At a time when you may be hesitant to schedule an in-person medical visit due to Covid-19 surges and variants, being able to see your healthcare provider virtually from the safety of your own home, office, car or other space may be a good option.
Telemedicine uses technology for your healthcare provider visits, allowing you to practice social distancing. You, your provider and any other people you would normally have encountered in your provider’s office — including any medical or office personnel, other patients, and anyone you would have met in transit to and from your provider location — are protected from Covid-19.
When coming into contact with other people is decreased, you may be able to reduce the risks from Covid-19 and keep yourself, along with your family, healthy.
Technological options include using your smart phone, computer or any other forms of telecommunications technology — basically using any web browser access to the Internet — to allow you to check in with your provider, see and speak to each other and address your specific healthcare issues.
You can talk to your provider and/or use messaging while saving on travel time, waiting time and transportation expenses.
Knowing Whether Telemedicine Is the Right Fit for You Depending on the state of your health — and the nature of your particular visit or condition — telemedicine may be appropriate for you.
Among the services you can receive are general and routine healthcare, medication management, help with chronic conditions such as high blood pressure, allergies, asthma and arthritis, coughs and colds, nutrition counseling and prescriptions.
Your provider may be able to virtually see conditions such as rashes, conjunctivitis, inflammation, wounds, bruises and cuts — or may ask for an in-person visit.
When In-Person Provider Visits Are Necessary Your provider may need to see you in person for neurological or cardiological symptoms or a dental emergency. For chest pain, signs of a stroke or a heart attack, shortness of breath, head or neck injuries, or any other emergency, you will need to go to an emergency department without delay.
A Matter of Convenience Telemedicine can be a major convenience if you are on vacation, on a business trip, traveling unavoidably, outside of business hours, or at home with a sick child or other family member.
With the benefits offered by virtual healthcare visits, some patients who may not have bothered to contact a provider and show up for a scheduled in-person appointment previously, might actually consult with their provider now and benefit from an important, life-changing diagnosis — simply because it is convenient.
If you have not yet received the influenza vaccine, getting your shot now will be your best protection against the flu and its potentially serious complications. Vaccination is especially important this year, since flu season and a spike in Covid-19 cases are occurring simultaneously.
Preventing the flu or reducing illness from the flu may lessen the number of flu sufferers requiring hospitalization at a time when the healthcare system is already becoming overwhelmed due to Covid-19.
The Centers for Disease Control and Prevention (CDC) estimates that during the 2019-2020 influenza season, influenza was associated with 38 million illnesses, 18 million medical visits, 405,000 hospitalizations and 22,000 deaths.
The CDC recommends an annual influenza vaccine for people six months and older, especially those who may be at risk for complications — such as young children, older adults, pregnant women and those with chronic health conditions. Your healthcare provider can address any questions or concerns you may have regarding vaccination.
A Long Season The flu season begins in early fall and continues through May. Even if you don’t get the flu shot early in the season, you can still benefit from receiving it in February or later.
You can get a flu shot at your provider’s office or at one of the local or chain pharmacies. It takes up to two weeks to build up immunity after receiving a flu shot.
Some people may experience side effects from the vaccine that include muscle aches and a slight fever. Note that according to medical experts, you cannot catch the flu from receiving the flu vaccine, contrary to the opinion of many who may be hesitant about vaccination.
About the Flu Influenza is a respiratory infection that can come on suddenly and can cause mild to severe illness, or even death.
Symptoms last from a few days to a couple of weeks. Someone with the flu may experience fever, chills, a persistent cough, a sore throat, vomiting, diarrhea, headaches, eye pain, fatigue and chest discomfort — along with the sneezing and stuffy nose you might suffer with just a cold.
If you get the flu, stay home to help prevent spreading it to others, and take good care of yourself. Rest, hydrate and take any medicine your provider prescribes.
Seek medical attention immediately if you experience shortness of breath or difficulty breathing, chest pain, constant dizziness, seizures, worsening of any medical conditions you may already have, or severe weakness or muscle pain.
Ways to Stay Healthy In addition to getting a flu shot, adopting these lifestyle habits will help you and your family work toward better health.
Wear a mask, and follow the Covid-19 recommendations of health experts at the CDC.
Wash your hands frequently with soap and water (use hand sanitizer when you don’t have access to soap and water).
Avoid touching your face.
Follow a healthful diet, rich in fruits and vegetables and energy-boosting proteins.
Drink water throughout the day.
If you have been sitting for long periods, increase your level of physical activity. Work toward exercising regularly.
Don’t compromise when it comes to getting essential sleep.
Learn to manage stress, especially in the Age of Covid-19.
Don’t smoke.
Stay away from those who are sick.
Cover your sneezes and coughs to avoid spreading germs.
Stay home when you are ill.
Keep your house clean and sanitized, including wiping and disinfecting germ-harboring sinks, faucet handles, counter tops, toilet flushes, light switches, doorknobs, toys, remotes, phones, keyboards and your computer mouse.
It’s time to get everyone in your household up from the couch
By Elaine Marotta
Due to the many changes, closures and restrictions during Covid-19, you may find that you and your loved ones are spending much more time at home and are not as physically active as you were before the pandemic.
Or, possibly — like a lot of people — even before Covid-19, you didn’t skate, ski or play tennis, basketball or soccer, never considered exercise a priority given work, school and various other family commitments, or simply could not fit a workout regimen, cycling or even a brisk walk into your day.
According to the World Health Organization (WHO), one in four adults worldwide don’t meet the recommended levels of physical activity, and more than 80 percent of adolescents are not being physically active in sufficient amounts.
Sedentary individuals have a 20- to 30-percent increased risk of death when compared to people who are physically active. Up to five million deaths could be avoided if people increased their levels of physical activity.
For your and your family’s health and well-being, it’s worth making an effort to fit in the right moves now. And everyone in your household may even have fun in the process.
Why Exercise? Consider the physical and mental benefits of being physically active.
An essential component of a healthy lifestyle, exercise helps you maintain a healthy weight and may help to prevent and manage diabetes, cardiovascular diseases and some cancers. Along with incorporating other healthy lifestyle habits, being physically active can help control cholesterol and may help reduce high blood pressure. Moving more may ease anxiety and depression, enhance learning, leave you with a healthier mental outlook and improve how you look and feel overall.
How Much Exercise Do You and Your Family Need? The 2020 WHO Guidelines on Physical Activity and Sedentary Behavior recommends that children and adolescents ages 5 to 17 get at least 60 minutes daily of moderate-to-vigorous, mostly aerobic physical activity, along with three days a week of muscle- and bone-strengthening, vigorous-intensity aerobic activities.
Adults ages 18 to 64 should get at least 150 to 300 minutes of moderate-intensity aerobic physical activity, or at least 75 to 150 minutes of vigorous-intensity aerobic physical activity — or a combination of moderate and vigorous-intensity activity throughout the week, for substantial health benefits.
For even greater benefits, adults should also participate in muscle-strengthening activities involving all major muscle groups at moderate or greater intensity, on two or more days of the week.
The recommendation for those 65 and older is engaging in physical activity that focuses on balance and strength-training at least three days a week.
Healthy pregnant and postpartum women should get a minimum of 150 minutes of moderate-intensity aerobic physical activity each week — incorporating a variety of aerobic and muscle-strengthening activities.
It’s important to note that the WHO guidelines, updated from 2010, also offer physical activity recommendations for people with chronic conditions and children and adults with disabilities.
All groups benefit from regular muscle-strengthening and aerobic exercises. Exceeding the recommendations referenced above if you are physically capable of doing so is even more advantageous. All of us should limit sedentary behavior, particularly time spent in front of the television and on the computer, phone and all social media.
What to Do to Stay Active Physical activity requires you to expend energy. Staying active includes walking, running, cycling, swimming, gardening, doing housework and engaging in sports.
It’s important and encouraging to know that all physical activity is better than none, so always try to work exercise into your day: Take the stairs instead of the elevator. Park further from your destination to fit in some extra walking, whether running a necessary errand, stopping at the grocery store, or going to your workplace (if you’re not able to work remotely). Use a home treadmill or stationary bike if you have either option while you are watching television or listening to music.
If you have fun with your workouts, you will be more likely to stick with them. Choose physical activities that you and members of your immediate household will consider enjoyable, and exercise together whenever possible. Having workout partners may increase everyone’s commitment level.
Go for virtual at-home workouts and aerobics. Dance, practice yoga and try boxing. Take turns using any home exercise equipment, such as a stationary bike, a treadmill or free weights.
Be Safe Remember that the goal is to improve your and your family’s health and well-being, so always consider safety. Remember to:
Check with your healthcare provider before beginning any new routine, particularly if you have any chronic conditions.
If you have not been working out with any regularity, start out slowly and gradually increase the duration and intensity of your physical activity.
Stay well-hydrated. Keep a bottle of water handy.
Warm up and cool down for five to ten minutes before and after exercising.
If you are exercising outdoors, follow the Centers for Disease Control and Prevention (CDC) Covid-19 recommendations regarding mask wearing and social distancing (stay at least six feet from other people). Wash your hands before and after exercising. Carry hand sanitizer with at least 60-percent alcohol with you.
Stay at home if you are sick, and avoid others who are sick.
If it’s too hot, too cold or too humid outside, your home treadmill, stationary bike or a virtual workout may be a better option that day.
Wear the appropriate clothing and shoes for your particular physical activity. If going outdoors, consider the weather as well as you are getting ready.
Listen to your body. Don’t continue at the same workout pace if you are feeling fatigued. Stop immediately if you are too out of breath, are feeling dizzy or nauseous, or are experiencing palpitations or an irregular heartbeat. Contact your provider and follow any provider instructions. Call 911 in an emergency.
The Mediterranean diet is among the best for helping to promote heart health and weight loss
Since we’re at home for dinner more often in the Age of Covid-19, take advantage of this new reality by involving your whole family in preparing simple, delicious, nutritious meals.
Going Mediterranean is an ideal choice if you’re interested in eating healthfully for a lifetime, rather than following a trendy diet plan of the moment that yields short-term results.
Named for the traditional foods and flavors of countries along the Mediterranean Sea — including Italy, Greece and Spain — the mainly plant-based diet is rich in fresh produce, whole grains, beans, nuts, seeds, legumes and olive oil. Fish and poultry are consumed more than red meat. There are moderate amounts of low-fat or fat-free dairy. Wine is served with meals, in moderation. Fruit for dessert is a fresh, healthy and delicious alternative to empty-calorie choices. Processed foods, added sugars and saturated and trans fats are limited.
Staying healthy is more important than ever, with Covid-19 surges and variants. The Mediterranean diet may help to prevent heart disease, stroke and other cardiovascular issues, as it plays a key role in keeping obesity, diabetes, high blood pressure and high cholesterol in check.
In addition to wonderful food choices, notable are enjoyable aspects of the Mediterranean lifestyle, including relaxing meals at the family table (minus the TV and computers), followed by long walks and outdoor family activities (maintaining mask wearing and social distancing guidelines).
Since a trip to a sunny Mediterranean isle is probably not in your immediate plans due to the pandemic, the Mayo Clinic offers the following suggestions for bringing Mediterranean foods and flavors to your table:
Incorporate more fruits and vegetables into your diet. Set a goal of seven to ten servings a day.
Choose whole grains. Switch to whole-grain bread, cereal and pasta. Experiment with other whole grains, such as bulgar and farro.
Use healthy fats. A mainstay of the Mediterranean diet, healthy fats are eaten instead of saturated and trans fats, which contribute to heart disease. Olive oil is the primary source of added fat in the Mediterranean diet. It provides monounsaturated fat, which has been found to lower total cholesterol and low-density lipoprotein (LDL or bad) cholesterol levels. Nuts and seeds also contain monounsaturated fat. Replace butter with olive oil when cooking. Try dipping bread in flavored olive oil instead of using butter or margarine.
Eat fish twice a week. Fatty fish — such as mackerel, herring, sardines, albacore tuna, salmon and lake trout — are rich in omega-3 fatty acids, a polyunsaturated fat that may reduce inflammation in the body. Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting and decrease the risk of stroke and heart failure. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy fish choices. When cooking fish, grill instead of frying.
Reduce your red meat intake. Substitute fish, poultry or beans. If you do eat meat, choose lean cuts and keep the portions small.
Enjoy moderate amounts of dairy. Opt for low-fat Greek or plain yogurt and small amounts of a variety of cheeses.
Add herbs and spices.Boost flavor and lessen the need for salt.
Enjoy! You may not want to eat any other way. And remember to take that nice, long after-dinner walk.
Take charge of your well-being in the Age of Covid-19
By Elaine Marotta
As we continue to experience the Covid-19 pandemic, protecting the health of family, community and the nation is paramount.
New cases of Covid-19 are spiking, and variants have been detected. Following the latest Covid-19 guidelines as we take the steps necessary to guard our health and well-being matters now more than ever. Here are tips on staying healthy.
Separate the Facts From the Noise Keeping abreast of the latest information regarding Covid-19 — including outbreaks, restrictions and updates on testing and vaccine rollout timing in your area — is crucial. Visit the Centers for Disease Control and Prevention (CDC), World Health Organization (WHO) and Johns Hopkins University & Medicine websites regularly (www.cdc.gov, www.who.int, https://coronavirus.jhu.edu), and read your newspapers.
Remember to: Stay at home whenever you are able. When outside your home (indoors, or outside around people), protect yourself and others from the contagious coronavirus by wearing a mask and practicing social distancing, even if you have been vaccinated. Keep at least six feet from other people. Stay away from those who are sick. Wash your hands frequently with soap and water, and use hand sanitizer with at least 60-percent alcohol when proper washing is not possible. Don’t touch your eyes, nose or mouth. Cover your nose and mouth with your bent elbow if you cough or sneeze. Stay home when your are sick.
Medical experts advise not traveling if you don’t have to. When people travel, the coronavirus travels with them, endangering vulnerable lives. Though it’s difficult to isolate ourselves, we do need to protect the elderly and those with underlying health conditions. Avoid in-person gatherings with those outside your household who have not been vaccinated. Technology provides many alternatives to in-person visits with faraway family and friends.
Opt for Healthy Nutrition You and your family may be cooking at home more often these days. Include a variety of healthy choices in your diet, such as fish high in omega-3 fatty acids, lean cuts of meats, skinless poultry, colorful fruits and vegetables, whole-grain breads and pastas, and low-fat or fat-free yogurt, cheese and milk. Avoid processed foods as much as possible, and use healthy fats such as olive and canola oils. Read nutrition information labels to keep your sodium and sugar levels — along with portion sizes — in check. Always cook foods thoroughly.
If you are an older adult or if you have a pre-existing health condition such as diabetes, heart, lung or kidney disease, or a compromised immune system, it’s best to avoid busy, crowded times at grocery stores when shopping for food and household items. Some stores offer special early hours. Alternatively, forgo the market altogether and take advantage of delivery or curtsied pickup services.
Move More Since the arrival of Covid-19, you and your loved ones most likely have spent many sedentary moments in front of your television or computer, or on the phone. Studies show that being physically inactive for long periods can increase the chances of developing cardiovascular disease, certain cancers and type 2 diabetes, among other conditions.
Physical activity improves overall well-being while reducing anxiety and depression, so now is a good time to increase your level of physical activity — safely. Your local gym may not be an option these days, but exercising in your own home or outdoors is. Have fun with at-home virtual workouts. When outside, keep social distancing in mind. Follow the latest health guidelines — and walk, run, cycle, swim, box and even dance your way to better health.
Stress Less Stress is a natural part of life under normal circumstances. With so many changes, health concerns and unknowns at the current time, it is crucial to find healthy ways to manage stress. Making healthy food choices, working exercise into your day, monitoring chronic conditions, avoiding tobacco, getting good sleep, connecting with your family and friends (virtually) and maintaining a positive attitude may help ease your stress.
Get Your ZZZs Sleep is essential to your and your family’s health, safety and quality of life. A CDC study showed that more than one third of American adults are not getting enough sleep on a regular basis. According to sleep experts, people who don’t get adequate sleep are at a higher risk for cardiovascular disease and coronary heart disease, regardless of age or lifestyle factors.
What’s keeping you awake? In addition to having a sleep disorder, concerns about the pandemic, worry about work and finances, being less active and trying to adjust to a new schedule may be compromising your sleep.
Developing good sleep habits may help prevent poor sleep: First, try not to worry as much. Go to bed only when you are tired. Keep the bedroom quiet and dark (sans television, phone or computer) and the temperature comfortable. When it’s close to bedtime, avoid eating a large meal, drinking lots of water, having caffeine or exercising. If you wake up in the middle of the night and have trouble going back to sleep, spend some time in another room, then return when you are ready to go back to sleep.
Manage High Cholesterol and High Blood Pressure Become familiar with your cholesterol and blood pressure levels, and speak to your provider regarding guidance on achieving your ideal numbers if your cholesterol and/or blood pressure are high.
High cholesterol increases your risk for heart disease and stroke. An adult’s total cholesterol should be less than 200 milligrams per deciliter (mg/dL). You can help lower your cholesterol with lifestyle changes such as losing extra pounds, exercising regularly and modifying your diet. In addition, your provider may prescribe medication.
High blood pressure (hypertension) strains your heart and arteries. A healthy blood pressure range is generally considered to be less than 120/80, but no lower than 90/60. Losing weight, exercising regularly, eating healthily, reducing your salt/sodium intake and limiting the amount of alcohol you drink may help lower your blood pressure. Your provider may prescribe medication as well.
Don’t Smoke According to the American Lung Association, smoking is the number-one cause of preventable disease and death worldwide. Smoking-related diseases claim in excess of 480,000 lives in America annually. Not only does smoking cause lung cancer and other respiratory diseases, it increases your risk of heart disease and stroke. Smoking ages you (and your appearance), while compromising the health of those around you who breathe in secondhand smoke. If you smoke, please stop. Consult your healthcare provider if you need help.
Monitor Your Drinking, Especially During Holidays and Celebrations The Dietary Guidelines for Americans 2015-2020 recommend drinking alcohol in moderation, should you choose to drink at all. Women should not exceed one drink per day and men should not have more than two drinks. If you are taking medication, check with your provider before drinking any alcohol.
Remember to: Stay at home whenever you are able. When outside your home (indoors, or outside around people), protect yourself and others from the contagious coronavirus by wearing a mask and practicing social distancing, even if you have been vaccinated. Keep at least six feet from other people. Stay away from those who are sick. Wash your hands frequently with soap and water, and use hand sanitizer with at least 60-percent alcohol when proper washing is not possible. Don’t touch your eyes, nose or mouth. Cover your nose and mouth with your bent elbow if you cough or sneeze. Stay home when your are sick.
Stress Less
Manage High Cholesterol and High Blood Pressure