Henderson said. “If you’re in an accident or are unconscious, emergency medical personnel need to be aware in order to properly treat you.”

4. Going airborne

Given the lengthy time spent in crowded planes, air travelers are often concerned about catching an illness from other passengers. In addition to what’s floating around in the air, studies have shown that illness-causing bacteria can survive on surfaces inside airplanes for days or even up to a week.


So how can you stay safe and healthy on the airplane?

  • Clean your hands thoroughly and often. Travel with a small bottle of hand sanitizer. Use it once you are settled in your seat and again after you depart the plane.
  • Cover your mouth and nose with a scarf or tissue if someone near you sneezes or coughs in your direction. Discard used tissues right away and then wash your hands.
  • Bring your own pillow and blanket instead of using those handed out by the airline.
  • Drink lots of water and nonalcoholic, decaffeinated beverages to stay hydrated. The air in airplanes is dry so it’s easy to become dehydrated.
  • Stretch your legs. Even healthy people can get blood clots in their legs after long flights. When allowed, walk up and down the aisles and stretch your calf muscles while you’re sitting.

Remember, the risk of infection doesn’t end when you get off the airplane.


Cruise ships and busy resorts can also expose you to some nasty infections. Norovirus, which causes vomiting and diarrhea, is known to plague these vacation escapes.


Scrupulous hygiene is the key to avoiding these highly contagious bugs. Wash your hands after every trip to the bathroom and before every meal. Soap and water is best, or use a hand sanitizer with at least 60 percent alcohol.

5. Avoid traveler’s stomach

Changes in diet can wreak havoc on your digestive system. While a slice of pizza or a burger might be tempting while waiting for your flight, eat a salad or something rich in fiber to avoid stomach problems later.


Once you arrive, try to eat as much like your normal diet as possible. Go ahead and have some treats. It’s your vacation, after all. But make sure the majority of your meals contain vegetables, fruit, lean protein and whole grains. Drink plenty of water, too.


If you know you have a sensitive stomach, take one Pepto-Bismol tablet each day to prevent traveler’s diarrhea, Dr. Henderson suggested.


And a final word of caution on food safety: If food left out on a buffet table looks wilted or dry around the edges, it’s probably best to stay away.

6. Drink up

Water, water, water. Staying well hydrated is important.


“People don’t realize how much water they lose when they sweat,” Dr. Henderson said. “And when your body is dehydrated, you feel lousy. Dehydration affects your metabolism, your circulation, and causes headaches and dizziness.”


One way to tell if you’re drinking enough water is to look at your urine. If you’re going at least four times a day and it’s relatively clear in color, you’re in the clear. If it’s dark in color, you’re dehydrated and need to drink more water.


If drinking alcohol is part of your break, remember that it can impair your judgment and actions.


Binge drinking, in particular, can be a problem on vacation. It’s the most common pattern of excessive alcohol use, defined for men as consuming five or more drinks, and women consuming four or more drinks, in about two hours.

7. Beware the buzz

Educate yourself about the local bugs and reptiles, especially if you’re traveling off the beaten path, Dr. Henderson said. Know which are poisonous and which are not.


Mosquitoes carrying dengue fever, Zika virus and chikungunya virus, once found only in Africa and Asia, have been found in Florida, Hawaii, the Caribbean, South America and Central America.


To avoid bites, stay inside or in screened-in areas or cover up during peak mosquito hours–sunrise and sunset, and in early evening. Also avoid tight clothes, dark colors and perfume. Natural repellents with 20 percent picaridin, or deet-based products with 30 percent deet or less, also work well.


Women who are pregnant or plan to become pregnant may want to avoid places where there is active Zika transmission, noted Vivian Romero, MD, a maternal fetal medicine specialist with Spectrum Health Medical Group.


“Decisions about pregnancy planning are personal,” Dr. Romero said, suggesting that those who are considering becoming pregnant use condoms and put off conception for up to six months after returning from a visit to a Zika-confirmed area. “We recommend talking with your health care provider if you’re not yet pregnant, but thinking about having a baby in the near future.”

8. Soak it up. Safely.

It’s tempting to soak up the rays by staying in the hot sun all day. Although getting a little sun can have some health benefits (think vitamin D boost), the sun’s ultraviolet rays can damage your skin in as little as 15 minutes.


“Terrible sunburns are by far the most common thing we see in people returning from vacations,” Dr. Henderson said. “Be sure to apply sunscreen to the top of your feet. That’s one spot where we see the worst burns. The other is on the top of the head for men who are bald or have thinning hair.”


This also applies to those enjoying ski trips—that powdery white snow reflects the sun’s rays and can burn you to a crisp if you aren’t careful.


Always practice sun safety: wear a hat, protect your eyes with wraparound sunglasses that provide 100 percent UV ray protection, and for sunscreen, use one with a SPF double what you’d normally use at home, said Dr. Henderson.

9. Home sweet home

Once you’re home, pay attention to how you feel. While it’s normal to feel a little rough around the edges after traveling for a day or two, if you feel worse each day rather than better, see your doctor.


Reprinted with permission from Spectrum Health Beat.



6 tips for stylish (and healthy) heels

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They’re fun and fashionable, but heed these warnings to save your heels. (Courtesy of Spectrum Health Beat)

By Health Beat staff


Like many women, Marisha Stawiski, DPM, would love to be able to wear a 3-inch heel on a regular basis with no pain.


“But unfortunately, the vast majority of us just cannot withstand this foot position for any prolonged course of time on a regular basis without having detrimental effects on foot health and eliciting pain,” said the Spectrum Health Medical Group Foot & Ankle podiatrist. “As a rule of thumb, the more you can avoid a shoe with a heel over 1.5 inches, the better.


“Yet many of us (myself included) will stray from this rule of thumb for aesthetics and beauty at times,” Dr. Stawiski said. “Some of us more than others.”

Her best advice?

1. Go high quality.

Buy a heel that is as high quality as possible for your budget. Certainly, something with more cushion, width and arch support will feel better than a poorly constructed shoe.

2. Go lower.

The lower the heel, the less you are going to see complications and pain associated with wear. Think a cute kitten or wedge heel.

3. Try it out.

Purchase the shoe only if you can return it. If you wear it around your home only an hour or two (don’t wear outside, stay on carpet), you will know if there is any way the heel will be something you can feasibly wear for an extended period of time and still be modestly comfortable.

4. Keep it real.

If you have certain foot pathology, sadly, you may need to give up the idea of wearing heels at all. Some examples of pathology that may preclude you from being able to wear high heels includes severe bunions or hammertoes, arthritis, hallux rigidus, or Haglund’s deformity.

5. Give your feet a timeout.

Whenever possible, avoid wearing high heels for any extended walking or standing. Bring an alternative pair of shoes with you to the office, and slip off your heels under the desk during the day to put on a more sensible shoe. Slip on your heels when getting up for meetings, but try to avoid staying in them all day long. Take them off for your commute as well.

6. Think special occasions.

Avoid wearing heels on a regular basis or every day. Have alternative wardrobes that go well with a lower heel, wedge or a flat with more support. Your feet really do need a break from wearing a high heel, and high heels should be more of an occasional thing than an everyday occurrence.

Higher risks

Remember, if you choose to wear high heels, you are at a higher risk of developing a variety of conditions, including metatarsal pain, plantar fasciitis, Achilles tendon issues, Haglund’s deformity and knee pain.


“There is plenty of data to show that high heels have negative long-term effects on several structures from the toes all the way up the lower extremity,” Dr. Stawiski said.


While some shoemakers market technology such as memory foam and built-in arch support that’s meant to diminish the problems associated with high-heel use, it doesn’t change the position of the foot when it’s stuffed into a heel.


“All high heels are thrusting the foot into a very unnatural position,” Dr. Stawiski said. “You cannot completely counteract the negative affects of walking or standing in heels with new technology.”


Even if considerable padding and arch support are added to a 3-inch-plus heel, the issues with the high heel still exist, she noted.


“Padding and arch support don’t change this abnormal biomechanical position, which creates many of the injuries associated with wearing high heels,” she said. “These added technologies can make the shoe more tolerable for a longer amount of time for certain individuals, but they do not eliminate the root issues inherent to a high heel.”


Reprinted with permission from Spectrum Health Beat.



Upset tummy? Or something more serious?

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The digestive system is a pretty complex set of organs. When something goes wrong, you usually know about it soon thereafter. Here’s how to tell whether it’s something serious. (Courtesy Spectrum Health Beat)

By Health Beat staff


From top to bottom, digestion is a pretty complicated process. And many digestive disorders can occur at almost any point along the journey from mouth to… well, you know.


Spectrum Health Medical Group gastroenterologist Ben Kieff, MD, shares the seven most common conditions and what to do about them.


The symptoms of many of these digestive diseases resemble each other, as well as other medical conditions or problems, Dr. Kieff noted. When in doubt, it’s always best to consult your doctor for a proper diagnosis.

1. Constipation is the most common digestion-related complaint.

  • Symptoms: Uncomfortable or infrequent bowel movements.
  • Try this: Add fiber in your diet (think “an apple a day”), drink more fluids (go for eight glasses of water a day) and get more exercise (walk around the block).
  • When to get help: If constipation doesn’t go away, or if it seems to come out of nowhere, or if you’re in pain.

2. Lactose intolerance upsets the stomachs of up to 50 million Americans.

  • Symptoms: Nausea, cramps, bloating, abdominal pain, gas or diarrhea after consuming dairy products such as milk, cheese and ice cream. This is caused by the lack of an enzyme you need to digest the sugar in dairy products.
  • Try this: Limit dairy products and try lactase, an over-the counter pill to replace the missing enzyme.
  • When to get help: Now. Symptoms of lactose intolerance may resemble other medical conditions or problems.

3. Reflux (GERD or gastroesophageal reflux disease) irritates 14 percent of the population.

  • Symptoms: Heartburn (acid indigestion), and in some cases, a dry cough, asthma symptoms and trouble swallowing. This happens when gastric acid flows from the stomach into the esophagus.
  • Try this: Avoid foods that trigger your symptoms, don’t eat just before bedtime, take antacids and other medications aimed at reducing stomach acid. And if you smoke, quit.
  • When to get help: If problems persist and diet and lifestyle changes don’t do the trick. Over time, GERD can damage your esophagus and can even lead to esophageal cancer.

4. Celiac disease (gluten intolerance) is gut-wrenching for one in 133 people.

  • Symptoms: Chronic diarrhea, weight loss, abdominal pain and gas, pale foul-smelling stool, anemia and more.
  • Try this: A gluten-free diet is a must. Gluten is found in wheat, rye, barley and oats. This may require a major change in your eating habits.
  • When to get help: Now. Symptoms of celiac disease are similar to those of other digestive diseases and intestinal infections.

5. Inflammatory bowel diseases (like Crohn’s disease or ulcerative colitis) attack 25 to 45 million people.

  • Symptoms: Diarrhea (sometimes bloody), abdominal pain, weight loss, fatigue and more. Bowel disease may start if your immune system attacks your gastrointestinal tract.
  • Try this: There’s no one-size-fits-all solution, but it may help to stop smoking, drink more fluids, exercise and experiment to see what foods you can eat safely. Smaller meals may help, too.
  • When to get help: Now. Find a doctor who won’t dismiss your symptoms and is willing to experiment with you for the best solution.

6. Gallstones are diagnosed one million times a year.

  • Symptoms: You could have gallstones without symptoms. If they grow larger or obstruct bile ducts, however, you may have a “gallstone attack” with pain, nausea and vomiting after a fatty meal, or at night.
  • Try this: If you’re diagnosed with gallstones during an ultrasound test, but you don’t have symptoms, take a wait-and-see approach before jumping into surgery.
  • When to get help: Immediately if you experience pain lasting more than five hours or sweating, chills, low-grade fever, yellowish skin or eyes and clay-colored stools.

7. Diverticular disease will pop up in one out of two seniors.

  • Symptoms: Cramps, bloating or constipation caused by inflammation of diverticula (small pouches) that bulge outward through the wall of the colon.
  • Try this: There may be a link to diet, so make sure yours includes 20 to 35 grams of fiber each day by eating whole grain foods, fruits, veggies and beans.
  • When to get help: Immediately if you experience pain on the left, lower abdomen, fever, nausea, vomiting, chills and cramping, as the diverticula may be infected.

Reprinted with permission from Spectrum Health Beat.



When your heart’s on fire

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Find yourself in this aisle a bit too often? A doc shares info on when you should be alarmed. (Courtesy Spectrum Health Beat)

By Health Beat staff


The burning discomfort behind your breastbone that moves up toward your neck and throat. The bitter or sour taste of acid in the back of your throat.


Heartburn.


It’s caused when acid from the stomach flows backward, or refluxes, up into the esophagus, irritating the throat, vocal cords and entrance to the lungs.


For most, it’s a minor annoyance. But for some, it’s a sign of gastroesophageal reflux disease, a condition that could lead to even more serious health problems.


How can you tell?

Give yourself an acid test

Here’s a simple self-test developed by a panel of experts from the American College of Gastroenterology:


1. Do you frequently have one or more of the following:

  • An uncomfortable feeling behind the breastbone that seems to be moving upward from the stomach?
  • A burning sensation in the back of your throat?
  • A bitter acid taste in your mouth?

2. Do you often experience these problems after meals?


3. Do you experience heartburn or acid indigestion two or more times per week?


4. Do you find that antacids only provide temporary relief from your symptoms?


5. Are you taking prescription medications to treat heartburn, but still having symptoms?


If you said yes to two or more of the above, you may have GERD. To know for sure, see your doctor or a gastroenterologist. In most cases, an endoscopy should be performed to evaluate the severity of GERD and identify the possible cause.

Don’t ignore your heartburn

Up to 20 percent of Americans suffer from typical symptoms of GERD, noted Praveen Sateesh, MD, a gastroenterologist with Spectrum Health Medical Group. These symptoms include:

  • Frequent heartburn (two or more times a week)
  • Difficulty swallowing (dysphagia)
  • Food sticking in the esophagus
  • Dry cough, hoarseness or sore throat
  • Regurgitation of food or sour liquid (acid reflux)
  • Sensation of a lump in the throat

While heartburn is the classic symptom, an estimated 65 percent of people with GERD experience atypical symptoms.


“These lesser-known symptoms are important to note because patients and their doctors may not associate them with reflux disease,” Dr. Sateesh said. “They therefore don’t pursue appropriate treatments.”


Atypical symptoms of GERD include:

  • Chronic cough
  • Persistent sore throat
  • Hoarse voice
  • Persistent postnasal drip
  • Chronic throat clearing
  • Choking
  • Dental erosion
  • Chest pain

Over time, Dr. Sateesh said, inflammation caused by GERD wears away the lining of your esophagus and can cause some serious complications:

  • Asthma, chronic cough and ear, nose and throat problems. These are known as extra-esophageal manifestations and the connection to GERD often goes unrecognized, even by health care providers.
  • Peptic stricture. This is a chronic acid injury and scarring of the lower esophagus. Patients often complain of food sticking in their throat, Dr. Sateesh said.
  • Barrett’s esophagus. This is a precancerous condition where the lining of the esophagus changes to resemble intestinal tissue. Once this happens, patients who initially experience heartburn won’t be able to feel the burning sensation any longer and incorrectly think the problem has gone away. Barrett’s is the No. 1 risk factor for developing esophageal cancer.
  • Esophageal cancer. This cancer is increasing at fast rate in the U.S. and results when GERD or Barrett’s is left untreated for many years.

To learn more about acid reflux and heartburn, including treatment tips, watch Dr. Sateesh on Fox 17 Morning Mix.



Reprinted with permission from Spectrum Health Beat.




Sticks and stones and … social media?

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Facebook and social media have exacerbated the problems associated with bullying and mental health. (Courtesy Spectrum Health Beat)

By Health Beat staff


Everyone hates you. You’re a freak. You’re a loser.


Did you react viscerally to these hurtful words? Did the phrases make you cringe or recoil, maybe make your stomach uneasy or your muscles tense?


If so, you just experienced—ever so slightly—the pain, fear and hurt that victims of bullying experience on a daily basis.


Bullying happens every day, in every school building, in every neighborhood throughout the country. But changes in society and technology have brought us to a place where bullying has become especially rampant and particularly vicious.


“There has always been bullying at school,” said Lisa Lowery, MD, section chief of adolescent medicine at Spectrum Health Helen DeVos Children’s Hospital. “And it’s gotten worse. What we see behind the change is social media. Now kids can bully incessantly and inflict pain that can literally go around the world.”


Dr. Lowery regularly works with young people who are bullied on a daily basis. While such professionals see firsthand the harm that it causes, it doesn’t mean the rest of us should be blind to it.


The same mechanisms that allow bullying to become widespread—the Internet, social media, instant communication, smartphones—are also tools that inform us about bullying. We’ve all seen stories in the news, or on Facebook, about families and children who have left communities to escape bullying. We’ve read stories about adolescents driven to suicide because of relentless bullying online or at school.


What’s going on and how can we stop it?

Who’s at risk?

Bullies pick targets who are perceived as vulnerable and less likely to fight back or tattle, Dr. Lowery said.


A New England Journal of Medicine report found that gender issues also play a major role in identifying children most at risk of bullying. The study interviewed about 4,270 fifth-graders, following up with them in seventh and 10th grades. Across all grades, the children identifying or perceived as gay, lesbian or bisexual were 91 percent more likely to be bullied.


Many other children are also targeted every day, for different reasons.


A Centers for Disease Control and Prevention website, stopbullying.gov, reports that children at risk of bullying are generally associated with one or more of these factors:

  • They’re perceived as different from peers—overweight or underweight; wearing glasses or different clothing; new to school; unable to afford items other kids consider “cool.”
  • They’re perceived as weak or unable to defend themselves.
  • They’re depressed or anxious, or they have low self esteem.
  • They’re less popular than others and they have few friends.
  • They don’t get along well with others, they’re seen as annoying or provoking, or they antagonize others for attention.

Effective school programs, awareness campaigns and legislative protection can help protect children, Dr. Lowery said, but such measures can’t completely erase the harmful behaviors.


Dr. Lowery screens for bullying risk with her patients by asking questions during any exam. She noted a few trouble signs to watch for:

  • Depression and anxiety
  • Isolation
  • Mood changes, especially after time on social media
  • School avoidance

Such symptoms can be attributed to many different causes, but bullying is high on the list. It’s important for parents and teachers to intervene early and get help, she said.

The great agitator: social media

Social media and addiction to technology have without a doubt escalated the problems associated with bullying, Dr. Lowery said.


Bullying is potent in itself. Add social media and instant communication, and it takes on a vicious life of its own.


Children today feel tremendous pressure because the bullying doesn’t stop when they get home from school; there are now no limits to how far bullying can spread.


If you’re a bullied child, there is no escape.


“Because kids are so attached to their technology, it can appear as if they are even going along with it, watching their own abuse play out,” Dr. Lowery said, recalling a patient who was being bullied on Facebook. “When I suggested she simply stop looking at her phone, she said, ‘This phone is my life. Social media is all I’ve got.’”


It’s dangerously counterproductive. “It’s a Catch 22 where they don’t have social relationships or social acceptance, but they can’t look away from the social media,” Dr. Lowery said.

Parents need to help their children set proper values on things like smartphones and social media.


“I had a young lady who was suffering and miserable from bullying,” Dr. Lowery said. “I said to her, ‘No more Facebook. You don’t need social media to survive.’ You have to convince them to take steps.”


One of the key differences in children who are equipped to respond appropriately to a threat and those who aren’t: Support.


Support at home, support at school, support in their life.


Dr. Lowery said she’s seen children perform better when they’re linked to someone who can provide guidance and support: An in-school advocate, a teacher, counselor, a bus driver, or any mentor who can help that student regularly while at school.


“Bullying is not easy to stop,” Dr. Lowery said. “If a child comes to us for an assessment—particularly if they are reluctant to open up at home—we can at least become more informed and take steps before serious damage happens.”


At home, families need to encourage open communication, especially when it involves technology and social media.


“You’ve got to know what is happening on social media with your kids, regularly,” she said. “Ask about it, check in and tackle it together. Set limits. Get off the social media regularly, so that life without it feels normal, too. Brainstorm for activities to replace social media during those breaks.”


Parents need to help their children understand that social media “checkups” aren’t a form of punishment; they’re simply an added layer of protection that lets kids know “you have their backs,” Dr. Lowery said.

Proactive

When bullying happens, it comes down to helping kids know they’re connected and they have options.


Dr. Lowery’s team at the adolescent medicine clinic can serve as an advocate for families.


“If we can help with counseling resources, assessments or even medication, sometimes we can help navigate the administrative pathways with parents and the teens,” she said.


While Dr. Lowery believes a traditional school setting has great value, it must sometimes be set aside for the health of a child. When a bullying situation has become too traumatic or has spiraled out of control, Michigan offers other alternatives, such as homeschooling or an online curriculum.


“Whether it allows a student to take a step back or becomes the permanent solution, (it) depends on the school’s resources and the family,” Dr. Lowery said. “But it’s better than letting a young life spiral out of control. Suicide is a real risk related to bullying.”


Reprinted with permission from Spectrum Health Beat.



Heads up: Beware of text neck

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Don’t let text neck get you down. (Courtesy Spectrum Health Beat)

By Health Beat staff


The next time you’re in a public place, look around.


Notice how many people are hunched over using mobile devices.


Poor posture while constantly looking down at a cell phone places a lot of strain on the neck, or cervical spine. It’s called ‘text neck.’


And, according to a recent reports, it can result in permanent harm.


“When the head is upright, the upper part of the spine is correctly aligned for minimal stress on the muscles, bones and discs in the neck,” explained Nuala Crotty, MD, a physical medicine and rehabilitation specialist with the Spectrum Health Medical Group. “But when you drop the chin to the chest for long periods, you increase stress on the cervical spine and strain the muscles at the back of your neck.”


Just how much wear and tear does this constant downward gaze put on the neck muscles?


The head weighs about 10 to 12 pounds. For every inch the head tilts forward, the weight or pressure on the cervical spine increases. Bending your head forward at a 60 degree angle, for example, results in almost 60 pounds of stress weight on a neck structure that’s designed to handle much less. That’s like carrying a small child around on your neck all day.


With smartphone users now spending an average of two to four hours a day with their heads dropped down, this results in 700 to 1,400 hours a year of excess wear and tear on the cervical spine, according to the research.


Over time, this much stress can do a lot of damage. Muscles and tissues become strained, sore and inflamed, causing headaches, neck, upper back, shoulder and arm pain.


According to Dr. Crotty, if left uncorrected, text neck can lead to chronic neck pain and an increased risk of disc herniation and neck arthritis. Poor posture also decreases lung volume, interfering with the ability to breathe deeply.


“The first step is to be aware of how you hold your body while using technology,” she said. “And then, take steps to prevent problems by practicing good posture and neck alignment.”


Dr. Crotty offers these tips to avoid feeling the crunch:

  • Hold devices up, at eye level, as much as possible.
  • Take regular breaks from phones and laptops throughout the day.
  • Draw your shoulder blades together gently. This will naturally pull your head back and align your spine.
  • Tuck in your chin and gently lengthen your neck. Imagine a string at the top or crown of your head, pulling it straight up to the ceiling.
  • Roll or shrug your shoulders a few times and move your neck in different directions to prevent muscles from becoming tight.

See a doctor if neck pain does not go away or if it’s associated with pain, numbness, tingling or weakness in your shoulder, arm or hands.


Reprinted with permission from Spectrum Health Beat.


‘Life-altering injuries every year’

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Avoid the most common hunting injuries with these easy and smart tips from docs and safety experts. (Courtesy Spectrum Health Beat)

By Health Beat staff


Have a hunter in the family? Then it’s go time.


Deer hunters aren’t the only ones geared up for action, however.


Michigan hospital emergency staff sees hundreds of hunting-related injuries every year.


While some injuries are minor, Spectrum Health Butterworth Hospital averages about 14 hunting-related hospitalizations a year.


The 2018-19 season landed 20 patients in the hospital due to injuries sustained from falling out of tree stands. One of those had a spinal cord injury, 11 had vertebral fractures, and one suffered a pelvic fracture.

2009-18 hunting accident statistics

  • Total of 128 admissions due to fall from a tree stand
  • No deaths
  • 11 spinal cord injuries
  • Multiple vertebral, pelvic, arm and leg fractures

These stats don’t include all the people who go to the emergency room for injuries that aren’t serious enough for overnight—or much longer—stays in the hospital or in rehabilitation units.


Alistair Chapman, MD, a Spectrum Health Medical Group critical care surgeon, helped lead a study into falls from tree stands and their impact on trauma centers. He knows first-hand how dangerous the season can be for hunters, especially for those who are overweight or fall from a height of 20 feet or more.


“Tree stand falls cause significant injury,” he said.


Emergency department doctors and trauma surgeons are particularly concerned about the increase in life-changing traumas such as spine fractures, brain injuries and paralysis from these falls.


“The infrequent use of safety harnesses is alarming,” Dr. Chapman said, sharing that less than 3% of the injured hunters in their study used a harness. In a couple of cases, the harnesses broke.


What gives? In 1997, the Michigan Department of Natural Resources changed hunting rules to allow firearm hunters to hunt from raised platforms. Since that time, the accident rate has climbed.


“The majority of deer hunters in Michigan are firearm hunters, so an increase in injuries was expected,” said Bruce Murray, MD, a Spectrum Health emergency medicine specialist.


An avid hunter himself, Dr. Murray added: “What’s unfortunate is that these are injuries that, in most cases, could be prevented.”


Records show that fall victims with arm and leg fractures account for the most injuries. Spine injuries comes in at a close second. Chest wall trauma is the third-leading cause of injury.


A broken limb may not sound like a big deal—unless you experience one. And Dr. Murray also quickly pointed out that the severity of these injuries is sometimes shocking.


“We see life-altering injuries every year,” he said.


So what can hunters do to avoid injury? Drs. Murray, Chapman and other safety experts have many suggestions.

Hunting safety tips you need to know:

  1. Tree stand safety is as important as gun safety. Follow that same approach to the tree stand as you do your gun.
  2. Never use drugs, alcohol or sedatives while hunting.
  3. Check permanent tree stands each time before use. Replace any worn or weak lumber before it breaks.
  4. Always wear a safety harness or belt while checking or using a stand.
  5. Read, understand and follow the manufacturer’s instructions when installing a ready-made tree stand.
  6. Inspect portable stands for loose nuts and bolts before every single use.
  7. Know what you should do if you slip while using a safety device. Make a plan.
  8. Use a haul line to raise or lower equipment.
  9. Keep firearms unloaded and arrows in a covered quiver when going up or down.
  10. Choose a tree large enough to support your weight.
  11. Never hurry to set up your stand. Take your time to check it over.
  12. Make sure someone knows the location of your tree stand and when you will be there, every time.
  13. Stay awake and alert. Always be aware of your position on the tree stand platform.
  14. Use a short tether between you and the tree when attaching your fall restraint device. This is to keep you in the stand if you slip or fall, not to catch you after you have fallen.
  15. Always carry a cell phone or other device to call for help if you need it. Keep it easily accessible.

Reprinted with permission from Spectrum Health Beat.



Beautiful youth at risk: Cutting

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Cutting or self-injury behaviors might seem ‘fringe,’ but it isn’t. Here’s what you should do if you find your teen is cutting. (Courtesy Spectrum Health Beat)

By Health Beat staff


Have you ever met someone who cuts himself or herself as a way to cope?


Whether you knew it or not, you likely have.


Cutting is one of a series self-injury behaviors that young people may use to gain a sense of relief from emotional pain, a sense of control over problems in their lives, or feel a break from pressures in their lives.


While cutting is the most common form of self harm, other self-injury behaviors include burning, picking or reopening wounds, punching/hitting oneself, inserting objects into the skin or purposely bruising or breaking one’s bones.


Why?


Lisa Lowery, MD, MPH, section chief of the division of adolescent medicine at Spectrum Health Helen DeVos Children’s Hospital provided insight into this concerning behavior, from its causes to how to help a young person struggling with self injury.


First of all, Dr. Lowery wanted to make a few things clear.


“Cutting or self-injury behaviors might seem ‘fringe’ to many parents,” she said. “It isn’t. Cutting can happen in any race, socioeconomic class, family. Many also often believe it is a suicidal behavior. While cutting can be accompanied by depression or psychological disorders, for most, cutting is a coping mechanism.”

Cutting discovered. Now what?

For anyone to see evidence of cutting in a teen, it’s always by accident. Cutters go to great lengths to hide scars and open cuts.


Discovery triggers panic in the discoverer because it is alarming, obviously, to see scars or blood. Dr. Lowery cautioned that if you see signs of cutting in your teen, the worst thing you can do is freak out, become angry or emotional.


“Remember that you don’t have to (and can’t) solve anything in the moment,” she said. “Stay calm and caring. Hide shock.”


If the teen is willing to talk about it, simply listen without telling them they must stop. Make an appointment to meet with a professional who specializes in adolescent medicine. As doctors who have dealt with this kind of issue regularly, it is the best starting point.


“I am non-threatening to your child,” Dr. Lowery said. “I can talk to him or her from a safe perspective.”


Dr. Lowery added that she works to build trust and maintains confidentiality with her patients. She is often able to learn how the patient started cutting, how long it’s been going on.


“Some know, some don’t,” she admitted.


Dr. Lowery also tries to learn how the patient feels that cutting is beneficial, for example, does the teen cut to calm down? Do they need to relieve pain? Do they need to feel pain? Do they cut alone, or with a friend or group? The answers to these questions offer clues as to how the teen can best be helped.

Getting help helps. Seek help.

“We have open conversations about it,” Dr. Lowery noted. “Once I’ve confirmed that the teen isn’t suicidal, we start talking about other coping mechanisms.”


For example, some of her patients use deep breathing, bracelets, rubber bands or necklaces as part of mindful meditation when they have the urge to cut.


Cutting can be a symptom of a condition called Borderline Personality Disorder. For patients who may have this disorder, Dr. Lowery first works with psychology professionals to diagnose the condition. Patients often exhibit a long pattern of unstable romantic, family and social relationships.


Getting dialectical behavior therapy can help. A targeted form of cognitive behavior therapy, it helps patients learn to monitor and respond to mood swings and emotional triggers more positively, with safe coping behaviors.


In some instances, anti-depressant or anti-anxiety medications may be recommended.


“By carefully educating, monitoring and selecting a medication, starting on low doses, and developing a clear plan with the patient, the medications can help patients gain control over their emotions,” Dr. Lowery explained. “I give realistic expectations. It takes a while to feel the improvement. This is a marathon, not a sprint. Start low, go slow and watch as we go. This is a scary time for families. It’s important to know that we will work together. Depending on how severe it is, we will act accordingly.”


For young people who feel the need to experiment with self injury, Dr. Lowery advised that they tell a trusted adult.


“I know it’s not what you want to do,” she said. “But you can feel better. You can stop scarring your body. Or tell a friend and ask them to help you get help.”


For those who might be the friend, know that you are doing your friend a favor by telling an adult. Cutting isn’t something to be embarrassed about. It is a sign that a person is having trouble working through some problems.


Help is available and can turn things around for the better. Everyone deserves to feel better. Everyone deserves help.


Reprinted with permission from Spectrum Health Beat.

Fight the sneeze—safely

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Seasonal allergies are nearly a year-long affair these days—from spring tree pollen to fall weeds. Learn how to battle back. (Courtesy Spectrum Health Beat)

By Health Beat staff


They can travel 130 miles per hour, packing enough force to break blood vessels, and shooting as many as 100,000 germs up to 30 feet away.


No, these aren’t sledgehammers of slime; they’re the common, everyday, ordinary sneezes, brought on this time of year by some sinister seasonal allergies.


But while fall brings with it a powder keg of pollen and an all-star lineup of other allergy instigators, there are ways to fight back from a firestorm of seasonal sneezing.


“I had a patient yesterday that said, ‘I sneezed 300 times in a row,’” said allergist Karyn Gell, MD. “They get these sneezing fits, from everything in the air right now. But that’s the problem with allergies, it’s always more than one thing.”

Here are Dr. Gell’s 4 keys to fighting seasonal sneezing:

  1. Allergy avoidance. “Keep your windows in your car and your home closed,” Dr. Gell said. “However, you’re going to want to go outside, so if you’re doing a big job like mowing the grass, wear a mask and perhaps glasses or goggles.”
  2. Medication. “Wonderfully, they’ve all gone over the counter, so you don’t need to see a provider or get a prescription anymore,” she said. “There are several over the counter: Allegra, Claritin, Zyrtec and Benadryl. Or generics are just fine, too. That’s the antihistamines. Decongestants, now those can help beautifully to decongest all that mucus and plugging. They are behind the counter for safety as side effects may occur. And then we have eye drops, like Zaditor. You don’t want the ones that say ‘Get the red out,’ it’s addictive, and you don’t want to use that for four to six weeks of allergy season. If you drop decongestants in the eye, or spray it in the nose, it’s addictive. That’s the caution on anything decongestant.”
  3. Irrigation. Dr. Gell says products like SinuNeb and others can help clean you out by flushing your sinuses.
  4. Prescriptions. “When your symptoms require medication you would like to avoid, or begin adding up to 30% of days a year, we can identify exactly what you’re allergic to, how to avoid it, and how to treat it,” Dr. Gell said. “Prescription therapy is associated with an 80% success rate for your allergies.”

One strategy Dr. Gell says won’t work is waiting for allergy season to end. That’s because there really is no end to allergy season.


“Each person’s immune system is so unique, and often with allergies there are multiple,” she said. “Early spring allergens come from mostly trees, but still to come: grasses. …When rain hits, you’ll have mold, which is present whenever there is no blanket of snow on the ground, and peaks summer through fall. Pretty soon, the weeds come! And all season we have dust mite and animal dander.


“That’s the nice thing about finding out what you’re allergic to, the more you learn, the more you can make good choices about what you do.”


Reprinted with permission from Spectrum Health Beat.




Yawn! Reset your child’s sleep routine

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Help your child adjust to back-to-school sleep schedules gradually. This will help them be alert and eager to learn by the time class starts. (Courtesy Spectrum Health Beat)

By Health Beat staff


Good sleep habits tend to take a vacation when school is out for the summer.


Long lazy days. Staying up late. Sleeping til noon. It’s all part of the fun.


But in the weeks leading up to the first school bell of the year, don’t forget to plan an adjustment to your child’s sleep routine. It’s never too early.


“It’s natural to be flexible with bedtimes in the summer,” said Jason Coles, MD, a pediatric sleep medicine specialist with Spectrum Health Helen DeVos Children’s Hospital. “But … you’ll want to transition to a more normal routine. The day before school begins isn’t the time to start—kids need to gradually adjust to a new sleep schedule.”


Begin adjusting bedtime and wake time now to work toward the following recommended amount of sleep each night:

  • Children 3 to 5 years old: 11 to 13 hours
  • Children 5 to 12 years old: 10 to 11 hours
  • Teens 13 to 18 years old: 9 to 10 hours

The best way to make bedtime earlier, Dr. Coles said, is to decrease bedtime by 15 minutes every three to four days, giving your child time to adjust.


For example, if your child is going to bed at 11:30 p.m., have him start going to bed at 11:15 p.m. for a few days, then 11 p.m. for a few days, and so on. If your bed time goal is 10 p.m., it’ll take a while to reach it.


Making sleep a priority can be challenging. Especially considering the growing body of evidence that early school start times prevent adolescents and teens from getting the sleep they need.


“Sleep is such an important element in a child’s success at school and their overall health and well-being,” Dr. Coles said. “Just like with adults, lack of sleep can negatively affect memory, concentration, mood and attitude. It’s well worth the effort to ensure that your kids get the sleep they need.”


Dr. Coles noted, however, that it’s equally important to focus on wake-up time.


“Kids will have a hard time falling asleep earlier if they’re not waking up earlier,” he said, suggesting having the alarm ring earlier and earlier leading up to the school year.


“Bright light exposure and physical activity, specifically in the morning, help this process to happen quicker and feel more natural,” Dr. Coles added.

Dr. Coles offers these 8 tips for healthy sleep habits:

  • Steadily adjust to earlier sleep and wake schedules well before school starts. This will adjust biological clocks to the new schedule.
  • Avoid physical activity before bedtime and encourage physical activity in the morning upon waking.
  • Establish a relaxing bedtime routine. Reading before bed is a good choice for kids of all ages.
  • Create a sleep environment that is cool, quiet, dimly lit and comfortable.
  • Keep television, video games and other electronics out of the bedroom. Avoid using them within one hour of bedtime.
  • Eliminate or reduce caffeine.
  • Eat well. Avoid big meals right before bed.
  • Increase activity (not near bedtime). Exercise and regular physical activity during the day improves sleep at night.
  • Even on weekends, keep a regular sleep schedule and avoid extremes. Having a regular bedtime every day increases the likelihood that kids, including teens, will get optimal sleep.

Keeping your child on a sleep routine will make it easier to wake them in the morning and they’ll feel better and more rested during the school day.


But don’t expect this to be easy.


“A change in sleep habits is hard, especially when kids want to make summer last and not think ahead to school,” Dr. Coles said. “Younger kids are more likely to question why they have to go to bed before the sunset. Remind them that good sleep means more energy to have fun the next day.”


Reprinted with permission from Spectrum Health Beat.



Tick, tick, boom!

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A black-legged tick poses on a leaf, waiting for an animal to brush up against it, so it may crawl on its new blood host. (Courtesy Spectrum Health Beat)

By Health Beat staff


They lie in wait in the tall grass, hoping to hop onto unsuspecting passersby.


They’re just teeny-tiny ticks, but these dark-bodied bloodsuckers can pack a powerful—and potentially serious—punch.


And this year, the ticks are out in full force, experts say. The season is expected to be an especially bad one for ticks, because of an overall warming trend and a wet winter and spring.


“Many of us have heard about the tick boom,” said Rosemary Olivero, MD, a pediatric infectious disease specialist with the Spectrum Health Medical Group. “It’s important to remember that we always expect a dramatic increase in the presence of all types of ticks during this time of year.”


The Michigan Department of Community Health has reported an increase in black-legged ticks along the Lake Michigan shorelines during the past seven years. The black-legged tick was formerly referred to as the deer tick.


Brian Hartl, an epidemiologist at the Kent County Health Department’s Communicable Diseases division, said the tick boom has been a multi-year trend.


“In terms of ticks, we don’t do any surveillance, per se, but we know the tick habitats are spreading eastward,” Hartl explained. “Historically, black-legged ticks—those that carry Lyme disease—have been on the lake shore. But they’re expanding inland from the lakes.”


But there’s more trouble to ticks than just Lyme disease, Dr. Olivero said.


“The black-legged tick can transmit Lyme disease, which is the most common tick-borne infection in Michigan,” she said. “The same tick can also transmit Anaplasmosis and Babesiosis, which almost never occur in Michigan. Other ticks (such as the American Dog tick, Lone Star tick, Woodchuck tick and Brown Dog tick) can transmit other diseases: Rocky Mountain spotted fever, Tularemia, Ehrlichisos, Anaplasmosis and Babesiosis. Luckily these infections are quite rare in Michigan.”


Just last year, the Centers for Disease Control and Prevention issued a warning about a general uptick in all insect-borne illness.


This arrived on the tails of the agency sharing news about a new, formerly rare tick-borne illness—the Powassan virus. Seventy-five cases of Powassan were reported in the United States in the past 10 years, but that number is expected go up as the ranks of mice and the ticks that carry the disease increase.


Symptoms of this serious infection can include fever, headache, vomiting, weakness, confusion, seizures and memory loss. Long-term neurologic problems may occur. The CDC notes there is no specific treatment, but some people need to be hospitalized to receive respiratory support and intravenous fluids or medications to reduce swelling in the brain.


Hartl said the best defense against ticks is to make it tough for them to latch on in the first place.


“Really it’s just being cognizant of your environment,” he said. “If you’re camping or hiking, wear pants or long socks to keep from getting ticks. They like to hang out in long grass and grab hold of you as you walk by.”


And if you do find a tick attached to your body, properly remove it. There are some videos online for how to do so. Dr. Olivero recommended this video for the proper way to remove ticks. For Lyme disease to be transmitted, ticks need to be attached for 24 to 48 hours.


“If you can remove it quickly enough you can keep from getting Lyme disease,” Hartl said.


Dr. Olivero agreed.


“There are two effective ways to prevent tick bites: wearing long sleeves, and using insect repellents,” she said. “Doing daily tick checks to remove any attached ticks can help prevent contracting Lyme disease from a tick. Important areas to check for ticks include the hairline and behind the ears. Carefully, using pointed tweezers, is the most effective way to remove a tick.”


Reprinted with permission from Spectrum Health Beat.


Money’s tight? You can still eat right

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You can save money on produce by purchasing it in season and preserving it for later, either by canning or freezing. (Courtesy Spectrum Health Beat)

By Health Beat staff


Gas prices are going up again and food isn’t getting cheaper. That’s the outlook in American homes this year.


Amid a tight budget and high prices, what steps can you take to ensure you and your family eat healthy, great-tasting food?


Planning is the name of the game, Spectrum Health registered dietitian Kristi Veltkamp said.


“Lack of planning is the biggest deal-breaker,” Veltkamp said.


Does your after-school or after-work routine involve the question, “What’s for dinner?” Do you rummage through the refrigerator or pantry at the last minute, hoping to whip up something suitable for dinner?


It may be time to sit down and think carefully about how you’re spending your food money. It can help you avoid the desperate, late-evening runs to fast-food restaurants or pizza parlors—or pricey restaurants—and it’ll keep your wallet and your waistline in top shape.

Veltkamp’s 5 tips to keep your food budget under control:

1. Plan your meals 

This is the No. 1 solution to save money. Planning your meals ahead of time allows you to build according to your budget. It sets you up for success each week, Veltkamp said.


It’s not just about dinner, either. “You can pack your lunch so you don’t have to go out at work,” Veltkamp said. “And you can plan to use the leftovers.”


You should also aim for more vegetarian meals—they’re cheaper and healthier. “Meat tends to be the most expensive item,” Veltkamp said.


With a creative mind, you can find new and innovative ways to use items such as beans and rice, which are cheaper and preserve longer, she said. Tacos made from rotisserie chicken and all the fixings, for example, make for a quick, cheap and easy meal.

2. Get Crocking

If you plan your meals ahead at the start of each week, the Crock-Pot can prove to be a lifesaver not only in money but in time, too.


“When you’re doing the cooking yourself, you’ll save more money,” Veltkamp said.


The tacit message here: Stay away from restaurants as much as possible—they eat up your budget. (They also increase your salt intake.)


Generally, Crock-Pot meals can be healthy. “It depends on what you’re putting into it,” Veltkamp said. Canned goods are OK, but you should rinse them first to cut down on the sodium.


“One of the ways it saves on money is when you use more ingredients that haven’t been prepared—raw products like rice, potatoes, beans or even frozen veggies,” Veltkamp said.

3. Buy in season

Items that are local, fresh and in season should be on your list each week.


“They’re higher in nutrients and they haven’t been delivered across the globe,” Veltkamp said. “And if you buy a lot at once, they’re cheap. You can can them or freeze them and save them for later.”


This includes berries, greens, tomatoes and much more. Veltkamp said some people will toss their herbs in water and freeze them into cubes, then throw them into soups once they’re needed.


One tip: Buy in-season items fresh, then buy them mostly canned or frozen when they’re out of season. Some fresh produce can get pricey when it’s out of season.

4. Buy in bulk

Bulk food stores are sometimes hard to come by without a membership—Costco, Sams Club and the like.


But if you can manage to pick up some essential items in bulk, you can truly save a bundle.


What should you buy in bulk? “Things that aren’t going to spoil fast,” Veltkamp said. “Nuts, grains, rice, beans, flour—non-perishable items.”

5. Shun the junk

This is a big one. Junk foods may sometimes appear like the cheap way to go, but in the long run you’re only setting yourself up for trouble.


Junk foods—processed foods, sugary foods—offer empty calories that only leave you craving more.


“Your body doesn’t need the empty calories,” Veltkamp said. “If you eat healthy, you crave less.”


Healthy foods are simply more filling.


Think about it: A bag of chips is a few bucks, but there are many people who can sit down and make that bag disappear in one evening. A bag of apples may cost slightly more.


“But who sits down and eats a bag of apples?” Veltkamp said. One or two apples will satisfy hunger cravings and also deliver much-needed nutrition.


“Healthier foods tend to fill you up more and make you more satisfied,” Veltkamp said. “You don’t have the cravings you get with those processed foods.”


Bottom line: You’re eating less food and getting more nutrition.


Reprinted with permission from Spectrum Health Beat.