Tag Archives: Spectrum Health Beat

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.




The fan—friend or foe?

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If the ambient air is warmer than your body temperature, you might increase your core temperature if you try to cool down with a fan. (Courtesy Spectrum Health Beat)

By Dennis Thompson, HealthDay


Thinking of picking up an electric fan to help keep you cool and protect your health during the next heat wave?


You might want to think again.


Electric fans might make you feel cooler, but they can actually increase your risk of becoming heat sick and even dying from a heat stroke, the evidence shows.


Electric fans could contribute to a potentially dangerous increase in a person’s core heat if outdoor temperatures exceed 95 degrees Fahrenheit, a recent Cochrane evidence review says.


“The fan actually will be blowing air that is hotter than our body at us,” said co-author Mike Clarke, director of the Northern Ireland Clinical Trials Unit at Queen’s University Belfast.


It’s like switching on an electric oven’s convection fan to speed up the cooking process, the researchers said.


Meanwhile, another new study found that electric fans are particularly dangerous during very hot and dry conditions, but can help lower core temperatures and heart strain in hot, humid weather. That study appears in a recent issue of the Annals of Internal Medicine.


Electric fans are seen as a cheap way to help people cope with the several days of high temperatures that make up a heat wave, researchers for the Cochrane review said.


Global warming means heat waves will become more frequent and they can have terrible health consequences.


As many as 30,000 people died during a European heat wave in August 2003, while a Moscow heat wave in 2010 was responsible for nearly 11,000 deaths, the researchers noted.


The Cochrane review team found that there’s not a lot of research related to the effectiveness of electric fans, even though they’ve been around for well over a century. No studies at all met their review criteria, which were looking for experiments directly comparing electric fans with no fans.


They did find several studies that had looked at the effectiveness of cooling options employed during heat waves, however.


These studies had mixed results, with some suggesting that an electric fan might increase the risk of dying during a heat wave.


Fans don’t cool us down by circulating cooler air, Clarke noted. The air moving through a fan is the same temperature as the surrounding environment.


Instead, they cool us by speeding up evaporation of our sweat. That means fans also are causing our bodies to lose water faster.


According to Dr. Teresa Amato, head of emergency medicine at Northwell Health’s Long Island Jewish Forest Hills, in Forest Hills, N.Y., “If you sweat more and don’t replace it quickly with fluids, there is a theoretical increased risk of dehydration, which could potentially put a person at greater risk for heat stroke or heat-related illness.”


If the ambient air is warmer than the human body, then the air blowing from the fan could actually increase a person’s core temperature, the researchers explained.


For the new study, Australian researchers exposed volunteers for two hours to laboratory conditions that mimicked two different types of heat waves.


One condition was very hot and dry, the same as the peak conditions of the July 2018 California heat wave, with a heat index of about 115 degrees Fahrenheit.


The other condition involved a hot, humid day with a heat index of 133 degrees Fahrenheit, similar to a July 1995 heat wave in Chicago.


The experiment showed that electric fans lowered volunteers’ core temperature and heart strain in the humid condition, but were detrimental in weather that was less hot but very dry.


“Bottom line is that during a heat wave, the safest thing is to be in a cool, air-conditioned area,” Amato said. “If that is not possible in your own home or dwelling, you should seek out ‘cooling stations’ throughout your community. Once there is an alert that a heat wave is coming, many local health departments work to identify these safer alternatives and will use places such as libraries and schools.”


People who stay home and rely on an electric fan should remain aware of signs of heat-related illness, such as nausea, muscle cramps or headaches, she said.


“Be mindful to check on elderly neighbors who might not have working air conditioners and are relying on electrical fans,” Amato added. “They are at a much higher risk and they may not show signs of heat-related illness until they are critically ill.”


Reprinted with permission from Spectrum Health Beat.



Study: Dementia crisis looms

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Women will account for 65 percent of the projected 13 million people suffering from dementia by 2040. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


Nearly 13 million Americans will have dementia by 2040—nearly twice as many as today, a new report says.


The number of women with dementia is expected to rise from 4.7 million next year to 8.5 million in 2040.


The number of men with dementia is projected to increase from 2.6 million to 4.5 million.


Over the next 20 years, the economic impact of Alzheimer’s disease and other forms of dementia will be more than $2 trillion.


Women will shoulder more than 80% of those costs, according to a report released recently at the 2019 Milken Institute Future of Health Summit in Washington, D.C.


“Longer life spans are perhaps one of the greatest success stories of our modern public health system,” said lead author Nora Super, senior director of the Milken Institute Center for the Future of Aging.


“But along with this success comes one of our greatest challenges,” she added in an institute news release. “Our risk of developing dementia doubles every five years after we turn 65; by age 85, nearly one in three of us will have the disease.”


With no cure on the horizon, reducing the risk of dementia and its cost must be the focus, Super noted.


“Emerging evidence shows that despite family history and personal genetics, lifestyle changes such as diet, exercise and better sleep can improve health at all ages,” she said.


The report recommends expanded research, programs to maintain and improve brain health, increased access to testing and early diagnosis and services and policies that promote supportive communities and workplaces for people with dementia and their caregivers.


“As this important new report shows, dementia is one of the greatest public health challenges of our time,” said Sarah Lenz Lock, the AARP’s senior vice president for policy and brain health.


“It also demonstrates that we have the power to create change, whether by helping consumers maintain and improve their brain health, advancing research on the causes and treatment of dementia, or supporting caregivers who bear so much of the burden of this disease,” Lock said in the news release.


Reprinted with permission from Spectrum Health Beat.



From tent to table

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Think fun and healthy for your next outdoor adventure. (Courtesy Spectrum Health Beat)

By Sue Thoms, Spectrum Health Beat


Camping trips brim with healthy fun.


We hike, swim and paddle. We run until we’re breathless.


We get close to nature, inhale fresh air and gaze at the stars.


All those outdoor activities require fuel. And with a little planning, the camping menu can be just as healthy—and fun—as a day at the beach, says Angela Fobar, RDN, a Spectrum Health dietitian.


A mom with three young children, Fobar has spent many nights at campgrounds with her family, both in a tent and a camper. They roast marshmallows over the campfire and eat their share of s’mores.


But as a dietitian with Spectrum Health Zeeland Community Hospital, Fobar also looks for ways to eat healthy on vacation. In her pre-trip grocery shopping, she opts for kid-friendly foods that deliver good nutrition.


And simplicity is key.


“It’s camping,” she said. “You want to spend your time relaxing, hanging out and doing activities—and not spend an hour making an elaborate meal.”


She shared three tips for keeping nutrition on track, even when you’re sleeping in a tent or camper.

One-pot (or packet) meals

“We like to cook a lot of our meals over the fire,” Fobar said. “To do that, I think, takes a little planning.”


She creates foil packets that combine some form of protein—chicken or shrimp, for example—with assorted vegetables, olive oil and spices.


A favorite packet dinner combines turkey sausage with potatoes and green beans. You can vary the spices, adding Italian seasonings or a fajita flavor.


“I think that’s the fun of it,” she said. “You can mix and match whatever you want.”


The ingredients can be cut and prepared at home before the trip. You can assemble the packets at home or at the campground. (Combinations suggested below.)


And if you don’t want to make individual servings, you can combine the ingredients in a cast-iron skillet and cook the dinner over a fire.


If she uses a camper and has an electric hookup, Fobar often prepares one-pot soups and stews in a Crock-Pot.


This recipe for Six-Can Tortilla Soup, found on allrecipes.com, works especially well for a camping trip because the ingredients don’t require refrigeration. The tasty soup combines canned chicken with beans and other ingredients.


Because some canned goods are high in sodium, she advises looking for salt-free or low-sodium options.

Fire-grilled pizza

Using a cast-iron pizza pan over a campfire, Fobar makes pizza dinners that her family calls “hobo pies.”


Using bread as the crust, they layer pizza sauce, cheese and a variety of toppings. She usually makes hers meatless, but the toppings available can vary with a family’s tastes.


“It’s fun because the kids get involved,” she said. “They can choose whatever ingredients they want to add.”

Fruits and veggies

Even when camping, you can still get at least five servings of fruits and vegetables a day, Fobar says.


“I like to cut up fruit ahead of time so I have tubs of fruit available,” she said.


She also keeps a tub of veggies on hand. Often, she chooses ones that require no prep—carrots, baby tomatoes, sugar-snap peas.


Having a stockpile in the cooler or a camper fridge makes it easy to add fruits and veggies to every meal.

Packet meal recipe

Use one of these combinations for a one-pot or foil packet meal. Or feel free to vary them and concoct your own.

  • Turkey sausage or kielbasa, red skin potatoes, onion and green beans. Season with salt, pepper, garlic and rosemary.
  • Apple chicken sausage, sweet potatoes, red onion and Brussels sprouts. Season with salt, garlic, thyme and cinnamon.
  • Chicken, onion and red, yellow and green peppers. Add fajita seasonings.
  • All veggie: broccoli, carrots, cauliflower, cherry tomatoes, onion and summer squash. Season with salt, pepper, garlic and rosemary or thyme.

Directions

Prep for packets can be done while camping or at home and taken to the campsite in your cooler or fridge.


Think size when cutting your items. Items that take longer to cook can be cut smaller than items that cook in a shorter time.


Assemble packets. You will need a square of foil, 12 by 12 inches, for the top and bottom of each packet.


Build with desired chopped ingredients.


Add olive oil—2 tablespoons per packet, to prevent sticking.


Add seasoning.


Fold each side of the packet two or three times to make sure they are secure when flipping over the fire.


Cook on a grate or grill over a bed of hot coals for about 40 minutes. Check the temperature of any meats with a meat thermometer prior to serving.


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.



Ditch the golf cart. Your aging knees won’t mind

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Golfers with knee osteoarthritis do not need to be concerned about worsening their disease by walking the course. In fact, walking provides the best health benefit. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


Golfers with knee arthritis should park the golf cart and walk the links instead, researchers say.


While using a golf cart may seem the obvious choice for golfers with knee problems, a new small study finds that walking provides much greater health benefits. Moreover, it’s not associated with increased pain, inflammation or cartilage breakdown, the researchers said.


“Individuals with knee osteoarthritis are often concerned about pain and may be more likely to use a golf cart,” said lead study author Dr. Prakash Jayabalan. He’s an assistant professor of physical medicine and rehabilitation at Northwestern University Feinberg School of Medicine in Chicago.


However, “this study has shown that golfers with knee osteoarthritis do not need to be concerned about worsening their disease through walking the course. In fact, walking provides the best health benefit,” Jayabalan said in a university news release.


More than 17 million Americans older than 50 golf regularly. Knee osteoarthritis is a leading cause of disability in this age group. The condition causes swelling, pain and difficulty moving the joint.


The study included 10 older golfers with knee osteoarthritis and five without the disease, which is usually caused by wear and tear of the joint.

Think golf is an easy sport on the body? Guess again!

On one day, the study participants played one round of golf (18 holes) walking the course. On another day, they used a golf cart to play 18 holes. On each occasion, the researchers monitored the participants’ heart rates to determine their level of exercise intensity, and took blood samples to measure markers of knee inflammation and cartilage stress.


On both occasions, the golfers had an increase in these markers, but there was no difference between use of the golf cart and walking, the findings showed.


When walking the course, the heart rates of the golfers with knee problems were in the moderate-intensity zone for more than 60 percent of the time, compared with 30 percent when using a cart.


But even using the cart, golfers met daily exercise recommendations, according to the study authors.


“Bottom line: walking the course is significantly better than using a golf cart, but using a golf cart is still better than not exercising at all,” Jayabalan concluded.


The study was presented recently at the Osteoarthritis Research Society International annual meeting in Liverpool, England. Research presented at meetings is usually considered preliminary until published in a peer-reviewed medical journal.


Reprinted with permission from Spectrum Health Beat.


Lyme-bearing ticks more widespread in U.S. than thought

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The most commonly encountered ticks—the deer tick, the western black-legged tick and the lone star tick—carry the bacteria that causes Lyme disease. (Courtesy Spectrum Health Beat)

By Dennis Thompson, HealthDay


Think you live in a place that’s free from disease-carrying ticks? Don’t be so sure.


Citizen scientists found ticks capable of transmitting Lyme disease and other tick-borne illnesses in dozens of places across the United States where the pests had never previously been recorded, a new study reports.


All told, disease-carrying ticks were detected in 83 counties where they’d never been found before across 24 states.


The numbers reflect a rise in tick populations across the country, said study author Nate Nieto. He’s an associate professor with Northern Arizona University’s department of biological sciences.


“People should be aware of ticks and tick-borne disease, even when they may think there’s not a recorded incidence of a tick in a county,” Nieto said. “These things, they’re not obeying borders. They’re going by biology. If they get moved there by a deer or bird or people or pets, they’re going to establish themselves and start growing.”


The massive nationwide study also provides evidence that ticks are born carrying infectious diseases, rather than picking germs up from the animals upon which they feed, said Wendy Adams, research grant director for the Bay Area Lyme Foundation, in California.


All life stages of the most commonly encountered ticks—the deer tick, the western black-legged tick and the lone star tick—carried the bacteria that causes Lyme disease, Adams said.


“That’s important, because that would say that a tick doesn’t need to acquire an infection from a blood meal. It’s born with the infection,” Adams explained.


These findings are the result of an unexpectedly successful effort by the Bay Area Lyme Foundation to collect tick samples from across the country.


Between January 2016 and August 2017, the foundation and Northern Arizona University offered free tick identification and testing to the general public. People were encouraged to send in ticks they found on themselves, their pets or around their communities.


The scientists’ original goal was to collect about 2,000 ticks. They wound up with more than 16,000, sent in by people from every state except Alaska.


“We got such a phenomenal participation,” Nieto said. “Two weeks in May, we got almost 2,000 packages per week. That is just powerful data.”


People found ticks in areas not represented in tracking maps maintained by the U.S. Centers for Disease Control and Prevention, the researchers discovered.


Most of these new areas were right next to counties with known tick populations, Adams said.


“Ticks are spreading. Tick populations have exploded,” Adams said. “This is good data to show the extent of that. It’s a message to people that even if you think ticks aren’t a problem, they could be.”


The 24 states that contain counties with newly documented populations of deer ticks or Western black-legged ticks are Alabama, Arizona, Georgia, Illinois, Indiana, Iowa, Kansas, Kentucky, Louisiana, Michigan, Minnesota, Montana, Missouri, Nevada, North Carolina, Ohio, Oregon, South Carolina, Tennessee, Texas, Utah, Virginia, Washington and Wisconsin.


Further, ticks were found in states where they simply weren’t supposed to be, Adams said. Lone star ticks were found in California and black-legged ticks were found in Nevada, both for the first time ever.


People also found ticks carrying Babesia—microscopic parasites that infect red blood cells and cause the potentially life-threatening disease babesiosis—in 26 counties across 10 states in which the public health department does not require physicians to report cases of the disease.


The new study “highlights the geographic variability of ticks and the pathogens they carry,” said Dr. Paul Auwaerter, clinical director of infectious diseases at Johns Hopkins Medicine in Baltimore.


“Surveillance is increasingly important as we see climate and environmental changes, because we do see expanding ranges of ticks. We’ve seen that with Lyme disease. We’ve seen that with babesiosis,” said Auwaerter, president of the Infectious Diseases Society of America.


Adams agreed, suggesting that more funding should be directed to these sorts of crowd-sourced tracking efforts.


“We have to invest federal dollars to examine the spread of ticks,” she said.


In the meantime, the Bay Area Lyme Foundation suggests that people protect themselves from ticks by:

  • Wearing light-colored clothes to make ticks more visible.
  • Do regular tick checks after being in a tick-infested area, and shower immediately after to wash away ticks that might be crawling on you.
  • Consider using tick repellents like DEET for skin and permethrin for clothing.
  • Talk with your doctor if you develop any symptoms following a tick bite.

The new study was published online in the journal PLOS One.


Reprinted with permission from Spectrum Health Beat.


The kissing bug—cause for concern?

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If you come across a suspected triatomine, the CDC recommends placing it in a container with alcohol and taking it to your local health department. It can be tested for Chagas disease. (Courtesy Spectrum Health Beat)

By American Heart Association, HealthDay


It sounds like something out of a horror film: A blood-hungry insect feeds on its prey’s faces while they sleep, leaving behind a parasite that can cause stroke and heart disease.


But the triatomine, or so-called “kissing bug,” is all too real and found regularly in Latin America, but also has been found in several areas of the United States, as far north as Illinois and Delaware.


And while it often targets faces, the insect will settle for any patch of exposed skin.


With summer barbecue season on the horizon, how worried should people be?


It’s important to keep things in perspective, said Dr. Caryn Bern, a professor of epidemiology and biostatistics at the University of California School of Medicine.


After an acute flu-like period that lasts from weeks to months, most people who test positive for Chagas disease show no symptoms.


“The estimate is that 20 percent to 30 percent of people with Chagas disease will eventually develop heart or gastrointestinal disease, although heart disease is much more common,” Bern said. “That’s over a lifetime and it usually doesn’t show up until years after the infection occurred.”


It’s not the bug that causes Chagas disease, but rather a parasite that lives in its poop.


When a person inadvertently rubs the bug’s feces into the bug wound, their eye or another mucous membrane, the parasite sometimes makes itself at home.


Chagas disease also can be transmitted from mother to fetus, from contaminated blood transfusions, via an infected organ donor or, in rare cases, through food or drink.


While about 300,000 people in the United States have Chagas disease, most of them contracted it while living in Mexico, Central America and South America, where the Centers for Disease Control and Prevention estimates up to 6 million to 8 million have been infected.


All told, the disease causes more than 10,000 deaths a year worldwide, according to the World Health Organization.


But it’s important to keep in mind that since 1955, there have been fewer than 50 documented cases of people who have acquired the parasite from exposure to the triatomine in the U.S., said Dr. Susan Montgomery, who leads an epidemiology team in the Parasitic Diseases Branch of CDC’s Division of Parasitic Diseases and Malaria.


“The parasite has to get into a human’s body or an animal’s body by contaminating the wound,” Montgomery said. “It’s pretty complicated.”


But there is cause for concern, said Paula Stigler Granados, an assistant professor at Texas State University who leads the Texas Chagas Taskforce.


Stigler Granados and her team work to raise awareness about Chagas in a state where more than 60 percent of triatomines test positive for the parasite that causes the disease.


“The more we look, the more we find,” Stigler Granados said, noting that since the American Red Cross started screening new blood donors for Chagas disease, they have identified many people infected with the disease. “Although the blood donation tests are extremely sensitive and sometimes have false positives, that’s an indicator that it could be a bigger problem we should be monitoring.”


There is a treatment for people who have Chagas disease.


In 2017, the Food and Drug Administration approved benznidazole, a 60-day medication regimen for people ages 2 to 12.


Once Chagas disease becomes chronic, the medication may not cure it but could slow the progression in younger people.


For older people who are affected, experts recommend doctors and patients weigh the individual benefits with the possible side effects of the medication, which can include rash, abdominal discomfort and numbness or tingling in the hands and feet.


The best bet is to avoid infection altogether.


The CDC advises people to use window screens, seal any gaps in the home, allow pets to sleep indoors and eliminate things near the house that attract insects, including lights and wood, brush and rock piles.


If you do come across a triatomine, don’t kill it, the CDC recommends.


Instead, capture it with a container and either fill it with rubbing alcohol or freeze it.


Then take it to your local health department or university laboratory for identification. Testing can help to determine if it is a triatomine, and if so, whether it carries the parasite.


In the meantime, experts agree on one thing: People should stay calm.


“The important thing to remember is that these bugs are more interested in staying out in the woods and feeding on animals than they are in feeding on you,” Montgomery said. “It’s important to prevent Chagas disease if you can, but it’s very hard to get this infection and it’s not happening often.”


Reprinted with permission from Spectrum Health Beat.


How resilient are your brain connections?

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Findings provide a target for drugs designed to support and maintain dendritic spine health. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


The conclusion of a recent study suggests possible new ways to prevent or slow the memory-destroying disease, Alzheimer’s, researchers said.


For the study, the researchers analyzed brain samples from patients at memory clinics and found that the presence of healthy dendritic spines (connections between neurons) provide protection against Alzheimer’s in people whose brains have proteins associated with the disease.


The findings, published in the Annals of Neurology, are the first of their kind, the study authors said.


“One of the precursors of Alzheimer’s is the development in the brain of proteins called amyloid and tau, which we refer to as the pathology of Alzheimer’s,” said the study’s lead author, Jeremy Herskowitz.


He’s an assistant professor with the University of Alabama at Birmingham School of Medicine’s department of neurology.


“However, about 30 percent of the aging population have amyloid and tau buildup but never develop dementia. Our study showed that these individuals had larger, more numerous dendritic spines than those with dementia, indicating that spine health plays a major role in the onset of disease,” Herskowitz said in a university news release.


Neurons, which are brain cells, are constantly sending out dendritic spines in search of other neurons. When they connect, a synapse—an exchange of information—occurs between neurons. This is the basis for memory and learning, the researchers explained.


“One obvious culprit in Alzheimer’s disease is the loss of dendritic spines and thus the loss of synapses,” Herskowitz said.


“This would impair the ability to think, so the assumption has been that those without dementia had healthy (dendritic) spines and those with dementia did not. But no one had gone in to see if that was true,” he noted.


Healthy dendritic spines could be genetic, or the result of beneficial lifestyle habits—such as good diet and exercise—which are known to reduce the risk of dementia, Herskowitz said.


The findings provide “a target for drugs that would be designed to support and maintain dendritic spine health in an effort to rebuild neurons or prevent their loss,” he added.


“This data suggests that rebuilding neurons is possible. And as we are better able to identify the increase of amyloid and tau early in the progression of the disease, even before symptoms arise, we might be able to one day offer a medication that can contribute to maintaining healthy dendritic spines in those with the Alzheimer’s pathology,” he concluded.


Reprinted with permission from Spectrum Health Beat.

Know the warning signs of suicidal thoughts

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The sharpest rise in suicide rates has occurred among men aged 45 to 64 and girls aged 10 to 14. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


Family, friends and acquaintances can play a key role in suicide prevention by being alert for signs and taking action to help someone who may be struggling, a mental health expert says.


Nearly 43,000 Americans commit suicide each year, according to the American Foundation for Suicide Prevention. For the past two decades, suicide rates have been rising in the United States, the federal Centers for Disease Control and Prevention says.


The sharpest rises in suicide rates have occurred among men aged 45 to 64 and girls aged 10 to 14, according to the CDC.


“There remains a lot of stigma associated with people who seek help for mental health, which prevents them from getting the assistance they need. We need to pay more attention to suicide prevention,” said William Zimmermann. He’s a clinician supervisor of New Jersey Hopeline, a suicide prevention hotline operated by Rutgers University’s Behavioral Health Care.


Many people mistakenly believe that suicides happen without warning. But most people who attempt suicide try to communicate their distress or suicide plans to someone, Zimmermann said in a Rutgers news release.


The problem is the suicide plans or thoughts may not be clearly stated, so asking direct questions about suicide can start the conversation and help-seeking process, he said.


Asking someone about suicide won’t put the idea in their head, Zimmermann said.


Warning signs of suicide attempts include increased substance abuse, anxiety, agitation, difficulty sleeping, dramatic mood changes, a feeling of hopelessness and being trapped, having no sense of purpose, social withdrawal, uncontrolled anger and reckless behavior.


If a person talks about wanting to hurt or kill themselves, threatens to hurt or kill themselves, or talks about looking for a method to kill themselves, get them immediate help or guidance by contacting a mental health professional or a suicide prevention hotline, Zimmermann said.


If you’re concerned about someone, ask them directly if they are thinking about suicide, Zimmermann said. He suggested saying things like: “I care about you. Some of the things you’ve said or done have made me wonder. Are you thinking about killing yourself?”


If they say they are considering suicide, don’t judge, don’t deny and don’t promise to keep it a secret, Zimmermann said. Get support for the person talking about suicide and for yourself, he said.


Reprinted with permission from Spectrum Health Beat.




Study: Active body shapes agile mind

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Physical activity is one of the leading factors in determining brain health in middle age and later years. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


Want to reduce your risk of dementia? Take care of your heart.


That’s the takeaway from a new study that suggests good heart health in middle age could lower your odds for problems with thinking and memory later in life.


The study included nearly 7,900 British adults who did not have heart disease or dementia at age 50. Over an average 25-year followup, 347 cases of dementia were diagnosed among participants. Average age at diagnosis: 75.


After taking other factors into account, researchers linked a higher score at age 50 on seven healthy habits outlined in the American Heart Association’s “Life Simple 7” with a lower risk of dementia later in life.


The Life Simple 7 assesses smoking, diet, physical activity, fasting blood sugar, blood cholesterol, blood pressure and body mass index (a measure of body fat based on height and weight).


Dementia rates were 1.3 per 1,000 person years among participants who had high scores on heart healthy habits, compared to 3.2 per 1,000 for low-scorers, according to the study published recently in the BMJ.


A better score at age 50 was also associated with higher overall brain and gray matter volumes in MRI scans 20 years later.


Though the study could not prove that heart-healthy living actually caused dementia risk to drop, the researchers said their findings support public policies to improve heart health in middle age. They pointed out that dementia is a progressive disease that can start 15 to 20 years before symptoms appear.


“Our findings suggest that the Life’s Simple 7, which comprises the cardiovascular health score, at age 50 may shape the risk of dementia in a synergistic manner,” the study team wrote. “Cardiovascular risk factors are modifiable, making them strategically important prevention targets.”


The lead author is Severine Sabia of the French National Institute of Health in Paris and University College London.


Reprinted with permission from Spectrum Health Beat.



Anxious? Distressed? You’re not alone

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Hundreds of thousands of Americans live with serious psychological distress. (Courtesy Spectrum Health Beat)

By Dennis Thompson, HealthDay


More Americans than ever before are stressed, depressed and anxiety-ridden, and many are unable to get the help they need, a study suggests.


An estimated 8.3 million American adults─about 3.4 percent of the U.S. population─suffer from serious psychological distress, an evaluation of federal health data concluded. Previous estimates put the number of Americans suffering from serious psychological distress at 3 percent or less, the researchers said.


“Mental illness is on the rise. Suicide is on the rise. And access to care for the mentally ill is getting worse,” said lead researcher Judith Weissman. She’s a research manager in the department of medicine at NYU Langone Medical Center in New York City.


This increase is likely a lasting after-effect of the Great Recession that began in late 2007─a stress-filled time that caused long-term emotional damage to many Americans, Weissman suggested.


Many people psychologically affected by the Great Recession haven’t been able to get the help they need, either because they can’t afford it or because their condition hampers their ability to seek out treatment, she said.


As a result, hundreds of thousands of Americans live with serious psychological distress, an umbrella term that runs from general hopelessness and nervousness all the way up to diagnosable conditions such as depression and anxiety, Weissman explained.


“The recession seemed to have pushed the mentally ill to a point where they never recovered,” she said. “This is a very disturbing finding because of the implications of what mental illness can do to a person in terms of their ability to function and their life span.”


The study included national health data from a survey conducted by the U.S. Centers for Disease Control and Prevention. More than 35,000 households nationwide participate each year.


The investigators found that between 2006 and 2014, access to health care services deteriorated for people with serious psychological distress, compared to people without emotional distress.


Comparing self-reported psychological distress symptoms across nine years, the research team estimated that nearly one in 10 distressed Americans in 2014 did not have health insurance that would give them access to a psychiatrist or mental health counselor.


In 2014, people with serious psychological distress were nearly three times more likely to experience delays in getting professional help due to insufficient mental health coverage than people without serious distress, the study findings showed.


Approximately 10 percent of people with serious psychological distress could not afford to pay for their psychiatric care in 2014, up from just under 9 percent in 2006.


The economic turmoil caused by the Great Recession struck at the heart of the American dream, rattling some to their core, Weissman said.


“Earning and sustaining a living is getting harder for people, especially for men,” Weissman said. “The loss of jobs could mean there’s a loss of community and a loss of role as wage earners and providers.”


Dr. Harsh Trivedi is president and CEO of Sheppard Pratt Health System, a Maryland mental health provider. He said constant noise from the internet and social media likely serve to amp up people’s anxiety and angst.


“In the past, you may go out and meet with your friends and talk about something, but when you got home you’d go to sleep,” Trivedi said. “The difficulty now is you can’t really turn things off. We don’t necessarily have downtimes to recharge and get our bearings straight again.”


Weissman pointed out that psychologically distressed people already struggle to deal with the health care system, and on top of that there are national shortages of mental health professionals.


And, Trivedi added, the ongoing debate over the Affordable Care Act isn’t doing distressed individuals any favors.


“If you are in a more distressed state, how easy is it for you, from a psychological perspective, to seek care?” Trivedi said. “If the overall market is shifting, and you are more psychologically distressed, how are you going to have the faculties to keep track of your access to health care?”


Weissman said insurance companies should pay for mental health services, which need to be more fully integrated into primary care for people.


“We need to increase access to care for the mentally ill,” she said. “We also need to put trained psychiatrists and mental health providers within the primary care setting. If you have linkages of care within primary care, then the mentally ill patient can be helped even if they’ve come in for some other reason.”


The study was published in the journal Psychiatric Services.


Reprinted with permission from Spectrum Health Beat.




The prudent pyre

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A bonfire adds a warm, welcoming glow to any graduation party. Just make sure the atmosphere is calm, not raucous and reckless. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


Bonfires are a popular way to celebrate big events among teens, but they’re at risk for serious burn injuries, an expert warns.


“The only guaranteed way to prevent bonfire burn injuries is to not have a fire in the first place,” said burn surgeon Dr. Arthur Sanford, of Loyola Medicine in Maywood, Ill. “But if you do decide to have a fire for a prom, graduation or other occasion, there are simple ways to minimize the risk of burns.”


Check the weather and cancel the bonfire if high winds are forecast, he recommended in a Loyola news release. Clear all brush from the area and make a fire pit. Keep a bucket of water and garden hose close by.


Newspaper and small kindling provide the safest way to start a fire. If you decide to use charcoal lighter fluid, seal the container after use and keep it well away from the fire. Do not put lighter fluid on a fire after it’s started, Sanford said.


And, he added, never use accelerants such as gasoline, diesel fuel or kerosene, and never spray aerosols or throw canisters or fireworks into the fire.


Keep the bonfire at a manageable size, no more than about four feet square, Sanford advised.


Everyone should stay a safe distance away and never horse around near a fire, he said. No one should drink alcohol.


Always put the fire out completely before you leave. Stir the ashes and douse them thoroughly with water. Sanford said Loyola’s burn center has treated numerous patients who suffered burns after accidentally walking on hot ashes.


Reprinted with permission from Spectrum Health Beat.


Spotlight on maternal depression

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Having a ready list of friends and family to help out can make all the difference for new moms on those overwhelming days. (Courtesy Spectrum Health Beat)

By Samantha Kauffman, Spectrum Health Beat


There’s no shortage of official and unofficial celebrations throughout the year, with different days and months designated for this cause or that.


Some days feel like marketing vehicles as much as cultural celebrations, such as national donut day or national taco day.


Other celebrations are rooted in promotions of careers or important social or medical causes, such as national nurse’s week and autism awareness month.


The organization Postpartum Support International has designated the month of May maternal depression awareness month.


In previous posts on this topic, we’ve explored tips for new moms and touched on possible ways family members and friends can help as new moms adjust to life after childbirth.


There’s little doubt that Mother’s Day played some role in choosing May as national maternal depression awareness month.


The campaign encourages people to share stories and seek help when they’re feeling down.


According to Postpartum Support International, untreated depression is the No. 1 complication in pregnancy and about 1 in 7 moms experience postpartum depression, but only about 15% seek treatment. The organization also feels that many new moms aren’t asked about how they are feeling emotionally.


I can say with confidence that at Spectrum Health family birthing centers, moms take a postpartum depression screening before they leave the hospital and often another at their postpartum follow-up visit.


The postpartum period from birth until the baby is about 3 months old is often considered the fourth trimester—essentially still part of the pregnancy period.


In those few short months, a mom’s body is still adjusting from a pregnant state to a non-pregnant state.

Here are some things new moms can do after having a baby:

Lifestyle focus

  • Take time for naps or occasional rest breaks. It’s not always possible to sleep, but if baby is sleeping, take that time to do something for yourself—read a book, watch a movie, take a bath or whatever you enjoy.
  • Don’t set high expectations for yourself for a while. I like to tell patients in class to think of their Top 3 things they need everyday, then pick one and share with their spouse. That one thing is the goal for the first two weeks.
  • Set limits with visitors so they don’t overstay their welcome.
  • Create a list of things that family, friends and others can do to help out.
  • Get outside for a short walk. Just a little basic exercise outside can really help you feel better.
  • Be open about how you feel with your partner.
  • Don’t compare yourself to others—especially on social media.
  • Expect to have some good days and some bad days.

Nutrition goals

  • Eat every few hours. Healthy food choices impact how we feel.
  • During pregnancy, consumption of foods that contain omega-3 fatty acids can help alleviate postpartum depression symptoms.
  • Your body mass index, or BMI, can affect anxiety and depression. One study showed that overweight women were at risk of elevated anxiety and depression at both four months postpartum and 14 months postpartum. (Interestingly, BMI wasn’t noted to affect anxiety levels during pregnancy.)

Seeking help

  • Look for support from family and friends. Avoid anyone who discourages or seems to bring you down.
  • Keep your postpartum appointment with your provider and call with any concerns that arise.
  • See if there is a postpartum depression group or mood disorder support group in your community.
  • Remember that dads can also experience postpartum depression symptoms—so be sure to keep an eye on dad’s mood, too.

Focus on baby

  • Strengthen your bond with your baby with skin-to-skin contact. This benefits both mom and baby—and dad, too.
  • An infant massage is great for bonding. It has been shown to decrease postpartum depression symptoms.
  • Smile, sing and talk to your baby regularly.

If you feel you have postpartum depression, you should call your OB provider.


Reprinted with permission from Spectrum Health Beat.


The inner path to an outer glow

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If it’s great skin you’re after, make healthy food and hydration a priority. (Courtesy Spectrum Health Beat)

By Irene Franowicz, Spectrum Health Beat


Yes, some women can thank their genes for that youthful glow. But they don’t have the market cornered on smooth and seemingly ageless skin.


Those of us who haven’t been genetically blessed can still glide into our 40s, 50s and 60s with soft, dewy skin.


Vitamin-infused creams and lotions can certainly improve skin and hair, but if you really want to look great, you have to start on the inside.


The truth is, the right foods will not only help you feel great, they’ll also help you get beautiful locks and a glowing complexion.

8 essentials for better skin:

Water

Water is essential to providing moisture and suppleness to skin. It helps transport nutrients to all our cells—skin, hair and nails—and it’s a natural lubricant for our joints.


You should drink about half your body weight in fluid ounces each day. (So, if you weigh 150 pounds, you should drink about 75 ounces of water.)


If you’re feeling bloated, you may be retaining fluid from too much sodium. Drinking water flushes away excess sodium and aids in weight loss by removing excess water weight.


Want to add a refreshing flavor to your water? Add in a slice of lemon, lime or cucumber, or try my favorite: chopped fresh pineapple and fresh strawberries.

Vitamin A, beta-carotene

Think green vegetables, orange vegetables and fruit.


Vitamin A is an antioxidant that helps maintain and repair tissues in the body. It provides moisture for eyes, skin and epithelial cells that cover or line all our body parts, externally and internally.


Beta-carotene winners: sweet potatoes, mangoes, butternut squash, apricots, broccoli, collard greens, spinach and kale.


The options are without limit: Try some mango salsa. Toss a handful of baby spinach into your smoothie. Roast some butternut squash. Roast some sweet potatoes with olive oil. Enjoy a broccoli salad with cranberries and sunflower seeds.


You can make healthy substitutions, too. Instead of fries with your burger, trade them for baby carrots and broccoli with a spinach dip.


Just a tip: Traditional, store-bought spinach dip is laden with mayonnaise, so instead use thawed, drained and chopped frozen spinach to make it greener and healthier.

Vitamin C

The American Academy of Dermatology says vitamin C can be highly protective against sun damage. Vitamin C’s antioxidant properties help reduce skin damage caused by free radicals, a harmful byproduct of sunlight, smoke and pollution.


This vitamin also promotes production of collagen, which acts like tissue cement to help keep skin from sagging.


Excellent sources include strawberries, blueberries, mangoes, tomatoes, bell peppers and citrus fruits.

Vitamin E

Vitamin E helps keep skin smooth, healthy and younger looking. It’s an antioxidant much like vitamin C, as it counters the effects of sun exposure. It’s also used topically as a cream and lotion to soothe dry skin.


Great sources include hazelnuts, pumpkin seeds, wheat germ and avocados.

B complex vitamins

A deficiency in B vitamins can cause dermatitis—an itchy, scaly skin reaction. Sources of these vitamins include bananas, eggs, oatmeal, whole grains, lentils and cereals.

Seafood

Seafood has good fats—essential fatty acids and omega-3—which help reduce inflammation in the body. These may also help reduce wrinkles.


The best types of seafood are salmon, albacore tuna, mackerel and sardines. Try adding a seafood meal twice a week. It’s as easy as a tuna fish sandwich for lunch and grilled teriyaki salmon for dinner.

Get calcium

What do milk, yogurt and soy have in common? They’re high in calcium, which makes them great not only for your skin, but for your bones and nails.


Yogurt also has probiotics that aid in digestion. It’s a great way to add protein and calcium to your smoothies.

Mediterranean staples

Don’t avoid fat just for the sake of your waistline. Eat the Mediterranean way and include plenty of olive oil, flaxseed, avocados, nuts and seeds.


Many women have dry, flaky skin because they don’t eat enough good fats—essential fatty acids. Fat is needed to absorb fat-soluble vitamins like vitamins A, D, E and K.


Enjoy some guacamole, serve olives on your appetizer tray, enjoy almond butter on your whole grain toast topped with banana slices, and top your yogurt with almonds and sunflower seeds.


Reprinted with permission from Spectrum Health Beat.


The upside to milk

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Those with dairy in their diet have a lower risk of diabetes—possibly because they’re eating less refined, low-fiber carbohydrates, according to one study. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Dairy foods have been getting a lot of attention from researchers in recent years, notably from studies done both jointly and separately by scientists at Harvard and Tufts universities.


They looked at the relationship between full-fat dairy and the risks for heart disease and diabetes.


A 3,000-participant study found that people who included dairy fat in their diet had a lower risk of diabetes. One theory for the link is that people who skip or limit dairy might compensate by eating more refined, low-fiber carbohydrates, which can increase diabetes risk.


A study that followed more than 200,000 people over several decades looked at the relationship between dairy fat intake and heart disease.


It found no increase in heart disease risk among people who ate dairy fat, although the risk was lowered when calories from dairy fat were replaced with calories from plant-based fats or whole grains—24% when they were replaced by polyunsaturated fats and 28% when replaced with whole grains.


On the other hand, the risk went up by 6% if those calories went instead to foods with other types of saturated fat, like red meat.


A third piece of research reviewed nine studies that looked specifically at butter—another source of saturated fat—and its role in heart disease, diabetes and all causes of death.


The analysis found that while plant-based fats are healthier, small amounts of butter aren’t likely to hurt you.


What might you do with all this information? The familiar bottom line is moderation.


While it’s still healthier to cook with olive oil, for instance, you can indulge in a pat of butter on your hot whole-grain cereal or an ounce of cheese on whole-grain bread or, perhaps best of all, a serving of full-fat yogurt and a cup of berries.


Reprinted with permission from Spectrum Health Beat.




Programmed to pack pounds?

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The genetic traits that helped our ancestors battle food scarcity could today be contributing to excess weight and related illnesses. (Courtesy Spectrum Health Beat)

By Serena Gordon, HealthDay


It’s not easy maintaining a healthy weight. Even when you manage to drop a few pounds, they often return.


Why would the body seem to encourage obesity?


New research suggests the answer lies far back in human evolution, with an anti-starvation mechanism that primes the body to store fat.


The key to this mechanism is a protein dubbed “RAGE,” according to New York University scientists working with mice. They believe RAGE evolved to help keep ancient humans from starving when food was scarce.


But today, in times of plenty, there’s a glitch at work: RAGE is produced to combat the cellular stress caused by overeating.


The protein seems to mistake this stress as similar to starvation, and so it switches off the body’s ability to burn fat. The result: fat becomes easy to accumulate, but tough to shed.


Still, there’s a silver lining to all of this, the NYU team said, because the research might lead to anti-obesity drugs.


“Our thinking is that RAGE is targetable. When we put mice with no RAGE expression at all on a high-fat diet, they ate the food but were not becoming obese,” explained study author Dr. Ann Marie Schmidt, from the NYU School of Medicine.


And a lack of RAGE appeared to be safe, at least for mice.


“When you totally delete RAGE in mice, they have normal reproduction and no problems with cognition,” she said.


The researchers hope that because RAGE seems to be active just during times of metabolic stress instead of during everyday functions, taking it away won’t create problems.


But don’t pin your hopes on a RAGE-deleting drug just yet.


Schmidt was quick to note that any such drug is a long way off yet because the research is currently in mice. Findings from animal studies don’t always translate to humans.


Still, Schmidt said the potential is exciting.


In addition to limiting the body’s ability to burn fat, RAGE also may contribute to inflammation throughout the body. So, along with taming obesity, it’s possible that removing the RAGE protein might help with some of the inflammatory consequences of obesity, such as diabetes, cancer, hardening of the arteries and Alzheimer’s disease, according to the researchers.


Dr. Michael Wood, medical director for bariatric surgery at the Detroit Medical Center’s Harper University Hospital, said the study was interesting, although very early.


And, Wood said, “obesity is a very complicated problem, and I think these findings are an oversimplification.”


But Wood noted that it’s possible the RAGE protein plays a role in excess weight. It’s just not likely the only factor in the development of obesity.


“I don’t think there’s one switch or any one thing that can solve this complicated issue. There’s no magic bullet for obesity,” he said.


Right now, if someone wants to lose weight, they have to commit to lifestyle changes, Wood said.


And, that’s true even if someone has weight-loss surgery. He added that the most significant change comes from eating fewer calories. Exercise is a healthy habit, but only a small component of weight loss.


The study was published online recently in the journal Cell Reports. Funding was provided by the American Heart Association, the U.S. Public Health Service and the American Diabetes Association.


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.



10 things to know about IBD

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With proper treatment or medications, patients can usually get inflammatory bowel disease under control. (Courtesy Spectrum Health Beat)

By Marie Havenga, Spectrum Health Beat


If you are suffering from urgent bowel movements, frequent diarrhea and abdominal pain, you may be a victim of inflammatory bowel disease.


But all is not doom and gloom.


With the right treatment plan, most patients can limit their symptoms and complications, allowing them to live full and active lives, said Andrew Shreiner, MD, PhD, a Spectrum Health Medical Group gastroenterologist.


Dr. Shreiner, who presented an IBD program recently at a digestive disease conference, sat down with Spectrum Health Beat to discuss what patients need to know about the disease.

1. What are the symptoms of inflammatory bowel disease?

Symptoms of IBD are often related to inflammation in the digestive tract, including frequent diarrhea, blood in the stool, urgency with bowel movements and abdominal pain. Generalized symptoms such as fatigue and weight loss are common. Symptoms related to complications of IBD, including infection or intestinal blockage, are less frequent and include abdominal pain, fever, bloating, nausea and vomiting. Occasionally, symptoms may develop from IBD affecting other body areas, such as skin, joints or eyes.

2. What are the types of IBD?

The main types are ulcerative colitis and Crohn’s disease. Ulcerative colitis affects the colon and often causes bloody diarrhea with urgency. Crohn’s disease can affect any part of the digestive tract, so symptoms are variable but often include abdominal pain, diarrhea, fatigue and weight loss.

3. What causes IBD?

We don’t know what causes IBD, exactly. It is clear that inherited genetic factors are one component, but environmental factors play a large part in the development of IBD, too. Many of the possible environmental factors are thought to be the result of modernized living, such as antibiotic use, exposure or lack thereof to microbes and changes in diet.

4. How do you diagnose it?

In individuals with symptoms that are worrisome for IBD, and not explained by another cause (such as intestinal infection), ulcerative colitis is generally diagnosed with colonoscopy and tissue biopsy, and Crohn’s disease is often diagnosed with a combination of colonoscopy and an imaging test, such as a CT scan.

5. How can IBD affect my daily life?

When IBD is active, it can have a significant impact on daily life. Frequent diarrhea, abdominal pain and fatigue can really limit an individual’s ability to maintain a normal routine. Sometimes, individuals are admitted to the hospital with severe symptoms. When IBD is well-treated and inactive, individuals can function without any significant impairments related to IBD.

6. Is there any preventive care?

Individuals with IBD—particularly those on medications to suppress the immune system—are at increased risk for a number of health problems. Preventive care is important to decrease the risk for developing these health problems. This includes vaccinations to prevent infections, sun protection to prevent skin cancer, routine check-ups to prevent osteoporosis, and a number of other preventive measures.

7. Are there any medications that can help?

Yes, there is a growing list of medications that help treat IBD. The goal of treatment is to induce and then maintain remission from inflammation, so medications work to suppress the inappropriate immune activity that promotes IBD. Various medications differ in the level of potency, so there are various options to treat IBD ranging from mild to severe.

8. How much does diet/lifestyle affect IBD?

We generally recommend a healthy diet and active lifestyle, in addition to not smoking tobacco, to promote overall health. These measures can lessen the symptom burden in IBD and they are an important component of managing the disease. It is important to note that diet and lifestyle habits are not adequate therapies by themselves to treat IBD in the vast majority of individuals.

9. Can surgery help?

There is a role for surgery in the treatment of both ulcerative colitis and Crohn’s disease. In general, surgery is used as the last option for active disease or disease-related complications that cannot be adequately treated with medical therapy or less invasive procedures.

10. Can it ever be cured?

At present, IBD cannot be cured. However, it can be managed in most cases to limit symptoms and complications and to allow individuals to lead full and active lives.


Reprinted with permission from Spectrum Health Beat.




Marriage—a life-extender?

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When you’re married, you’re more likely to have someone looking out for you and reinforcing healthy behaviors. (Courtesy Spectrum Health Beat)

By Dennis Thompson, HealthDay


Married folks not only live longer than singles, but the longevity gap between the two groups is growing, U.S. government health statisticians report.


The age-adjusted death rate for the married declined by 7% between 2010 and 2017, according to a new study from the National Center for Health Statistics, part of the U.S. Centers for Disease Control and Prevention.


“Not only is the rate for married lower, but it’s declining more than any other group,” said lead author Sally Curtin, an NCHS statistician.


Statistically, death rate is the annual number of deaths for every 100,000 people. It’s adjusted so that a 26-year-old and an 80-year-old married or widowed or divorced are on equal footing.


The new study reported that the death rate for never-marrieds declined only 2%, while that for divorced people hasn’t changed at all.


Worst off were the widowed, for whom the death rate rose 6%. They have the highest death rate of all the categories, researchers said.


Married men in 2017 had an age-adjusted death rate of 943 per 100,000, compared to 2,239 for widowers.


The death rate was 1,735 per 100,000 for lifelong bachelors and 1,773 for divorced men.


Married women had a death rate of 569 per 100,000, two-and-a-half times lower than the 1,482 rate for widows. The death rate was 1,096 for divorcees and 1,166 for never-married women.


Part of the marriage benefit could be explained by the fact that people in good health are more likely to marry, said Katherine Ornstein, an associate professor of geriatrics and palliative medicine at the Icahn School of Medicine at Mount Sinai in New York City.


Once you’re in a marriage, there are a host of tangible and intangible benefits that give you a health advantage, experts said.


Married people are more likely to have health insurance, Ornstein said, and therefore, have better access to health care.


Being married also means you have someone looking out for you and reinforcing healthy behaviors, said Michael Rendall, director of the Maryland Population Research Center at the University of Maryland.


“Having somebody there who’s your spouse will tend to promote positive health behaviors—going to the doctor, eating better, getting screened,” he said.


This is particularly true of men, who previous studies have shown derive more health benefits from marriage than women.


“Men tend to have fewer skills than women in terms of looking after themselves,” Rendall said.


Finally, the companionship of marriage staves off health problems associated with loneliness and isolation, Ornstein said.


“Social support and the social engagement that comes with being married is a huge benefit for mental health and physical health,” she said.


All these benefits also explain why widowed people tend to do so badly after the death of their spouse, Ornstein said.


Widows and widowers have to deal with heartache, loneliness and financial stress, she said. They no longer have a partner looking after them, so they are more likely to neglect their health.


The study found some gender differences in trends.


While the death rate for married men and women declined by the same 7%, women’s overall death rate was much lower.


But the death rates among men in all other marital categories remained essentially the same between 2010 and 2017, researchers found.


On the other hand, the death rate for widowed women rose 5%, while the rate for never-married women declined by 3% and remained stable for divorced women.


Reprinted with permission from Spectrum Health Beat.




Top 7 migraine myths

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Migraines might be a mystery for many, yet sufferers have more tools and knowledge available to them today to combat the debilitating headaches. (Courtesy Spectrum Health Beat)

By Jared Pomeroy, MD, MPH


Migraines affect more than 39 million Americans, and about 4 million of them suffer from the chronic form of the disease of 15 or more migraine days a month.


Those who suffer from these debilitating headaches frequently encounter difficulty in getting appropriate treatment when they seek help. The reason? Misunderstanding and the unfortunate fact there is no concrete test for migraines.


To clear up some of the misconceptions, I’ve compiled a short myths quiz so you can test your own knowledge and challenge those around you to do the same.

Myth 1: My headache is not a migraine because I do not have an aura.

Most people with migraines do not experience aura with their headaches. An aura is a sensory disturbance caused by changes in electrical activity in the brain that can precede migraines and is most commonly visual in nature (flashing lights, zig-zag lines) but can also involve numbness, changes in speech or other symptoms. Only about 30 percent of people with migraines experience an aura.

Myth 2: There really is not much I can do to prevent a migraine.

A healthy lifestyle is important in migraine prevention. Adequate exercise and avoidance of tobacco and highly processed foods often goes a long way toward fewer migraines. Sleep is another common factor. Improving your migraine pattern is difficult when you have poor quality or insufficient sleep.

Myth 3: My headache is a tension type headache.

Remember Myth 1. Most people do not get an aura. The International Headache Society has released diagnostic guidelines on migraines that are based on things like duration, severity and associated symptoms. Headaches that are severe enough to discuss with your doctor and also involve nausea or light and sound sensitivity are usually migraines. However, it’s always important to seek medical advice to rule out other causes of your symptoms.

Myth 4: Medications don’t work to prevent my migraines.

There are a lot of reasons acute and preventive medications fail for any given person. Preventive agents (things taken every day with a goal to eventually decrease frequency of migraines) typically take months to be effective once you are on an adequate dose. Giving up on a medication too soon or before an effective dosage has been determined by your physician dooms the attempt. Maintaining open and consistent communication with your doctor is important. Also, remember to focus on the lifestyle factors mentioned in Myth 2.

Myth 5: Despite my nausea, if I keep my pill down it may really help my migraine.

Let’s talk about why acute medications (those taken at the start of a headache to get more immediate resolution of pain) fail. If you are nauseated when you take a pill, you aren’t likely to see results quickly. During migraines (especially when nausea is prominent) the gastrointestinal system slows. That pill has to not only make it to your stomach, but also move to the intestines to be absorbed. If you’re just barely able to keep it down, then it’s unlikely to provide much benefit. You might want to explore other options such as intranasal sprays, injectable therapies or suppositories. They tend to be a lot more effective when nausea is present.

Myth 6: It’s just a low-grade migraine. I shouldn’t take anything for it until it gets severe.

Imagine trying to put out a campfire with a bucket of water. Now imagine trying to put it out with that same bucket of water after you’ve let the fire significantly spread. Which scenario is likely to work? Clearly, dampening the fire before it gets out of control is more likely to extinguish it. Migraines work the same way. The earlier you take the medication once you start experiencing pain, the more likely you are to successfully stop the migraine before it gets out of control.

Myth 7: I can take an acute medication every day for my migraine.

Studies have shown that acute medications used for migraines can actually increase the frequency of migraines if taken too frequently. Typically, this happens after two to three days per week of acute medication use. This is akin to daily coffee drinkers waking up one morning with a headache because they slept in and missed their morning cup. The same thing happens with acute medication for migraines, but with even fewer days of use. If you are feeling the need to use your acute migraine medications too frequently, then it’s time to talk to your doctor about preventive measures.


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.



Feel swollen? Blame salt

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Given their notoriously high salt content, packaged snacks may be one of the biggest culprits in your struggles with bloating and gas. (Courtesy Spectrum Health Beat)

By Steven Reinberg, HealthDay


If you often feel bloated after a meal, don’t be too quick to blame high-fiber foods. The real culprit might surprise you.


Your gut may be rebelling because you’re eating too much salt, a new study suggests.


“Sodium reduction is an important dietary intervention to reduce bloating symptoms and could be used to enhance compliance with healthful high-fiber diets,” said study researcher Noel Mueller, an assistant professor at the Johns Hopkins Bloomberg School of Public Health in Baltimore.


He and his research colleagues looked at data from a large clinical trial conducted in the late 1990s known as Dietary Approaches to Stop Hypertension-Sodium, or DASH-Sodium for short.


Their conclusion: Consuming a lot of salt increases bloating, as does a healthy, high-fiber diet.


Although it’s not clear exactly how salt contributes, Mueller suspects fluid retention may be the key.


Eating more salt can promote water retention and make digestion less efficient, which can lead to gas and bloating, he said.


Studies in mice have shown that dietary salt can alter the makeup of gut bacteria. And that, in turn, can affect gas production in the colon, Mueller said.


“Our study suggests that selecting foods with lower sodium content, such as those that are not ultra-processed, may help relieve bloating in some people,” he said.


Bloating affects as many as a third of Americans, including more than 90% of those with irritable bowel syndrome. It’s a painful buildup of excess gas created as gut bacteria break down fiber during digestion.


For the current study, the researchers used findings from a 1998-1999 trial.


In that trial, the DASH diet—one low in fat and high in fiber, fruits, nuts and veggies—was compared with a low-fiber eating regimen. The trial’s goal was to learn how salt and other factors affected high blood pressure.


The new review found that about 41% on the high-fiber diet reported bloating and men had a bigger problem with it than women. And diets high in salt increased the odds of bloating by 27%.


“We found that in both diets, reducing sodium intake reduced bloating symptoms,” Mueller said.


The upshot is that reducing sodium can be an effective way to prevent gas—and may help people maintain a healthy, high-fiber eating regimen.


Many things can cause bloating—lactose intolerance, celiac disease, small intestinal bacterial overgrowth, infection or other conditions, said Samantha Heller, a senior clinical nutritionist at New York University Langone Health.


“If someone is experiencing gastrointestinal symptoms such as bloating on an ongoing basis, they should see their health care practitioner to see if the cause can be pinned down,” said Heller, who wasn’t involved with the study. “This way they will know how to manage the issue.”


Occasional bloating is not uncommon, she added.


To help you avoid excess gas and bloating, Heller offered these tips:

  • Increase physical activity.
  • Limit highly processed foods, such as fast food, frozen meals, junk food and fried food.
  • Increase your fluid intake and make peppermint tea part of it. Avoid carbonated beverages.
  • Eat more foods that are rich in fiber, such as vegetables, legumes and whole grains. Increase these slowly and in small portions and be sure to increase your fluid intake at the same time.
  • Have smaller meals.

The report was published in the American Journal of Gastroenterology.


Reprinted with permission from Spectrum Health Beat.




Top 10 ways to prevent GERD

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There are several things you can do to knock out reflux before it becomes a problem. Among them is avoiding spicy foods. (Courtesy Spectrum Health Beat)

By Health Beat staff


Unlike many other medical conditions, gastroesophageal reflux disease is almost completely preventable.


Most of us have suffered with the occasional bout of heartburn (also called acid indigestion). It’s that burning chest pain that begins behind the breastbone and moves up to the neck and throat. It happens when acids in the stomach back up into the esophagus and burn the lining.


“If you’re having heartburn or acid reflux more than twice a week for a few weeks, however, it could be GERD,” said Praveen Sateesh, MD, a gastroenterologist with Spectrum Health Medical Group. “GERD is a more serious and longer-lasting condition.


Over time, GERD can permanently damage the esophageal lining and lead to even more serious conditions such as Barrett’s esophagus or esophageal cancer.


“There are a number of different lifestyle modifications you can try to help calm the burn, or hopefully avoid it altogether,” Dr. Sateesh said. “But it’s not a ‘one size fits all’ approach. What works for one person may not work for someone else. Keep trying, and find what works for you.”

1. Lose weight

Obesity is the leading cause of GERD. Lose weight if you’re overweight and don’t gain weight if you’re not.

2. Avoid foods known to cause reflux

Place these foods on your ‘do not eat’ list (or at least, ‘eat in moderation’, if you’re willing to take your chances):

  • Fatty foods
  • Spicy foods
  • Acidic foods, like tomatoes and citrus
  • Mint
  • Chocolate
  • Onions
  • Coffee or any caffeinated beverage
  • Carbonated beverages

3. Eat smaller meals

Large meals fill the stomach and put pressure on the area where the stomach and esophagus join together. This pressure makes reflux more likely. Smaller, more frequent meals are better.

4. Don’t lie down after eating

Gravity normally helps keep stomach acid where it belongs: down in your stomach. So wait at least three hours before you lie down after a meal and be sure to eat early to give your stomach time to empty before bedtime.

5. Elevate the head of your bed

Stomach acid, like water, does not roll uphill. Raising the head of your bed six to eight inches can help gravity keep gastric acid down in your stomach. Or, you can use a wedge-shaped support to elevate your head and upper chest. Don’t use extra pillows, as they only raise your head and will not help with GERD.

6. Review your medications

There are a number of medications that can affect your digestive system and increase your risk of GERD. These include:

  • Non-steroidal anti-inflammatory drugs
  • Calcium channel blockers (often used to treat high blood pressure)
  • Certain asthma medications, including albuterol
  • Anticholinergics (used to treat conditions such as seasonal allergies and glaucoma)
  • Bisphosphonates (used to boost bone density)
  • Sedatives and painkillers
  • Some antibiotics
  • Potassium
  • Iron tablets

If you’re taking any of these medications, talk to your doctor about switching to another drug that does not have the same effect on the upper digestive tract. Don’t, however, stop taking a prescribed medication without first consulting your doctor.

7. Stop smoking

Some studies have found that nicotine can relax the muscles that keep the esophagus closed off from the stomach and can also interfere with your saliva’s ability to clear acid out of the esophagus.

8. Cut back on alcohol

As with smoking, alcohol can cause these same muscles to relax. Alcohol can also cause the esophageal muscles to spasm.

9. Wear loose-fitting clothes

Don’t wear tight clothing or belts that can constrict your stomach. Yes, this is permission to wear yoga and sweat pants!

10. Take an antacid

Antacids neutralize stomach acid before it backs up into the esophagus.


“If, after trying the above tips, you’re still experiencing GERD, see your doctor or a gastroenterologist for further evaluation,” Dr.Sateesh said. “There are several effective medications you can take to ease the symptoms of GERD.”


Reprinted with permission from Spectrum Health Beat.




Joint replacement myths and facts

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Get the 411 on joint replacement from a doctor who knows. (Courtesy Spectrum Health Beat)

By Eve Clayton, Spectrum Health Beat


“You’d be shocked at how many patients come in thinking they’re too young for knee or hip replacement surgery,” said C. Christopher Sherry, DO, an orthopedic surgeon and joint replacement specialist with Spectrum Health Medical Group.


Some patients get this notion from their doctors. Others pick up the idea from friends who remember the conventional wisdom of 30 years ago—that you need to be older than 50 to qualify for joint replacement.


That’s simply not the case anymore, according to Dr. Sherry. It’s one of six common myths about joint replacements that he’d like to see dispelled.

Myth No. 1: If you’re under 50, you’re too young to have a joint replaced.

Fact: Doctors today don’t use a specific age to determine whether a patient is a good candidate for hip or knee replacement surgery. Instead, the decision depends on the levels of disability and pain the patient is experiencing.


“In the 1970s and ’80s, the parts used for joint replacements had limited life spans,” Dr. Sherry said. “Now that technology is advancing, we have better longevity of replacement parts, so we’re much more comfortable putting them in younger patients.”


Patients with severe arthritis, for example, shouldn’t have to suffer through years of debilitating pain just because they’re young, Dr. Sherry said. “Making them wait isn’t in their best interest.”


This first myth is closely related to a second.

Myth No. 2: Replacement joints wear out in 10 years or less.

Fact: Thanks to improvements in materials and surgical techniques, today’s knee and hip replacements can last up to twice as long as comparable replacements did in decades past.


“The components we’re using have improved significantly,” said Dr. Sherry. “We’re seeing an 85 percent success rate at up to 20 years—and as technology improves, we’re hoping to pass that 20-year mark.”


People are often relieved to hear this because they want to stay active as they age.


“Patients’ expectations are changing,” Dr. Sherry said. “They want to be able to do whatever they want to do.”

Myth No. 3: If you have a joint replaced, you’ll be saying goodbye to sports.

Fact: Rather than drastically limiting patients’ activities, joint replacements make it easier for people to be active in low-impact sports.


“The goal of surgery is to get patients back to their normal activities, like playing golf and tennis,” Dr. Sherry said. “Our goal is a painless joint with good functionality.”


It’s the high-impact sports like basketball and long-distance running that patients should avoid, he said, because these activities decrease the life of replacement joints.

Myth No. 4: Joint replacement surgery means a long hospital stay.

Fact: Twenty years ago, it was normal to spend up to 10 days in the hospital after joint replacement surgery, but today the average is two to three days.


“With improvements in technology and patient care, hospital stays are significantly shorter than in the old days,” Dr. Sherry said.


Most of Dr. Sherry’s patients at the Center for Joint Replacement at Spectrum Health Blodgett Hospital stay less than two days after hip or knee replacements, with a large percentage going home the day after surgery. Some patients return home the same day as surgery.


“We’re getting patients up and walking sooner—even on the day of surgery,” he said. “And we’re getting them home sooner, which is a better environment for recovery.”

Myth No. 5: You should wait as long as possible before having a joint replaced.

Fact: Waiting too long can make things worse.


“If your pain is so great that it’s hindering your ability to walk, then you’re not keeping your muscles and your extremities strong, and you could be hindering the recovery process,” Dr. Sherry said. “Waiting until the last possible moment isn’t good for you.”


Rather than waiting for their mobility and quality of life to decline, Dr. Sherry encourages patients to have their knee or hip replacement sooner. This will likely improve their outcomes.

Myth No. 6: Joint replacement surgery is highly invasive.

Fact: “Some patients think that we remove the entire knee in a knee replacement … but we’re actually taking a minimal amount of bone” before inserting the new parts, Dr. Sherry said. In knee replacement surgery, these parts consist of a metal cap for the femur, a metal base plate on the tibia and a piece of plastic in between, acting as cartilage.


Surgeons today are also using less-invasive techniques and smaller incisions to perform replacements.


So, although joint replacement is major surgery, the scope is limited, Dr. Sherry said. “It’s much less invasive than many patients think.”


Reprinted with permission from Spectrum Health Beat.



The diverticulitis divide

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Episodes of diverticulitis can entail pain in the lower left abdomen, fever, chills and changes in stool. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Although colonoscopy screens for cancer, it can also uncover a common condition called diverticulosis.


This is when one or more pockets develop in the colon wall, often in the large bowel. These pockets occur over time, possibly from not getting enough fiber in your diet or eating too much red meat.


They’re so common that about 50% of people have them by age 50, according to the American Gastroenterological Association.


Problems can occur if a pocket gets infected, swollen and inflamed, which happens to about 5% of people with diverticulosis.


This condition is called diverticulitis.


“Attacks” of it can come with pain in the lower left abdomen, fever, chills and changes in stool. You may also experience nausea and vomiting.


Treatment for diverticulitis often centers on a short-term low-fiber diet to quiet the digestive tract and possibly antibiotics to get rid of the infection.


Some people get repeated attacks.


There’s also the possibility of developing a serious abscess in a pocket and needing surgery to remove the affected section of intestine if the damage is severe.


But you can take steps to lower the risk for repeated attacks and complications.


After—and only after—the infection clears, slowly reintroduce fiber to your diet by eating more whole grains, legumes (including beans and lentils), vegetables, berries, fruits with edible skins, nuts and even popcorn.


The goal is 25 grams of fiber a day for women, 38 for men. Replace at least some red meat with poultry and fish. Vigorous cardiovascular exercise also offers some protection.


Also, ask your doctor about any medications that might raise your risk of a flare. These could include nonsteroidal anti-inflammatory drugs, or NSAIDs, like aspirin or ibuprofen. Acetaminophen may be safer for you.


These same steps may help prevent diverticulosis or stop it from progressing to diverticulitis.


Reprinted with permission from Spectrum Health Beat.


It’s time to energize

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If it’s long-lasting fuel you’re after, steel-cut oats with berries is the ideal way to start your day. (Public Domain)

By Gregory Stacey, Spectrum Health Beat


In today’s sleep-deprived, over-caffeinated, under-exercised society, there is a relentless demand for more energy.


The energy drink sales in the U.S. are evidence of that.


And yet, we’re still tired.


So where do we go from here? Good nutritional intake. That’s right—a healthy diet can help keep you energized all day.


By eating just one or two high-energy foods every two to four hours, you can sustain your energy levels for a much longer period.

Here are the Top 10 foods to fuel long-lasting energy:

1. Old fashioned or steel-cut oats

Oats are a good source of complex carbohydrates, soluble fiber and protein. Eating oatmeal may also improve your cholesterol. Avoid flavored oatmeal packets because they have added sugar or sugar substitutes. Instead, flavor your oatmeal yourself with fruit, berries, cinnamon and nuts.

2. Brown rice

Rice is inexpensive, and it’s versatile in its culinary uses. Whole grains such as brown rice will provide complex carbohydrates for energy while also providing healthy fats, vitamins, minerals, fiber and protein.

3. Potatoes

Potatoes provide complex carbohydrates and are good sources of fiber (keep the skin on) and potassium. Sweet potatoes and yellow-, red- or purple-skinned potatoes are the best choices.


Given that 98 percent of Americans eat a potassium-deficient diet, the importance of potatoes can’t be overstated—they have double the potassium of bananas. So eat those potatoes.

4. Beans

Beans are good sources of complex carbohydrates, protein, vitamins and minerals. They are one of nature’s perfect foods.

5. Plain Greek yogurt

Greek yogurt provides a lot of protein and simple carbohydrates in the form of lactose. Choose a plain, low-fat or fat-free Greek yogurt to avoid sugar substitutes, and add healthy carbohydrates and fats yourself—fruits, berries and nuts.

6. Fresh fruit

Fresh fruits have simple carbohydrates for quick energy, as well as fiber and antioxidants that decrease the glycemic index. Choose fruits as snacks throughout the day, and be sure to eat at least two servings daily.

7. Berries

Berries get their own category because of their unique blend of low caloric, high fiber and high antioxidant content. Try to eat berries every day.

8. Nuts

Nuts provide healthy, unrefined fats, and they’re a good source of protein and fiber. They make easy snacks and have a long shelf life. Nuts are high in calories, so a handful once a day is enough.

9. Leafy greens

A low energy level can sometimes correspond to a lack of important nutrients such as omega-3, iron, B vitamins, zinc and magnesium. Leafy greens are good sources of these nutrients, as well as a source of antioxidants. Have a salad every day, or alternatively, put these greens in your smoothie.

10. Water

Dehydration contributes to poor energy levels. Try to drink at least 64 ounces of water daily. That’s about 2 liters. If you’re a large man or you exercise regularly, you may need to drink 3 to 4 liters of water each day.


Reprinted with permission from Spectrum Health Beat.



Allergies linked to heartburn meds

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Taking as few as six doses of heartburn medication each year may lead to an increased need for allergy medicine. (Courtesy Spectrum Health Beat)

By Serena Gordon, HealthDay


There are numerous drugs to treat digestive woes caused by heartburn or stomach ulcers. But solving one health problem may be causing another.


New research from Austria found that people who use drugs that suppress stomach acid were almost twice as likely to need drugs to control allergy symptoms.


And people over 60 who used these drugs were more than five times as likely to also need an allergy medication, the study reported.


“Many people have gastric (stomach) complaints and many people take anti-acid medicine. The longer the treatment with these medicines, the higher the risk of allergies,” said study senior author Dr. Erika Jensen-Jarolim, a clinical immunologist at the Medical University of Vienna.


How might these two conditions be connected?


Jensen-Jarolim said that, normally, the acidic environment in the stomach helps break down food-derived proteins that can cause allergies.


But if you take acid-suppressing drugs, the food you eat isn’t broken down into small enough pieces.


Intact allergens are sent to the intestine, where they can cause an allergic reaction and inflammation.


The implications from this study could be far-reaching.


According to the American College of Gastroenterology, more than 60 million Americans have had heartburn at least once in the past month.


Heartburn—gastroesophageal reflux disease, or GERD—occurs when stomach acid backs up into the esophagus (the tube connecting your throat and stomach), the American College of Gastroenterology said.


Symptoms include a feeling of burning behind the breastbone that can move up to the neck. Some people notice the bitter taste of bile in the back of the throat.


To treat this discomfort and pain, people often take acid-reducing medications. These include popular drugs called proton pump inhibitors, or PPIs.


Medications in this class include prescription and over-the-counter drugs like Prilosec (omeprazole), Prevacid (lansoprazole) and Nexium (esomeprazole).


Another class of medications is called H2 blockers. This class includes Tagamet HB (cimetidine), Pepcid (famotidine) and Zantac (ranitidine). There is also a medication called Carafate (sucralfate) that’s an aluminum compound.


All of these medications were linked to an increased use of allergy medications.


But there was a higher prevalence of allergy medication use after a sucralfate prescription, according to the study.


The study included prescription information from 97% of people in Austria. The data covered four years, from 2009 to 2013.


The researchers noted that as few as six doses of anti-acid medication each year were linked to an increased need for allergy medication. The risk of needing allergy medication rose with more frequent use of acid-reducing drugs.


Women and older people taking acid-reducing drugs were more likely to need allergy drugs.


Jensen-Jarolim said she hopes doctors will heed the study findings and prescribe acid-suppressing medications with care. She also hopes that consumers buying over-the-counter anti-acids will remember that these are medications and any medication can have side effects.


For those concerned about allergies, but who may still need acid-reducing drugs, she recommended taking these medications for the shortest time possible.


Dr. Elie Abemayor, chair of the division of gastroenterology at Northern Westchester Hospital in Mount Kisco, N.Y., reviewed the findings, and said it’s always important to weigh the benefits of a drug against the risk.


And while the findings were “concerning,” Abemayor said it’s important to recognize that this study is observational and cannot prove a cause-and-effect relationship.


“I would still take these drugs if I needed them. I don’t think this study will change the way they’re prescribed,” he said.


But he added that if you don’t really need the drugs for a long time, it’s a good idea only to take them as needed.


The findings were published recently in the journal Nature Communications.


Reprinted with permission from Spectrum Health Beat.


The power of a hearty nap

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In a years-long study, those who napped once or twice a week cut their risk of heart attack, stroke and heart failure nearly in half. (Courtesy Spectrum Health Beat)

By Dennis Thompson, HealthDay


Could grabbing a nap once or twice a week help you live longer?


A new study reports the occasional nap appears to cut in half people’s risk of heart attack, strokes and heart disease, compared with folks who never nap.


But more frequent napping provided no benefit, researchers found.


“In fact, we found that frequent nappers had initially a higher risk for incident cardiovascular disease,” said lead author Nadine Hausler, a postdoctoral researcher at University Hospital of Lausanne in Switzerland. “However, when we took sociodemographic, lifestyle and cardiovascular risk factors into account, this increased risk disappeared.”


The findings left experts scratching their heads.


“I don’t think it’s anything definitive, in terms of whether napping is actually helpful or not helpful,” said Marie-Pierre St-Onge, director of the sleep program at Columbia University Irving Medical Center in New York City.


She noted that the health benefits of napping are a source of intense debate among researchers, with many arguing that naps are a sign of lousy nighttime sleep and, therefore, not a good thing.


“This throws a little bit of a curveball, because they found one to two naps per week might be beneficial,” St-Onge said.


For this study, researchers looked at napping patterns of nearly 3,500 randomly selected people in Switzerland and then tracked their heart health for more than five years.


About three in five said they don’t nap.


One in five said they nap once or twice a week—the same number who reported napping three or more days a week.


Frequent nappers tended to be older men with excess weight and a tobacco habit. Though they reported sleeping longer at night than those who don’t nap, they also reported more daytime sleepiness and were more likely to have sleep apnea, a condition that wakes a person repeatedly in the night when their breathing stops.


During the five-year follow-up, participants had 155 fatal and non-fatal heart events, the findings showed. These could include heart attacks, strokes and heart disease caused by clogged arteries that required surgical reopening.


Napping once or twice a week cut a person’s risk of heart attack, stroke and heart failure by 48%, compared with people who don’t nap at all, the researchers found.


Frequent naps initially appeared to increase a person’s heart risk by 67%, but that disappeared after accounting for other risk factors, the study authors noted.


Dr. Martha Gulati, a cardiologist who is editor-in-chief of CardioSmart.org, the American College of Cardiology’s patient website, said it makes sense that frequent napping could be a red flag for health problems.


“I worry that somebody that naps every day isn’t getting good sleep,” she said. “Somebody who takes six or seven naps a week, I ask, are you not sleeping well at night? Is that how you’re catching up with your sleep?”


Gulati added, “But I am still going to enjoy my Sunday naps and now say I am working on lowering my risk for heart disease when my husband asks.”


Researcher Hausler couldn’t say exactly why a couple of naps each week might do a body good.


“The mechanisms are not straightforward,” she said. “We assume that occasional napping might be a result of a physiological compensation allowing to decrease the stress due to insufficient nocturnal sleep and, thus, could have a beneficial effect on cardiovascular disease events.”


Though she said the results should first be confirmed by other studies, Hausler added: “We can say that an occasional nap can potentially decrease cardiovascular disease risk for healthy adults.”


The study was published online recently in the journal Heart.


Reprinted with permission from Spectrum Health Beat.



Acupuncture—therapy for dry mouth?

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This holistic treatment could help with a common condition often experienced by those undergoing radiation therapy for cancer. (Courtesy Spectrum Health Beat)

By Steven Reinberg, HealthDay


Dry mouth can be a troubling side effect of radiation therapy, but acupuncture may ease its symptoms, a new study suggests.


Of 339 patients getting radiation for head and neck cancer in the United States and China, those who had acupuncture had fewer symptoms of dry mouth, or xerostomia, than those who didn’t have acupuncture.


Patients who had fake acupuncture, a placebo, had about the same relief as the no-acupuncture group, the researchers found.


The placebo treatment involved a real needle at a spot not indicated for xerostomia, real needles at sham spots and placebo needles at sham points, the study authors explained.


A year after treatment, 35% of acupuncture patients had dry mouth, compared to 48% of those given fake acupuncture and 55% of those who didn’t get acupuncture, the findings showed.


For the study, participants were randomly assigned to real, fake or no acupuncture. Treatments were given three times a week on the same day as radiation.


“Dry mouth is a serious concern for head and neck cancer patients undergoing radiation therapy. The condition can affect up to 80% of patients by the end of radiation treatment,” said lead investigator Lorenzo Cohen, director of integrative medicine at the University of Texas M.D. Anderson Cancer Center in Houston.


“The symptoms severely impact quality of life and oral health, and current treatments have limited benefits,” he added in a university news release.


Further analysis showed a significant difference between patients in China and the United States in response to fake acupuncture. Chinese patients had little to no placebo response, while Americans had a large placebo response, showing both forms of acupuncture worked, the researchers said.


More studies are needed to figure out these differences. It might be that the environment in which acupuncture is given, cultural influences or the relationship between patient and doctor are at play.


Also, more study is needed to confirm these findings and understand how acupuncture relieves dry mouth.


In the meantime, Cohen said it can be used to relieve xerostomia symptoms.


“I think with this study we can add acupuncture to the list for the prevention and treatment of xerostomia, and the guidelines for the use of acupuncture in the oncology setting should be revised to include this important chronic condition,” Cohen said.


The report was recently published online in JAMA Network Open.


Reprinted with permission from Spectrum Health Beat.




Colon test options abound—but colonoscopy is best

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Traditional imaging tests will typically find very small polyps, which can be removed and tested for cancer. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


No one looks forward to a colonoscopy, but it can save your life.


So you might be wondering whether a home test is a good alternative. These tests involve mailing a stool sample to a lab. Older types of tests check for blood, which could signal a cancerous growth.


Precancerous polyps are harder to find with these tests, because they tend not to bleed.


Newer types of stool tests look for changes in DNA that could be signs of cancer. They’re also better at finding advanced polyps.


You’ll need to have a colonoscopy if a home test shows any positive results.


Because they can’t detect a problem as early as imaging does, home stool tests are typically appropriate for people who have only an average risk of colorectal cancer and no history of polyps or colon disease.


Imaging tests, on the other hand, can find very small polyps, which can then be removed and tested for cancer.


And they don’t need to be repeated as often as home stool tests, which must be done every one to three years. Imaging tests are repeated every five to 10 years, depending on the type of imaging done and whether any polyps are found.


There are differences among imaging tests, but all involve bowel prep.


With a traditional colonoscopy, a flexible tube with an attached camera internally examines the entire colon.


Flexible sigmoidoscopy is similar, but reaches only part of the colon.


Another option is a “virtual” colonoscopy, which is noninvasive. It allows the doctor to see your colon from outside your body, but if any polyps are seen, you’ll need a traditional colonoscopy to remove them.


Despite these different choices, a very real problem exists, experts warn: Many people are still not having any type of colorectal cancer screening.


If you’ve been putting it off, take the first step and talk to your doctor about your options.


Reprinted with permission from Spectrum Health Beat.



Urban living: Add trees for health, happiness

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Trees play a role in bolstering mental and physical health for city dwellers. (Courtesy Spectrum Health Beat)

By Amy Norton, HealthDay


City dwellers who live on tree-lined streets might be happier and healthier for it, a large new study suggests.


The study, of nearly 47,000 urban residents, found that those who lived in areas shaded by tree canopy reported less psychological distress and better general health over six years.


Green grass, on the other hand, didn’t cut it: People in neighborhoods with more grassy areas actually reported poorer health than those largely surrounded by concrete.


The researchers said the findings suggest there might be something particularly health-promoting about trees. Maybe people who have them nearby have more chances for walking and recreation, or enjoy a buffer against noise and traffic pollution, for example.


The bottom line: Trees seem to matter to our well-being, said Kathleen Wolf, a research social scientist at the University of Washington’s College of the Environment, in Seattle.


Wolf, who was not involved in the study, said it adds to a body of research finding a link between “green space” and better health.


A U.K. study published recently is a case in point. It found that people who spent two hours a week outdoors gave higher ratings to their physical and mental health than those who preferred the great indoors.


“If you have one study showing an association,” Wolf said, “it gives you a heads-up—’Hey, this is an interesting finding.’”


When multiple studies show the same pattern, it suggests something is really there, she added.


A strength of the new study is that it followed people over time, Wolf said, rather than measuring well-being only once.


On average, it found, city dwellers who lived near more tree canopy were less likely to develop new symptoms of psychological distress—like nervousness, hopelessness and unexplained fatigue.


The benefit was seen among people living in areas with tree coverage of at least 30% within a mile of home. Compared with residents with few nearby trees, they were about one-third less likely to report distress symptoms on a standard questionnaire.


They were also one-third less likely to downgrade ratings of their general health to “fair” or “poor.”


Of course, there could be many things about living in greener areas that make people happier and healthier. But the researchers tried to account for those differences—weighing factors like household income, education levels and marital status.


Even then, trees still mattered to mental and physical well-being.


Why would that be? Wolf pointed to various possibilities.


Tree-lined streets and parks may give people more opportunities for exercise—which, she noted, is important not only for physical well-being but mental health, too.


There’s also a theory that being out in nature offers a better sense of perspective, which makes our daily stresses seem less significant.


“Human beings tend to ruminate on the bad things that happen, rather than the good,” Wolf said.


Some of that mental playback may fade when you’re outdoors, with things to see, smell and experience, she noted.


Living near grassy surroundings, on the other hand, was linked to higher odds of distress and poor health.


The study cannot reveal why, said Sjerp de Vries, a researcher with Wageningen University and Research in the Netherlands. But, he said, unlike grass, trees can make an area more walkable.


Trees are also more obvious, de Vries said. Tall trees, especially, make their presence known whether people are outside or inside.


Plus, de Vries noted, there is an argument to be made that trees are beneficial because they release chemicals called phytoncides, which may boost human immune function.


He wrote an editorial accompanying the new study, which was published online recently in JAMA Network Open.


The study results were based on 46,786 adults aged 45 and older in three large Australian cities. All remained in the same neighborhood over six years and completed the same health questionnaires at the beginning and end of the study period.


It’s possible, de Vries said, that healthier people chose to live in tree-lined areas.


But other studies have suggested that “green space” has particular benefits for lower-income people, he noted. And they have less choice about where to live than their wealthier counterparts.


Reprinted with permission from Spectrum Health Beat.



The power of purpose

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Volunteering for community events and helping others are great ways to find purpose in your downtime. (Courtesy Spectrum Health Beat)

By Dennis Thompson, HealthDay


Do you feel like you know why you’re here?


The answer to that question could determine how you feel day-to-day.


If you’ve found meaning in your life, you’re more likely to be both physically and mentally healthy, a new study reports.


On the other hand, people restlessly searching for meaning in their life are more likely to have worse mental well-being, with their struggle to find purpose negatively affecting their mood, social relationships, psychological health and ability to think and reason.


“We found presence of meaning was associated with better physical functioning and better mental functioning,” said senior study author Dr. Dilip Jeste. He is senior associate dean for the Center for Healthy Aging at the University of California, San Diego, School of Medicine.


“Many think about the meaning and purpose in life from a philosophical perspective, but meaning in life is associated with better health, wellness and perhaps longevity,” Jeste continued. “Those with meaning in life are happier and healthier than those without it.”


This conclusion comes from a three-year study of more than 1,000 people aged 21 and older living in San Diego County.


All participants were asked to fill out a battery of questionnaires that assessed their physical and mental health, as well as how sharp their brains function.


They also filled out a questionnaire aimed at determining the amount of meaning they’d found in life, as well as their continued search for meaning.


Meaning in life is a very individualized concept, Jeste said. It could be drawn from your faith or from your family, from your work or your community service, or your role in society.


Jeste and his colleagues found that as people get older, they tend to follow along a U-shaped curve in their search for meaning in life.


The search for meaning is high in young adulthood, as people make decisions about career and education and family that will shape the rest of their lives, the study reports.


“That’s a period of considerable anxiety. You are desperately searching for meaning, but you haven’t found it,” Jeste said of people in their 20s.


As people grow older and settle into their lives, they are more and more likely to discover the things that give their lives meaning, the researchers found.


But then, as people enter their old age, the search for life’s meaning again starts to roil within them, results show.


Physical and mental infirmity challenges their notion of themselves—and the increasingly frequent deaths of family and friends force them to contend with grief and their own mortality, Jeste said.


“They start questioning the meaning that they’d found in life at an earlier age and they start searching again,” Jeste said. “The purpose at 75 cannot be the same as that at 35.”


These big questions—and whether you’re still looking for the answers, at whatever age—are associated with your personal health, results show.


Contentment with life was associated with better physical and mental health, while a continuing search for meaning was associated with poorer mental health and less effective brain function, the study showed.


You could imagine that a doctor finds meaning in their life because they help people who are suffering, and that provides them with satisfaction and a solid base for happiness, said Dr. Philip Muskin, a professor of psychiatry with the Columbia University Medical Center, in New York City.


On the other hand, a doctor suffering from burnout who questions whether they’re really helping others isn’t going to be either happy or healthy.


“If you are still searching for meaning as a physician, that is likely to make you unhappy,” Muskin said. “Not necessarily depressed, but if you are still searching for meaning that is likely to make you uncomfortable in life.”


So what can you do to provide yourself with a firmer understanding of your life’s purpose?


Jeste suggests that the Serenity Prayer provides one blueprint—accepting the things in life you can’t change while working to improve the things you can.


“You can find the things that you can do that make you happy and that are useful to others,” Jeste said. “By doing that, you create your own value to society.”


Thoughtful conversation also can help, Muskin said, either with your friends or your family, or a religious figure or a therapist.


“Ask yourself the hard question. What is it I want to get out of this?” Muskin said. “Meaning comes from many different sources, and if you truly feel you don’t have meaning, you should sit with someone and have that conversation. What are we doing?”


Middle-aged people can help maintain the meaning they’ve found in life by making solid plans for what they will do in retirement, Muskin added.


“I see this all the time in my practice—people who retire into nothing,” Muskin said. “They have made no plans. They were professionals for years and decided to retire and their lives are empty. Now they’re searching for meaning in life because what they did and who they were never much separated.”


The new study was published online recently the Journal of Clinical Psychiatry.


Reprinted with permission from Spectrum Health Beat.



10 tips for a safer home

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An emergency health kit is a must-have component in bolstering home safety. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Here are 10 suggestions from the U.S. Centers for Disease Control and Prevention:

  1. Test your smoke and carbon monoxide detectors every month. Yes, this is an addition to changing the batteries once a year.
  2. Wash your child’s toys just as you do your hands. (Think of how much time they spend on the floor.)
  3. Wipe up spills as soon as they happen to avoid bacteria growth.
  4. Put together a mini health kit and tuck it into your daily tote. Include adhesive bandages, alcohol wipes, pain relief medication, hand sanitizer, a mini tube of sun protection and an instant ice pack.
  5. Make that wellness appointment you’ve been putting off. Ask if you need a tetanus booster. It’s a must every 10 years.
  6. Put the poison control number—800.222.1222—on all phones and make sure all family members know when to call it.
  7. Before leaving the house do a double check for safety. That means putting on sunscreen, sunglasses and a hat for a walk and other activities, or a helmet and other gear for bike riding, or looking at the treads of your shoes before a run.
  8. Schedule a radon test for the air in your home. Have your water checked if you get it from a private well.
  9. Change your contact lenses on the right schedule. Don’t risk eye health by trying to extend their life past the prescribed usage, whether they’re dailies, monthlies or anything in between.
  10. Can’t do a full floss after lunch? Use dental picks to get rid of food caught between your teeth and prevent bacteria buildup.

Reprinted with permission from Spectrum Health Beat.




Want to keep sharp? Stay social

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Staying engaged socially and creatively at age 50 and beyond could help you ward off mental decline. (Courtesy Spectrum Health Beat)

By Steven Reinberg, HealthDay


The evidence continues to mount that staying socially engaged as you age helps keep dementia at bay.


In a new study, British researchers found that being socially active in your 50s and 60s may reduce the risk of developing dementia.


The findings showed that people in their 60s who interacted with friends nearly every day had a 12% lower risk of developing dementia than people who saw a couple of friends every few months.


“This has important implications for people in middle-age as it suggests that keeping socially active is important for brain health. We know that it has other health benefits in terms of benefiting physical and mental health,” said lead researcher Andrew Sommerlad, a research fellow in the division of psychiatry at University College London.


Social activity during midlife was linked with better memory and reasoning skills, he said.


“We think this may be because social contact gives us a chance to exercise different aspects of thinking, like memory and language, which may make people more resilient against the damage which accumulates in the brain in people who develop dementia,” Sommerlad explained.


For the study, Sommerlad and his colleagues collected data on more than 10,200 people who took part in the Whitehall II study between 1985 and 2013. During that time, the participants were asked about their contact with friends and relatives.


In 1997, the study participants also took tests of their thinking abilities. The group was followed until 2017.


The researchers also found an association between being socially active and dementia risk for those who were 50 and 70, but it wasn’t statistically significant.


Sommerlad said that other studies have shown similar results, but this study followed people for a much longer time.


“This gives us much more confidence in the idea that more social contact may reduce dementia risk, although a study like this can never definitively prove it,” he said, since it can only show an association.


In any case, Sommerlad encouraged people to stay connected.


Dr. Sam Gandy is director of the Mount Sinai Center for Cognitive Health and NFL Neurological Care in New York City. He said, “I tend to believe these findings are correct.”


Many studies have shown that being mentally and physically active affects keeping the mind sharp, he noted.


“Physical activity, mental stimulation and social engagement are popping up in these studies left and right all around the world,” Gandy said.


Some patients in these studies may have the beginnings of mild cognitive impairment, which is an early stage of dementia, he said. But he is confident that this possibility is well known and researchers can take it into account.


The bottom line for Gandy is that keeping your blood pressure and cholesterol low and maintaining a healthy weight along with eating a healthy diet—and staying mentally and socially active—is the best recipe for delaying or preventing dementia.


Some studies have suggested that even people with dementia can benefit from a healthy lifestyle, he added.


Gandy thinks that for those with early signs of dementia, these interventions might have some value.


“But not for those with mid- to late-stage dementia or those who are bed-bound,” he said.


The report was published online recently in PLOS Medicine.


Reprinted with permission from Spectrum Health Beat.