HealthNEWS. Plant Power. Plant-based eating for the whole family PAGE 3 TAME SPRING ALLERGIES DIGITAL DETOX GUIDE NEW RULES FOR HIGH BLOOD PRESSURE

Transcription

1 Spring 2018 HealthNEWS VISIT US AT SERVING NEW YORKERS FOR OVER 30 YEARS find metroplushealth on Plant Power Plant-based eating for the whole family PAGE 3 TAME SPRING ALLERGIES PAGE 2 DIGITAL DETOX GUIDE PAGE 6 NEW RULES FOR HIGH BLOOD PRESSURE PAGE 7 Visit us at INSIDE: GREEN YOUR WORKOUT Developed by StayWell 11087B

2 Brussels Sprouts and Broccoli Slaw 1 lb. fresh broccoli 1/2 lb. fresh brussels sprouts 1 large carrot 1/2 large red onion 2 tbsp. minced cilantro 1/4 cup dried cherries 1/4 cup dried cranberries 2 tbsp. extra virgin olive oil 2 tbsp. fruit-flavored white balsamic vinegar or other fruit-flavored vinegar 2 tbsp. honey 1 tbsp. Dijon mustard 3/4 tsp. celery seed 1/2 tsp. kosher salt 6 cups mixed greens or baby spinach 6 tbsp. toasted, sliced almonds Slice off broccoli tops and set aside. Peel off bottom and outer layer of broccoli stems. Shred the vegetables using a grater. In a large bowl, toss vegetable shreds, cilantro, dried cherries, and dried cranberries. In a smaller bowl, whisk together olive oil, vinegar, honey, mustard, celery seed, and salt. Pour dressing over vegetable mix and toss. To serve, place 1 cup of mixed greens on plate. Top with 1 cup slaw and 1 tablespoon almonds. Serves six. Each serving provides: 226 calories, 8 g fat, 1 g saturated fat, 0 g trans fat, 0 mg cholesterol, 310 mg sodium, 35 g carbohydrates, 5 g fiber, 24 g sugar, 5 g protein. TAMING SPRING ALLERGIES If you start sneezing or coughing at the first signs of spring, you may have seasonal allergies. Depending on where you live, spring allergies can begin as early as February and last until the start of summer. Here s what you can do to make it through the season. Know the culprits. Most spring allergies are caused by tree pollen. If your allergies continue into the summer, you may also be allergic to grass or weed pollen. Your PCP (Primary Care Provider) or an allergist can help find the cause of your allergies and how to control symptoms. Take medication. Many over-the-counter medicines like antihistamines, decongestants, and nasal sprays can offer allergy relief. Your PCP also may prescribe a nasal spray or eye drops. Start treatment early. If you know you have spring allergies, start taking medicine two weeks before your symptoms typically begin. Consider allergy shots. Allergy shots, or immunotherapy, expose you to small amounts of the allergen over time, slowly reducing your symptoms. Check pollen counts. Check your local newspaper, radio, or television weather reports. Keep pollen out of your home and car. Keep windows and doors shut, and turn on the air conditioner. Keep allergens off yourself. Change your clothes and wash your hair after spending time outside. Wear a mask that covers your mouth and nose when mowing grass or doing outside chores. 2

3 Plant Power: Plant-Based Eating for the Whole Family There are many reasons to choose a plant-based diet. Studies have found this diet also comes with a lower risk for heart disease, possible reversal of type 2 diabetes, and easier weight management. Here are some special considerations you need to know to be plant strong with even your youngest eaters. What About Kids? It s perfectly healthy for children to eat a plant-based, vegetarian, or vegan diet. Milk-based drinks: Babies should only drink breast milk or formula in their first year. There are vegan soy formulas fortified with calcium and vitamins D and B-12 available ask your health care provider about what is best for your baby. After age 1, ask your provider about introducing a plant-based milk. Solid foods: After 6 months, parents can begin adding solids, such as ground grains that are cooked very soft, mashed fruits, pureed vegetables, tofu, and mashed cooked beans. Play Nice with Nutrients A handful of nutrients require special attention when feeding your family primarily with plants. B-12: This is the only nutrient that you can t get from plants. Eggs and dairy work for vegetarians; vegans should look for B-12 vitamins or fortified foods like cereals and soy drinks. Iron: Nuts, beans, fortified grain products, and vegetables all contain iron. Iron is an important nutrient for all ages. Zinc: Needed for growth and sexual maturation, zinc is another nutrient that s important for adolescents. Zinc is found in legumes, soy foods, oats, nuts, and seeds. Name That Produce These are not your run-of-the-mill fruits and veggies! See if you can guess what they are and try one the next time you re at the store to reap its health benefits. a b c d Answers: a. Pummelo (or pomelo): A relative of the orange and grapefruit, this citrus fruit is full of vitamin C. Eat it like a grapefruit. b. Jicama: This root vegetable is sodium-free and fat-free. Use it as a dipper instead of celery or carrots. c. Kohlrabi: Low in calories and high in fiber, this veggie can be eaten raw or cooked. d. Guava: Potassium, folate, and vitamin A are abundant in this fleshy fruit. Try it in a smoothie. 3

4 GO GREEN WITH YOUR WORKOUT ROUTINE When it comes to helping the environment, small changes make a big difference. Even your workouts could be a little greener. With these four changes, you ll boost your well-being while reducing your environmental footprint. 1. Leave your car at home. Running and biking outdoors are excellent workouts. But if you re a gym rat, try one of these alternatives to driving there alone: Run, walk, or ride your bike. Take public transportation. Carpool with your gym buddies. Tack on errands near your gym. 2. Hydrate with reusable water bottles. Americans buy enough plastic water bottles to circle the Earth five times every week! Switch to a reusable water bottle to slash waste. 3. Exercise for a good cause. Help keep some of your favorite outdoor workout spots clean. Sign up to participate in a local beach or park cleanup event, for example. Move your body and create cleaner spaces? It s a win-win. 4. Recycle used gear. When your running shoes wear out or you buy a new yoga mat, there s a very good chance you can recycle, donate, or resell your used items. Learn more: planetaid.org yogafoster.org/mat-drive nike.org Reuse-A-Shoe program pickupplease.org Move Your Body for Longer Life Need some extra motivation to get off the couch? Consider this: Increasing your physical activity could mean a longer, healthier life. People who do 150 minutes of moderate-intensity physical activity per week have a 20 percent lower risk for cardiovascular disease. They also have a 30 percent lower risk for early death, according to a recent study in The Lancet. Researchers found that the more active you are, the lower your risks will be. The good news is you don t have to slog away at the gym every day to see the benefits. You can break it up into smaller chunks. As long as you re doing 10 minutes of activity at a time such as walking to work or walking your dog it counts. 4

5 ARE YOU READY TO LOSE WEIGHT? Changing eating and exercise habits over the long term requires a lot of time and effort. If you answer yes to three of these four questions, you re ready to take the first step. Q: Are you concerned about your health? Yes No Extra pounds put you at risk for diabetes, heart disease, and high blood pressure, among other conditions. When you re aware of how those pounds weigh on your body, you re closer to finding your motivation to succeed. Q: Are you willing to change your eating habits? Yes No If you want to keep weight off for good, you must change the way you approach food permanently. Be prepared to say goodbye to bad habits that undermine your health. Q: Can you fit more exercise into your day? Yes No According to one study, this question was the most powerful at predicting weight-loss success. People who answered yes lost more weight than anyone else. Consider all the ways you can move more, from walking at lunch to joining a gym. Q: Is your goal realistic? Yes No If your expectations are too high, you may get frustrated and give up when you fall short. A good goal is to lose 1 to 2 pounds per week. If you aim to do that and keep those pounds off for a long time, your chances of hitting your target will improve and so will your health. Get Your Mindfulness Right Mindfulness is having a moment, but there are still many misconceptions about the practice. Here are four debunked myths about mindfulness. Find out the facts about how this technique could have a big impact on your health and well-being. 1. I have to meditate to practice mindfulness. Reality: Meditation is only one way to develop mindfulness. Mindfulness is about pausing to breathe, notice, and connect with your thoughts and feelings as they come. You can practice mindfulness as you go about your day. 2. Mindfulness is a cure-all for mental health problems. Reality: Research shows that combining mindfulness and traditional treatments, such as medicine or therapy, can benefit depression, substance abuse, anxiety, and attention-deficit/ hyperactivity disorder (ADHD). 3. Mindfulness conflicts with my spiritual beliefs. Reality: Mindfulness has its roots in Buddhism. But today, it s not linked to any religion. 4. Mindfulness is only for improving mental health. Reality: Studies have found that mindfulness can also benefit conditions such as chronic pain, insomnia, and irritable bowel syndrome. 5

6 TIME FOR A DEVICE DETOX Spending too much time on your cellphone, tablet, laptop, and other digital devices? While they are certainly useful, device overload can negatively affect your mood and health. Consider pressing the reset button with a digital detox. An Unhealthy Habit Researchers have tied depression and stress to more frequent use of social media, texts, and s. Forty percent of people who check their devices constantly also report feeling weakened social bonds with family members. Studies have also shown a clear link between device use at bedtime and poor-quality sleep. Your Detox Plan 1. Schedule device-free time. Make sure you re focusing on strengthening connections by eliminating devices during mealtime, before bed, and anytime you re spending quality time with family and friends. 2. Unplug the whole family. Families can detox together and plan other group activities to do instead. 3. Silence your alerts. All those dings from text, and social media notifications should be off during your detox. 4. Out of sight, out of mind. Put the device in a drawer or another room to avoid the temptation to check it. 5. Give a heads up. Tell others ahead of time that you plan to be unavailable and that you ll get back to them when your detox is over. Keep an Eye on Your Teen s Health Teenagers may think they re invincible. However, it s still important for them to see a health care provider for a well-child checkup. These visits can help catch health problems early, and they also help encourage teens to take control of their own health. Here are some important checks that happen at teen well-child visits: Depression and mental health Hearing and vision Dental health Body mass index Vaccines, including human papillomavirus (HPV) vaccine Nutrition and exercise Acne and skin care Body safety (safe driving, gun safety, abuse awareness, and so on) Sexually transmitted infections education and screenings Substance use counseling 6

7 AVOID DIABETES CARE BURNOUT Managing diabetes is challenging. You need to eat healthy, exercise regularly, check your blood sugar, and take your meds. You never get a break. It s only natural to become burned out at times. Try these tips to stay motivated and healthy. 1. Accept your feelings. Acknowledge negative feelings so you can deal with them. Research shows that this may lead to steadier blood sugar levels. 2. Lean on loved ones. You re more likely to stick with your health regimen if you have support. Seek out those who lift you up. 3. Be realistic. Don t expect perfection. Instead, aim for gradual progress. 4. Ramp up physical activity. It s a proven mood-booster. 5. Make time for fun. Pursue a hobby, take a class do something you enjoy every day. 6. Contact your healthcare team. Your provider may suggest new strategies or remind you of your progress. COLORECTAL CANCERS STRIKE YOUNGER PATIENTS Colorectal cancer rates have been decreasing for decades thanks to colonoscopy screening, which usually starts at age 50. But a recent boost of colorectal cancers in younger patients may make you think twice about waiting to be screened. A Threat to Younger Patients A new study found that those born in 1990 have double the risk for colon and quadruple the risk for rectal cancer compared with people born in 1950, when risk was lowest. One theory attributes the increase to more screenings. But it could also be due to rising rates of obesity, which shares the same risk factors as colorectal cancer. Healthy Habits Cut Your Risk 1. Lose extra pounds. Drop extra weight to cut your risk of developing and dying of this type of cancer. 2. Exercise. Even moderate physical activity can decrease your risk. 3. Don t smoke. Cigarettes have been linked to adenomas growths that can turn into cancer. Smoking cigarettes also increases your risk of developing and dying of colorectal cancer in general. 4. Get screened. If you have colitis, Crohn s disease, or a family history of colorectal cancer, your doctor may suggest an early screening. New Guidelines for High Blood Pressure Experts have lowered the measure for diagnosing high blood pressure in adults. The new guideline defines high blood pressure as 130/80 mmhg or higher. Studies have found this reading carries double the risk for heart disease in adults. Published by the American Heart Association, the American College of Cardiology, and other health organizations, the update means that almost half of U.S. adults meet the criteria for high blood pressure. Talk with your doctor about how to maintain a healthy blood pressure. 7

8 5 Rules for Taking Prescription Painkillers Opioids are strong prescription painkillers that can help after surgery or an injury. When taken properly, prescription painkillers can be safe and effective. But opioids come with a big responsibility. When these drugs are misused, they can lead to overdose and addiction. Follow these five rules to stay safe while taking opioids: Keep your prescription painkillers in a safe place. Keep them locked up to help prevent accidental poisonings and misuse. Get rid of any extra pills or patches. Call your local police station or pharmacy to see if you can drop off unused drugs. Follow your doctor s instructions. Don t increase your dose or take more than you should. In addition, don t mix opioids with alcohol, sleeping pills, or antianxiety drugs. These all increase your risk for an accidental overdose. Ask questions. Make sure you understand your prescription before you start taking opioids. Ask about side effects and what to do if the opioids don t relieve your pain. Don t ignore side effects. Unpleasant side effects of opioids include nausea, feeling foggy, and constipation. Always talk with your doctor about any side effects you feel. Understand opioids aren t a miracle cure. Opioids don t work well for all chronic pain conditions. Talk with your doctor about other solutions to take care of chronic pain. Oral HPV Rates Increase Throat Cancers in Men Human papillomavirus, or HPV, is a well-known risk factor for cervical cancer. But a new study in the Annals of Internal Medicine found that the virus causes a certain throat cancer in men more often than cervical cancer in women. Cases of oropharyngeal squamous cell carcinoma, a cancer that affects the back of the throat, surpass cervical cancer numbers. Those numbers are expected to grow over the next few decades. In the United States, 7 million men have oral HPV, compared with 1.4 million women. According to the Centers for Disease Control and Prevention, the HPV vaccine was developed to prevent genital cancers but could also prevent oropharyngeal cancers. The vaccine is recommended for all 11- to 12-year-old boys and girls. Older teens and young adults up to age 26 may also be able to get the vaccine. Ask your PCP (Primary Care Provider) about your options. If you re too old for the HPV vaccine, using condoms or dental dams may help. The covered entity does not discriminate on the basis of race, color, national origin, sex, age, or disability in its health programs and activities. ATENCIÓN: si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al , TTY:711. 注意 : 如果您使用繁體中文, 您可以免費獲得語言援助服務 請致電 , TTY:711.