FOR YOUR HEALTH: Health Tips for Adults

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Consuming healthy foods, beverages, and snacks, and getting regular physical activity may help you reach and maintain a healthy body weight. Making suitable lifestyle choices may also help men and women prevent some health problems.

Setting healthy eating and physical activity goals may help you improve your health.

Here’s a quick overview of some ways to eat better and be more active.

Choose whole grains more often. Try whole-wheat breads and pastas, oatmeal, or brown rice.

Select a mix of colorful vegetables. Vegetables of different colors provide a variety of nutrients. Try collards, kale, spinach, squash, sweet potatoes, and tomatoes.

At restaurants, eat only half of your meal and take the rest home.

Walk in parks, around a track, or in your neighborhood with your family or friends.

Make getting physical activity a priority.

Try to do at least 150 minutes a week of moderate-intensity aerobic activity, like biking or brisk walking.

If your time is limited, work in small amounts of activity throughout your day.

Learn more ways to move more and eat better—for yourself and your family!

Healthy Weight

If it is tough to manage your weight, you are certainly not alone in today’s world. In fact, more than 39 percent of American adults have obesity. Excess weight may lead to heart disease, type 2 diabetes, kidney disease, and other chronic health problems. Setting goals to improve your health may help you lower the chances of developing weight-related health problems.
How can you tell if you are at a healthy weight?

Your body mass index (BMI) can help you determine if you are at a healthy weight, overweight, or have obesity. BMI is a measure based on your weight in relation to your height. You can use an online tool to calculate your BMI NIH external link. A BMI of 18.5 to 24.9 is in the healthy range. A person with a BMI of 25 to 29.9 is considered overweight. Someone with a BMI of 30 or greater is considered to have obesity.

Another important measure is your waist size. Women with a waist size of more than 35 inches, and men with a waist size of more than 40 inches, may be more likely to develop health problems. Men are more likely than women to carry extra weight around their abdomen, or belly. Extra fat, especially in the abdomen, may put people at risk for certain health problems, even if they are not overweight.

FOR YOUR HEALTH: The benefits of that cup of coffee

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Ah, coffee. Whether you’re cradling a travel mug on your way to work or dashing out after spin class to refuel with a skinny latte, it’s hard to imagine a day without it. The caffeine perks you up, and there’s something incredibly soothing about sipping a steaming cup of joe. But is drinking coffee good for you?
Good news: The case for coffee is stronger than ever. Study after study indicates you could be getting more from your favorite morning beverage than you thought: Coffee is chock full of substances that may help guard against conditions more common in women, including Alzheimer’s disease and heart disease.
Caffeine is the first thing that comes to mind when you think about coffee. But coffee also contains antioxidants and other active substances that may reduce internal inflammation and protect against disease, say nutrition experts from Johns Hopkins University School of Medicine.

What are the top health benefits of drinking coffee?

Your brew gives you benefits beyond an energy boost. Here are the top ways coffee can positively impact your health:

You could live longer.

Recent studies found that coffee drinkers are less likely to die from some of the leading causes of death in women: coronary heart disease, stroke, diabetes and kidney disease.

Your body may process glucose (or sugar) better.

That’s the theory behind studies that found that people who drink more coffee are less likely to get type 2 diabetes.
You’re less likely to develop heart failure. Drinking one to two cups of coffee a day may help ward off heart failure, when a weakened heart has difficulty pumping enough blood to the body.
You are less likely to develop Parkinson’s disease. Caffeine is not only linked to a lower chance of developing Parkinson’s disease, but it may also help those with the condition better control their movements.

Your liver will thank you.

Both regular and decaf coffee seem to have a protective effect on your liver. Research shows that coffee drinkers are more likely to have liver enzyme levels within a healthy range than people who don’t drink coffee.

Your DNA will be stronger.

Dark roast coffee decreases breakage in DNA strands, which occur naturally but can lead to cancer or tumors if not repaired by your cells.

Your odds of getting colon cancer will go way down.

One in 23 women develop colon cancer. But researchers found that coffee drinkers — decaf or regular — were 26 percent less likely to develop colorectal cancer.

You may decrease your risk of getting Alzheimer’s disease.

Almost two-thirds of Americans living with Alzheimer’s disease are women. But the caffeine in two cups of coffee may provide significant protection against developing the condition. In fact, researchers found that women age 65 and older who drank two to three cups of coffee a day were less likely to develop dementia in general.

You’re not as likely to suffer a stroke.

For women, drinking at least one cup of coffee a day is associated with lowered stroke risk, which is the fourth leading cause of death in women.

FOR YOUR HEALTH: Liver Disease And Your Life

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Show your liver a little love: Learn whether you have fatty liver disease by taking an online quiz.

(NAPSI)—You may be at risk for liver disease and not even know it. Consider this: Fatty liver disease affects an estimated 80 to 100 million Americans and many are completely unaware they have it. Fortunately, you don’t have to be among them.

Take the Liver Health Quiz

Through a simple liver health quiz, available at ThinkLiverThinkLife.org/quiz, it is easy to find out if you’re at risk and learn what to do next. Those who are most at risk for fatty liver disease include:
• People with type 2 diabetes
• People who are obese or have a high BMI
• People in Asian and Hispanic communities

What To Know

Fatty liver disease is one of the most common causes of liver disease in the U.S. and the most common cause of liver disease worldwide, affecting one billion people. It is the most common form of liver disease in children in the U.S. and cases have more than doubled over the last 20 years.
Causing excess fat to build up in the liver, fatty liver disease has little to no symptoms. Its exact causes are unknown but continued research indicates genetics, digestive disorders and diet can all play a role.
Research also indicates that fatty liver disease is not caused by heavy alcohol use (alcohol-associated liver disease). Nonalcoholic steatohepatitis (NASH) is an advanced form of fatty liver disease causing inflammation and liver damage, which can lead to liver failure and the need for liver transplant.

A Look at Your Liver

A healthy liver is essential to your overall health and wellness, and performs many necessary functions such as:
• Filtering toxins from your blood
• Making bile to help with digestion
• Storing sugar for energy
• Making protein for blood plasma
Additionally, the liver is the only solid organ in your body that can regenerate or repair itself, so getting an early diagnosis is critical. Often, liver patients can reverse liver damage or slow disease progression with a few small changes to their daily lifestyle.

Minimizing Your Risk

Everything you eat, breathe and touch is processed through your liver, therefore ensuring good liver health is critical. You can take steps to minimize your risk of fatty liver disease by following these simple tips:
• Maintain a healthy weight
•. Eat a healthy diet
• Exercise regularly
• Limit alcohol intake
• Take medications only as prescribed
In October, which is National Liver Awareness Month, the American Liver Foundation (ALF) encourages everyone to find out if they are at risk for fatty liver disease through its national public awareness campaign, Think Liver Think Life™.

About ALF

ALF is dedicated to ensuring every American understands their risk for liver disease, receives the appropriate diagnostic testing and care coordination and feels well-informed and supported throughout their liver journey. By partnering with community health centers and state departments of health, ALF offers screenings for those most at risk for fatty liver disease and provides them with connections to follow-up care when appropriate.
Getting a diagnosis early is critical for having a chance to reverse course before liver disease progresses. You can find out if you’re at risk by taking ALF’s liver health quiz at www.thinkliverthinklife.org/quiz.

FOR YOUR HEALTH: How to Overcome Anxiety at the Dentist

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Keeping your mind at ease while your teeth get cleaned may be easier than you realize.

(NAPSI)—If you experience anxiety and stress while visiting your dentist, you’re not alone. For many people, the idea of going to the dentist stirs up anxiety; however, it’s so important to combat those thoughts to keep your smile strong and healthy. To help, here are four tips so you can remain calm while your teeth receive care:

Talk to your dentist – Be open about your anxieties and stress before the appointment so the dentist can ease your mind. If you want to know what’s happening during the appointment, they can explain the procedure to you. If you would rather not know, your dentist can tell you when to close your eyes or distract yourself. Work on a signal with your dentist – for instance, if you raise your hand during your appointment, it could mean you need a break, or something hurts. Don’t be afraid to communicate what you need for a successful trip to the dentist’s chair.

Use tools to distract yourself – If the tools or sounds of the dental machines cause you anxiety, find ways to busy yourself. You can bring headphones to listen to your favorite music or podcast while you lounge in the dentist’s chair. Objects such as stress balls or fidget spinners are also a great way to keep busy.

Practice mindfulness – To keep your mind off your dentist’s appointment, you can practice mindfulness both before and during. Focus on breathing while you’re in the waiting room or in the dentist’s chair with slow, deep breaths. Relax all the muscles you can, one at a time, with a body scan. Start from your feet all the way up to your neck and shoulders while you’re reclined for your appointment.

Bring a friend – Do not feel embarrassed or shy to ask for support! If you have a trusted friend or family member who makes you feel safe, see if they can help you in facing your fear of the dentist.

While these tips may not get rid of dental anxiety completely, they are a great place to start so any patient can conquer any dentist appointment.

Learn More

For more information on your oral health, visit Delta Dental of Washington’s blog at www.deltadentalwa.com.

FOR YOUR HEALTH: Lip Care is an Important Part of Your Oral Health Routine

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Don’t kiss off your lips. Protect them from damage and neglect.

(NAPSI)—Lips are one of the most sensitive organs in the body, composed of more than a million nerves, yet they are often neglected and not treated properly. Without healthy, fully functioning lips, your everyday life would look very different­—which is why it’s so important to take the necessary steps to protect them.  

Why protect your lips  

Lips are the body’s thinnest and most fragile layer of skin, and lack the sweat glands—or sebaceous oil glands—necessary to provide strong protection. This combination of thin skin and lack of natural moisturizing leads to dryness and susceptibility to becoming chapped, especially in drastic weather conditions. Over time, untreated chapped lips could lead to severe oral deterioration and susceptibility to wounds.  

As seasons and temperatures change, your lips can be greatly affected if not properly cared for. During the hot summer months, it’s important to protect your lips with lip balm and SPF lip care. Continuous and unprotected sun exposure can cause breakage to the skin barrier and lead them to look aged and discolored, and in some cases, even to oral cancer.  

No matter the weather—or your age—it’s important to pay close attention to your lips, and to develop a regular lip care routine to help keep your lips soft, smooth and healthy.  

“The lips are one of the most overlooked parts of the body, and ongoing neglect can lead to serious consequences including mouth cancer,” warns Kyle Dosch, DDS, who serves as Delta Dental of Washington’s dental director. “It is important to schedule your twice annual check-ups with your dentist where they perform oral inspections to detect any urgent mouth issues.”

How can I protect my lips?  

Many think that licking your lips provides them with sufficient moisture but, in reality, this actually dries them out even more. To keep your lips hydrated, use a moisturizing lip balm, which can be applied as often as you feel your lips need a hydration boost.  

When looking for a good lip balm, check the ingredients for shea butter, which is a great source of moisturization. Also, when choosing a lip balm, check for SPF 30 or SPF 40. Even if it’s not sunny out, there are still strong UVA and UVB rays that can cause more damage to your lips, according to Healthline experts.  

Another way to protect your lips is by exfoliating at least once a week using sugar or salt mixed with your preferred nourishing oil, then follow up with a lip balm. Make sure, when exfoliating, you’re not applying too much pressure because you don’t want to break the skin barrier any further.  

Your body works in wonderful ways to communicate what it needs, so make sure to listen and look at what it is saying. Following these simple and easy steps will let your lips be full and healthy, which contributes to your overall well-being.  

Learn More

For further information on lip care visit www.deltadentalwa.com.

FOR YOUR HEALTH: An Rx Label That Speaks for Itself

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People who have trouble reading prescription bottle labels can get an app that will recite the information for them.

(NAPSI)—There is good news for many in the visually impaired community, and for anyone who has trouble reading standard print labels. 

Prescription management and medication adherence can be particularly difficult when it’s difficult to see the label. 

However, there’s CVS Pharmacy’s Spoken Rx®, a digital solution that makes managing prescriptions easier and more accessible by reading important prescription information aloud. It also serves as an important tool for people experiencing literacy or language difficulties, or dyslexia.

With Spoken Rx, patients can hear their prescription information read aloud by scanning an RFID (radio frequency identification) sticker on the bottom of their prescription bottle or package. It is available for free to all patients at CVS Pharmacy locations nationwide. As the first in-app prescription reader application developed by a national retail pharmacy, Spoken Rx is an extension of other helpful tools offered by CVS Pharmacy like large-print accessible prescription labels.

“I lost the majority of my vision at 14 due to Retinitis Pigmentosa and I can tell you, when you’re blind, every bit of independence matters. I know first-hand how much of a difference it makes being able to manage my prescriptions on my own without having to ask for help,” said Molly Burke, social media influencer and advocate. “Spoken Rx has been a game-changer for me and others in my community. It’s so easy to use and allows me to keep my own medical information private, which is so important. I appreciate that CVS Pharmacy is prioritizing innovations that help all its customers, including people like me, and I’m looking forward to seeing the ways in which CVS continues to grow its accessibility and digital offerings.” 

How Spoken Rx works

To use Spoken Rx, patients or companions must download the CVS Pharmacy app from the iOS App Store or Google Play, then:

• Open the CVS Pharmacy app using Siri or Google Assistant, select the “Pharmacy” tile on the homepage. 

• Navigate to the “tools & settings” section and select “Spoken Rx”. 

• The device prompts users to scan the bottle, bring the RFID tag on the bottom of the prescription vial near the device’s camera. 

• If the RFID tag is read correctly, the prescription information will display on the screen and the app will speak prescription information out loud. 

What prescription information can be read aloud? 

Information that can be read aloud by Spoken Rx in either English or Spanish includes: 

• Patient name 

• Medication name 

• Dosage and directions

• Pharmacy address

• Pharmacy phone number

• Prescription number

• Dispensed quantity

• Refills remaining

• Prescriber name

• Fill date

• Discard after date

 The development and continued enhancement of Spoken Rx illustrates CVS Pharmacy’s role in serving people’s unique needs by delivering them innovative solutions no matter where they are on their health journey. 

How to Sign up

You can enroll for free either over-the-phone or in-store, where a pharmacist can ensure the patient’s app is appropriately set up for the service. To find a CVS Pharmacy near you or to learn more about Spoken Rx, please visit www.CVS.com/SpokenRx. 

FOR YOUR HEALTH: Which Dental Floss is Right for You?

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No matter what your age, schedule or dental condition, it’s important to floss your teeth.

(NAPSI) — What simple action serves as a one-stop shop for protecting your oral health while helping prevent gum disease and tooth decay? Flossing, and at least once a day at that. While brushing is a great place to start, there are many small crevices your toothbrush can’t reach on its own.

“While it only takes a couple minutes, flossing is integral to your dental health,” said Kyle Dosch, DDS, a licensed dentist who serves as Delta Dental of Washington’s dental director. “Taking the time for that extra step will have you thanking yourself later on.”

Flossing may seem like a chore but adding it to your household’s daily routine could save you hassle and expense of dental treatments down the road. The good news is that there are a variety of flosses made to fit your needs and preferences.

Easiest-to-Use Floss: An electric air or water flosser is a great option if you struggle to floss regularly. Although it can be an upfront investment, an electric flosser requires very little effort, spraying water or air in pulses to effectively remove debris from between your teeth.  

Smoothest Floss: Look for floss which has a light coating of wax if you prefer a smooth touch while flossing. Waxed floss often has a silky texture and comes in many flavors.  

Toughest Floss: If you want floss that won’t break or shred when you clean your teeth, go for polytetrafluorethylene floss (PTFE). It’s made from the same material used in waterproof sportswear, so it’s extremely strong and durable.  

Most Natural Floss: Rather than containing PTFE or per- and polyfluoroalkyl substances (PFAS), all-natural types of flosses use biodegradable materials such as natural silk instead of nylon with a beeswax coating.  

Most Affordable Floss: Unwaxed dental floss is the most affordable option available. Made from nylon like most flosses, unwaxed dental floss simply doesn’t have a slick waxed coating.  

Best Floss for Kids: It can be hard enough to get kids to reach for floss, but an ergonomic dental floss pick with a long handle can help ease the struggle. Selecting one made especially for children so little hands can grip it is even better.  

Best Flavored Floss: Waxed floss comes in a variety of flavors to suit people of all ages. For children, that may mean fun, fruity flavors, while floss for adults is typically mint- or cinnamon-flavored.

Best Floss for Teeth with Spacing: If you have wide spacing between your teeth, traditional floss may not be best for you. Dental tape is slightly thicker and flatter than floss and can help clean around individually spaced teeth.  

Best Floss for Braces: Braces pose quite the obstacle for flossers. Some dentists recommend investing in Super Floss, made from materials which resemble yarn. Super Floss also contains stiff pieces on each end to help navigate the floss under braces and dental bridges for the most effective cleaning.

Best Floss for Gingivitis: Flossing plays an important role in preventing gum disease, which is treatable and reversible in its early stages. For sensitive gums, floss that is soft and free of potential irritants is best. A woven floss which expands slightly can be more efficient at grabbing plaque if you’re prone to debris buildup throughout the day.  

For more information about your oral health, visit Delta Dental of Washington’s blog at www.deltadentalwa.com.

FOR YOUR HEALTH: What to Know About Pneumonia

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Doctor In Surgery Giving Male Patient Injection

Vaccine protection can substantially reduce your risk of contracting pneumococcal pneumonia.

(NAPSI)—Many people think of pneumonia as a disease to worry about only in the fall and winter, but the truth is, pneumonia can reach you any time during the year.

The Problem

Contracting pneumonia can be especially concerning for older adults whose immune systems have begun to wane. In fact, according to the Centers for Disease Control and Prevention, every week at least 1,000 Americans die from pneumonia.

There are several risk factors that can make you more susceptible to contracting pneumonia including age (being 65 and older or 5 years and younger), behavioral factors such as smoking cigarettes and the presence of chronic conditions like asthma, diabetes or heart disease.

An Answer

The good news is there are recommended vaccines that can help build your immune system and protect you from pneumococcal pneumonia, a common type of the disease caused by bacteria. This is important because having pneumococcal pneumonia even once increases your chances of contracting it again.

In 2021, the FDA approved new pneumococcal pneumonia vaccines that cover more forms of the disease than previous versions. Even if you are 65 years and older and have already received a pneumococcal pneumonia vaccine, you are now eligible for one of these new pneumococcal pneumonia vaccines.

Unlike the flu vaccine, you do not have to wait until the fall to be vaccinated. Just as you can be infected at any time during the year, you can also receive a pneumococcal pneumonia vaccine at any time, regardless of the season. Medicare and most insurances now cover the full cost of a pneumococcal pneumonia vaccine for seniors and at-risk populations.

Learn More

The National Association of Nutrition and Aging Services Programs, in partnership with USA Boxing and the American Society of Consultant Pharmacists (ASCP), created a document outlining the five things to know about pneumonia to help spread the word about this important opportunity to protect the health of older Americans. English and Spanish versions can be found at: https://www.nanasp.org/vaccines.

Talk to your doctor to determine whether you are eligible for a pneumococcal pneumonia vaccine.

FOR YOUR HEALTH: How Functional Fitness Can Help You Keep Up with the Grandkids

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Grandfather and his grandson enjoying and playing together on basketball court.

Fun with your grandkids is just one good reason to get physically fit.

(NAPSI)—One of the greatest joys—but potentially biggest challenges—for many grandparents is time spent with the grandkids. Whether yours are toddlers or teens, keeping them entertained requires a level of fitness that might include everything from lifting a child to chasing them at the playground to competing in a round of golf. For grandparents seeking an enriching and active experience with their grandkids, it’s important to engage in everyday fitness routines that can help:

  • maintain muscle mass,
  • preserve cardiovascular health,
  • fortify flexibility, and
  • bolster balance.

Functional fitness training can help with these goals.

What is Functional Fitness?

“Functional fitness uses multiple muscle groups and movements to help train muscles, joints, limbs, and nerves to all work better together for everyday tasks, like lifting groceries from the car, or outmaneuvering the grandkids,” says Jaynie Bjornaraa PhD, MPH, PT, who is vice president of rehabilitation services and fitness solutions at American Specialty Health Fitness.

Examples of functional fitness exercises include lunges, squats, and planks. “Lunges help improve balance and make the legs stronger,” says Dr. Bjornaraa. “Squats help strengthen the muscles used in sitting, standing, or lifting heavy objects safely. Core training, like planks, helps strengthen the lower back, hips, and abdominal muscles. A strong core provides a stable base when lifting, standing, or performing the chores of everyday life.”

There are many ways to incorporate functional fitness into an everyday fitness routine. For example, online workout classes such as Pilates, yoga, or strength training can provide easy access to beginner, intermediate, or advanced exercise routines. Gyms offer in-person classes plus access to most any kind of fitness equipment you may need to practice functional fitness, from mats and free weights to fitness balls and exercise bands.

If cost is a factor in joining a gym or fitness classes, programs such as the Silver&Fit® Healthy Aging and Exercise Program, which is available through certain Medicare Advantage plans, offer no-cost or subsidized low-cost access to thousands of standard name-brand gyms and YMCAs, in addition to premium boutique studios around the country. These programs may also include online access to fitness video classes such as dance, cardio, tai chi, Pilates, strength training, yoga, and others that teach proper form and technique. Nearly five million participants use the Silver&Fit program to help them stay fit.

“Functional fitness offers terrific health benefits for everyone, no matter your age or fitness level,” added Dr. Bjornaraa. “I encourage my friends, family, and clients to engage in some kind of functional fitness exercise every day to maximize the benefits.”

If you’re ready to try some functional fitness exercises but aren’t sure where to begin, you may care to check out a functional fitness exercise video called “3 Functional Exercises Using Only Body Weight.”

Learn More

For information about the Silver&Fit program, visit www.silverandfit.com.

FOR YOUR HEALTH: Finding relief from painful varicose veins is possible

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Angie King

Angie King, of Detroit, has been in healthcare for more than 20 years, currently as a medical assistant. She loves her job and helping people. But being on her feet all day caused her varicose veins to swell, causing pain and heaviness in her legs. “Some days I was in real pain and it’s hard not to show it. I had to sit down frequently just to get off my legs for a minute, walking got painful.”

Angie heard about a treatment that could help her being performed by Mark Bolduc, MD, a physician with vascular expertise, at Northern Light Sebasticook Valley Hospital, in Pittsfield. The procedure is called Radio Frequency Ablation or RFA for short. It’s an in-office procedure that eases the common symptoms of varicose veins, which can include pain, swelling, achiness and irritation. RFA can help sufferers avoid a more involved surgical procedure.

Dr. Bolduc has more than 20 years of experience with the procedure. He sees patients of all ages, many of whom who work on their feet all day such as teachers, and those in retail and healthcare – like Angie King. “It’s a procedure that lasts about 60 minutes using local anesthesia, the patient stays awake the whole time,” says Dr. Bolduc.

Dr. Mark Bolduc

Dr. Bolduc explains that varicose veins can appear because of damaged vein walls and valves. RFA works by sending a thermal heat source to an affected vein and closes it off, which helps reduce pain to the leg. “Patients will find relief from the nagging ache and itchiness in five to seven days. I’ve seen it make a big difference in a person’s daily life.”

It’s been five months since Angie had RFA. “I am so happy I did it. I’m more active now, and I’m not in pain after standing at my job for long periods of time. I can keep up with my younger colleagues at work!” she said with a smile. “It’s really changed my life and I hope I can encourage others to check it out.”

RFA is covered by most insurances if a medical necessity. Contact your primary care provider for a referral. Dr. Bolduc performs RFA at Sebasticook Valley Hospital and also sees patients for consultations at Northern Light Vascular Care in Waterville.

Visit Northernlight.org/SVHveins or call 207.487.4040 for more information.