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&wellnessHealtH
sP
RIn
G 2
014
plus
No Gym Required:Easy exercises to do at home
Your 5-Step Plan for Aging Gracefully
brings humor and honesty to his battle with Parkinson’s
and
total
&wellness
For Members of United Service Association For Health Care
MichaelJ. Fox
Writing His Own Script:
&WELLNESSHEALTH
SP
RIN
G 2
014
plus
No Gym Required:Easy exercisesto do at home
Your 5-Step Plan for Aging Gracefully
brings humor and honesty to his battle with Parkinson’s
and
HEALTHHEALTHtotal
HEALTHHEALTH&wellness
For Members of United Service Association For Health Care
MichaelJ. Fox
MichaelMichaelWriting His Own Script:
5426M_USAH_SP14.indd 1
3/27/14 3:40 PM
3 Spring Allergies? Breathe Easy with These Tips
4 Your 5-Step Plan for Aging Gracefully
5 The Downside of Social Networking
6 4 Heart-Smart Ways to Revamp Your Recipes
8 Be Smart When Using Your Phone
9 Your By-the-Books Guide to Managing Arthritis
13 Look What USA+ Members Are Saying!
14 Is Your Family Ready for a Natural Disaster?
15 Simple, Free Exercises—No Gym Required
16 Decoding Due Dates on Food Labels
17 The 5 Golden Rules of Living with Diabetes
18 Are You Hovering Too Closely Over Your
Grown-Up Children?
19 Steady Bedtimes Bring Better Behavior
20 5 Easy Brain Boosters
[ cover story ] Michael J. Fox
brings humor and honesty to
his battle with Parkinson’s
page 10
SPRING 2014
6
9
8
16 18
TOTAL HEALTH & WELLNESS
executive Director: M. Cranon
Director of Operations: T. Barton
Director of Operations: R. Davis
staff support: C. Mangrum and B. Mayer
Total Health & Wellness is published by United Service Association For Health Care. This information is intended to educate the public about subjects pertinent to their health, not as a substitute for consultation with a personal physician. © 2014 Printed in the U.S.A.
United Service Association For Health Care is an organization that provides privileges and services that promote the health and welfare of its members.
For more information, please contact:
United Service Association For Health Care P.O. Box 200905 Arlington, TX 76006-0095 800-Usa-1187
eDItORIal aDvIsORy BOaRD
David s. alkek, M.D., Clinical Professor of Dermatology, The University of Texas Southwestern Medical Center, Dallas, TX
Joseph D. Beasley, M.D., Director, The Institute of Health Policy and Practice, Amityville, NY
Kathie Davis, Executive Director, IDEA Health & Fitness Association, San Diego, CA
sidney Friedlaender, M.D., Clinical Professor of Medicine, University of Florida, Gainesville, FL
Charles M. Ginsburg, M.D., Professor and Chairman of Pediatrics, The University of Texas Southwestern Medical Center, Dallas, TX
susan Johnson, Ed.D., Director, Continuing Education, The Cooper Institute, Dallas, TX
Julie waltz Kembel, M.S., Ed., CHES, Education Director, Canyon Ranch, Tucson, AZ
Don R. Powell, Ph.D., President and CEO, American Institute for Preventative Medicine, Farmington Hills, MI
Charles F. seifert, Pharm.D., Director of Clinical Pharmacy Services, Rapid City Regional Hospital, Rapid City, SD
Kathryn K. waldrep, M.D., F.A.C.O.G., Medical City Dallas, Dallas, TX
arthur H. white, M.D., Medical Director, San Francisco Spine Institute, Daly City, CA
Cover photo: AP Photo/Stuart Ramson
WWW.UsaHC.COM 3
[ H E A l t H Y l i v i N G ]
spring allergies? Breathe Easy with These Tips
You’re not alone if spring finds you sneezing. Seasonal allergies affect 60 million U.S. adults and counting. Here’s what you need to know to manage spring allergies.
Each issue of Total Health & Wellness features a cover story about a celebrity’s personal health struggle.
Whether it’s Michael J. Fox’s fight to find a cure for Parkinson’s disease, or Robin Roberts’ battle against a rare blood disorder, our members look to these stories for insight and inspiration.
now we’d like to hear your story. Have you or a family member experi-enced a serious health challenge? Would you like to be featured in our magazine?
If so, we want to hear from you! Please email your story to [email protected], or submit it by mail to United service association For Health Care, P.O. Box 200905, arlington, tX 76006-0095. Questions? Call our Member Services Department at 800-872-1187. If you are chosen, you may find yourself on the cover of Total Health & Wellness.
sHaRe yOUR stORy!
•Stayinair-conditionedbuildingswhenpollencountsarehigh.FindpollenreportsforyourareaattheNationalAllergyBureauwebsite,www.aaaai.org/nab.
•Takeover-the-countermedicines,suchasantihistamines,decongestants,andnasalsprays.Askthepharmacistwhatsideeffectstoexpectandwhichmedicinesyoushouldavoid,depend-ingonyourmedicalconditions.
Ifthesestepsdon’thelp,talkwithyourdoctororconsiderseeinganallergist.Alsoseekmedicalcareifyouhaveneworseverebreathingproblems,suchaswheezingorchesttightness.Yourdoctormaysuggestprescriptionmedicinesorimmunotherapyshots,whichreduceyourbody’sreactiontoallergensovertime.Ë
allergies and asthma: Related Conditions Seasonalallergiesarecommonlyreferredtoashayfever.Theycausethebodytooverreacttoairbornepollenandmold.Symptomsincludesneezing,astuffynose,anditchy,wateryeyes.Inaddition,aboutonein14Americans
hasasthma,achroniclungdiseaseinwhichtheairwaysswellandnarrow.Mostasthmaisallergic,meaningattacksaretriggeredbythesamepeskyparticlesasallergies.Climatechangemayincreasetheprevalenceofasthma,too—100millionmorekidsandadultsworldwideareexpectedtogetasthmaby2025.
Don’t sniffle in silenceWhileallergiesandallergy-inducedasthmadon’thavecures,youcanmanagethesymptoms.Trythefollowing:•Assignyardworktoanonallergicfamilymember.Ifyoumustmow,wearamask.
A
Do you have a story to tell about a personal health challenge? We want to hear it!
Your 5-Step Plan for aging GracefullyModern medicine has eliminated deadly diseases and extended the human life span.
[ H E A l t H Y C H o i C E S ]
4 ToTal HealTH & Wellness sPRInG 2014
4 eating a healthy diet.Choosefruitsandvegetablesinanarrayofcolors.Eatfishatleasttwiceaweek.Andcutbackonsaturatedfatsandaddedsugars.
5 Keeping your weight in check. Weighingtoomuchortoolittlecanharmyourhealth.Talkwithyourdoctoraboutthebestweightforyouandhowyoucanmaintainit.
Theearlieryoustartahealthylifestyle,thebetter—butit’snevertoolate.Inonestudy,adultswithanaverageageof72whomadejustonehealthychangedecreasedtheirriskofbecomingdisabledinthenexttwoyears.Thosewhoadoptedafewnewhabitsreapedevenbiggerrewards.Ë
UnFORtUnately, Many PeOPle sPenD
tHeIR OlDeR yeaRs COPInG wItH a
new set OF CHROnIC COnDItIOns,
InClUDInG HeaRt DIsease, DIaBetes,
anD CanCeR.
Butyourlastdecadesdon’thavetoconsistofaslow,steadydecline.Takingstepstostayactiveandhealthycanhelpyoustaveoffillness.JustconsiderarecentstudyintheAmerican Journal of Medicine.Itfoundthatolderadultswholivedthehealthiestlifestylesdelayeddisabilitybyabouteightyears.Exactlyhowdoyouagesuccessfully?
Doctorsrecommend:
1 not smoking. Ifyoustilllightup,quit.Thiscanhelpyourhealthmorethanalmostanyotheraction.
2 staying active. Yourgoal:twohoursand30minutesofmoderatemovementperweek.Ifyouhaven’texercisedforawhile,checkinwithyourdoctor.Thenstartslowlybywalking,swim-ming,dancing,orgardening.Makeitsomethingyouenjoy,andgraduallyaddtimeordifficultytoeachsession.
3 limiting alcohol use. Stopatonedrinkperday.Youprobablyshouldn’tdrinkatallif youhaveaphysicalormentalhealthproblemoraretakingcertainmedications—talkwithyourdoctor.
A
MaKInG FItness FUn
Looking for some new ways to stay fit and active? Add a little variety to your fitness program. The U.S. Department of Agriculture suggests trying these activities: Take a class in martial arts, dance, or yoga. Play a round of golf whenever you can. Go canoeing, rowing, or kayaking. Play racquetball, tennis, or squash. Go downhill or cross-country skiing. Take a nature walk.
[ H E A l t H Y l i v i N G ]
WWW.UsaHC.COM 5
The Downside of social networking“Like” it or not, Facebook is a part of everyday life for not just millions, but billions of people around the world.
FaCeBOOK Is UseD tO KeeP In tOUCH
wItH FRIenDs, tell PeOPle aBOUt
events, anD sHaRe In tHe latest
InteRnet tRenDs. Butdespiteallthecutecatpicturesandupliftingvideosgoingaround,onestudyshowsthatthissocialnetworkingsitemaybemakingpeoplefeelworseaboutthemselves.
what’s on your Mind?Facebookprofilesshowoffonlyonesideofsomeone’slife—usuallythebestside.Comparingyourownlifewiththecarefullycraftedfacadeofyourfriends’Facebookpagescanleaveyoufeelinginadequate,thereportsuggests.Not
onlythatbutspendinghourscatchinguponlineleavesyoulittletimetogetoutandexercise.Regularexerciseisknowntoboostyourmoodandgiveyouasunnieroutlookonlife.The82peoplewhoparticipatedinthe
studywerecontactedbyresearchersfivetimesadayfortwoweekstocheckontheirmoodandtheirFacebookusage.Thefindingswerestark.ThemorepeopleloggedontoFacebook,themorelikelytheyweretoreportfeelingunhappyatanygiventime.Andoverthecourseoftwoweeks,themostfrequentusersreportedfeelinglesssatisfiedwiththeirlives.
Update your Mental Health ProfileYoudon’tneedtocompletelyunplugtoavoidthepossibledownsideofsocialnetworking.JustfollowthesesuggestionsandstrikeahealthybalancebetweenInternetlifeandreallife.
•set a limit:Itcouldbe30minutesoritcouldbetwohours,butkeepyourInternetuseathometoasettime.Usetheextraminutestogoforawalkorrideyourbike.
•Check yourself out: AnotherstudyfoundthatpeoplewholookedattheirownFacebookprofilesactuallyboostedtheirself-esteem.Takesometimetolookbackonyourhappymemorieswhenyougetachance.
•Keep track of use: Youmightbesurprisedhowmuchtimeyouactuallyspendonlineinsteadofworkingoutorengaginginotherhobbies.Keepingalogcanhelpyouseethedifference.
•take it offline: ChattingwithfriendsandpostingcommentstotheirFacebookpagesisgreat,justdon’tletthatreplacerealinteractionswithpeople.Schedulesometimetospendwithyourfriendsandfamily—youcouldevensetupaFacebookeventtoorganizeyourget-togethers!Ë
A
[ H E A l t H Y E A t i N G 1 0 1 ]
6 ToTal HealTH & Wellness sPRInG 2014
makeupalmost70percentoftheAmericanpopulation—shouldeatonly1,500mgorlessofsodiumeachday.Otheradultsshouldaimfor2,300mgorless.Thisistheamountcontainedinabout1teaspoonoftablesalt.
3 Packingalunch?Steerclearofmostprocessedfoods,whicharehighinsodium.Instead,includeplentyoffruitsandvegetables.Foryourheart’ssake,youmightwanttochoosepotassium-richones,suchasleafygreens,grapes,andcarrots.Whilesodiumcanraisebloodpressure,potassiumhelpslowerit.Plus,anew
4 Heart-Smart Ways to Revamp your Recipes
1 Replaceredmeatwithafewouncesoffattyfish,suchassalmon.Researchsuggeststhateatingabout8ouncesoffattyfishperweekcutstheriskofdyingofheartdisease.Theoilinfishmaysteadytheheart’srhythmandlowertriglycerides—abloodfatlinkedtoheartdisease.
2 Seasonfoodwithherbsandspices,ratherthansalt.Eatingtoomuchsodiumupsthechancesofdevelopinghighbloodpressure,amajorriskfactorforheartdisease.Olderadults,African-Americans,andpeoplewithhighbloodpressure—whotogether
The foods you eat play a big role in keeping your heart healthy. Here’s how to put the latest research into practice at your dining table.
studyfoundthatfolate—aBvitaminplentifulinleafygreens,oranges,andbeans—helpedwomenpreventhighbloodpressure.
4 Cookwitholiveoilinsteadofbutterorpolyunsaturatedvegetableoils,suchascornoil.OliveoilcanlowerLDL,or“bad,”cholesterolandboostHDL,or“good,”cholesterol.Ë
WWW.UsaHC.COM 7
snaCK attaCK? tRy tHese GUIlt-FRee tReats
You know the feeling. You’ve just arrived home from work, or you’re curled up on the couch watching a movie. Suddenly, the urge for a snack hits you hard. But there are better options to choose besides ice cream or chips.
Intelligent snacking can actually add nutrients to your diet while quelling hunger pangs. With these smart swaps, you can indulge your craving for sweet, crunchy, or salty items.
If you crave: Potato chips and onion dipTry: Hummus or tzatiki dip, made by mixing plain yogurt, olive oil, garlic, and spices. Pair it with veggies such as carrots, tomatoes, celery, and cucumber.
If you crave: A candy barTry: A pre-packaged oat, fruit, and granola bar with 18 grams of carbs or less. For even more filling protein, top 4 ounces of light Greek yogurt with 2 tablespoons of a low-fat granola blend.
If you crave: Cheesy or buttery popcornTry: A handful of dry roasted or raw nuts, such as walnuts, almonds, or pistachios.
If you crave: Tortilla chips and salsaTry: Dipping endive leaves into avocado-cucumber dip. Make this faux guaca-mole by mashing one-quarter of an avocado with half a chopped pickling cucumber, a tablespoon of fat-free sour cream, a half-teaspoon of lime juice and a pinch of dried mint, salt, celery seeds and black pepper. Ë
Spinach-Stuffed Sole
Ingredients:Nonstick cooking spray1 tsp. olive oil½ lb. fresh mushrooms, sliced½ lb. fresh spinach, chopped¼ tsp. crushed oregano leaves
1 clove garlic, minced1½ lb. sole fillets or other white fish2 tbsp. sherry4 oz. (1 cup) part-skim mozzarella
cheese, grated
FAST, FABULoUS FISH Looking for a quick, heart-healthy meal? Make fish a regular part of your diet. Rich in omega-3 fatty acids, fish can help lower triglyceride levels and blood pressure. The American Heart Association recommends eating fish at least twice a week. Here’s a tasty, nutritious dish to get you started!
1 Preheat oven to 400 degrees.2 Coat a 10-by-6-inch baking dish with nonstick cooking spray.3 Heat oil in skillet and sauté mushrooms for about three minutes or
until tender.4 Add spinach and continue cooking for about one minute or until
spinach is barely wilted. Remove from heat and drain liquid into prepared baking dish.
5 Add oregano and garlic to drained sautéed vegetables. Stir to mix ingredients.
6 Divide vegetable mixture evenly among fillets and place in center of each one.
7 Roll each fillet around mixture and place seam side down in prepared baking dish.
8 Sprinkle with sherry, then grated mozzarella cheese. Bake for 15 to 20 minutes or until fish flakes easily. Lift out with slotted spoon.
Yield: 4 servings. Serving size: one fillet roll
Per serving: Calories: 273, Total fat: 9 g, saturated fat: 4 g, sodium: 63 mg,
Total fiber: 2 g, Protein: 39 g, Carbohydrates: 6 g
[ H E A l t H Y C H o i C E S ]
8 ToTal HealTH & Wellness sPRInG 2014
killthreeAmericansandhurt66,accordingtotheCentersforDiseaseControlandPrevention.Butyoucanalsobecomedistractedwhilewalking.ResearchersattheUniversityof
Washingtonobserved1,100pedestrianscross20busySeattleintersections.Aboutthreeoutof10pedestriansweredis-tractedelectronically:11percentwerelisteningtomusic,7percentweretexting,and6percentweretalkingonthephone.
Be Smart When Using Your Phone
a GROwInG BODy OF ReseaRCH sHOws
tHat UsInG yOUR sMaRtPHOne COUlD
PUt yOU at RIsK. Youmayendangeryoursafetybyusingasmartphonewhiledrivingorwalking,oryourhealthbycausingwearandtearonyourthumbsoreyes.
Dial D for DistractionAlotofusignorewarnings—andevenlaws—againsttextingortalkingonthephonewhiledriving.Yeteveryday,carcrasheslinkedtodistractedcellphoneuse
Many of us feel we can’t live without our smartphones and other mobile devices. But depending on where you are and what you’re doing, using your smartphone might be pretty dumb.
strains on your BodyOvertextingwithourthumbshasledtoadisordervariouslycalledBlackBerrythumb,iPhoneitis,andtextingthumb.Thesenewnamesdescribewhatisessentiallythumbtendinitis.Constanttexterswithachyhandsandwristshavealsobeendiagnosedwithcarpaltunnelsyndrome.Tolimittheseproblems,theAmericanPhysicalTherapyAssocia-tionsuggests:•Takingfrequentbreaksfromtypingonyoursmartphone
•Writingfewerandshortermessages•Usingallyourfingerstotypeinsteadofjustyourthumbs
Strainonyoureyescanalsooccurafterprolongeduseofyoursmartphone,resultingineyediscomfort,headaches,dryeye,doublevision,andblurredvision.Thesehealthhazardsmaynotbe
enoughtomakeyoutossyoursmart-phone,butknowledgeofthesedangerscanhelpyouexercisecautionandgoodjudgmentinusingallyourmobiledevices.Ë
A
taKe tHe PleDGe Ending distracted driving starts with you! Visit www.distraction.gov to make the pledge to commit to distraction-free driving today.
[ H E A l t H Y l i v i N G ]
WWW.UsaHC.COM 9
Your By-the-Books Guide to Managing arthritis
In a truly comprehensive medical encyclopedia, you’d find more than 100 conditions under the word arthritis. But many people with arthritis have one of two diseases: rheumatoid arthritis or osteoarthritis.
A sOMe aRtHRItIs syMPtOMs—sUCH
as PaIn anD stIFFness aROUnD One
OR MORe JOInts—seeM sIMIlaR. Butthecausesandtreatmentdiffer.Con-siderthisyoursummaryentryonhowtoknowwhichconditionyouhaveandhowtocope.
what Is It? •Rheumatoidarthritis(RA)occurswhenyourbody’sownimmunesystembeginsattackingyourjoints.Alongwithjointpain,youmayexperiencefatigue,alow-gradefever,andweightloss.
•Osteoarthritis(OA)happenswhenthecartilageandothertissuecush-ioningyourjointsweardownwithtimeanduse.
why Do I Have It?•Doctorsdon’tunderstandwhysomepeopledevelopRAandothersdon’t.Itaffectsmorewomenthanmen.Hormonesandgenesmayplayarole.
•OAmayruninfamilies.Butgettingolder,beingoverweight,injuringyourjoints,orhavingajobthatinvolvesrepetitivemotionincreaseyourrisk.
who should I talk to?•Ifyouhavesignsofarthritis,talkwithyourprimarycaredoctor.Heorshemayreferyoutoarheumatologist—that’sadoctorwithspecialtraininginarthritisandrelatedconditions.
what are the treatments?•Medicationscalleddisease-modifyingantirheumaticdrugscanslowdownthejointdamagethatiscausedbyRA.Theyworkbestwhenyoustartthemearly,soit’simportanttoseektreatmentassoonasyounoticesignsofarthritis.Yourdoctorwillcloselymonitorhowwellyou’redoingonthedrugsandwatchforsideeffects,suchasinfections.
•PainmedicationscansootheachesandreduceswellinginOA.Ifyou’reheavy,losingweightcanoftenreducesymptoms.Yourdoctorcangiveyoushotstorelieveseverecasesorsuggestsurgerytoreplaceallorpartofadamagedjoint,suchasakneeorhip.
what everyday activities Might Help?•Moderate,consistentexercisecanrelievepainandimproveyourlifeifyouhaveeithertypeofarthritis.Talkwithyourdoctoraboutthebestprogramforyou.Manypeoplefindrelief—andjoy—inrecreationalandleisureactivities,includinggarden-ing,swimming,anddancing.
what’s the Bottom line?•Thoughknowingthebasicdefinitionscanhelp,everyonehandlesarthritisdifferently—youmightnothaveatextbookcase.Workingwithyourdoctoronatreatmentplancanhelpyoureducepain,protectyourjoints,andliveanactivelifedespitearthritis.Ë
Michael J. Fox
After decades of making us laugh, the actor now
inspires with his focus on fighting Parkinson’s.
Writing His Own
Script:
[ C o v E R S t o R Y ]
WWW.UsaHC.COM 11Michael J. Fox
Leste
r Coh
en/W
ireIm
age;
ABC v
ia G
etty
Imag
es (i
nset
)
WewelcomedhimintoourlivingroomsweekafterweekthroughthetelevisionsitcomFamily Ties.Hechangedourmind-set—and
ourculture—withthemovieBack to the Future.Andhe’sbeenacomedicforceinHollywoodfordecades.ManyAmericansgrewupwiththetelevisionandmovie
charactersbroughttolifebyMichaelJ.Fox.Infact,theactorbuiltacareeronmakinguslaugh.Andhisdown-to-earthpersonalityconnectedwithus,makingusfeellikehecouldbeaclosefriend,despitehisstardom.AlthoughFoxcontinueshissuccessfulactingcareertoday—
morethan30yearssincewefirstmethimasAlexP.KeatononFamily Ties—ourrelationshipwithhimhaschangedalittle.Hestillmakesuslaugh,yes.ButhisopenbattlewithParkinson’sdiseasehasinspiredus,too.Afterall,it’shardnottorespectsomeonewhoiswillingtoputthechallengesofaveryvisibleillnessatcenterstage.
a shining starAfterstrugglingasayoungactorinHollywood—reportedlysurvivingonmacaroniandcheese—Foxgothisbigbreakin1982onFamily Ties.Hequicklybecameahouseholdname,knownforhisattractivesmileandslyhumor.Hemethisfuturewife,actressTracyPollan,ontheset.AndhistelevisionroleearnedhimmultipleEmmyAwardsandaGoldenGlobe.UnlikemanyyoungTVstars,Fox’sappeal
didn’tfade.Hecontinuedtogrowintootherroles,andhistelevisionsuccesslaunchedhimontothebigscreen.Foxappearedinmorethanadozenmovies,includingTeen Wolf,theBack to the Futuretrilogy,Doc Hollywood,andmanyothers.ButasfanscontinuedtorelyonFoxforhissharpacting
andquickwit,hewasdealingwithpersonalstrugglesbehindthescenes.WorkingonthesetofDoc Hollywood,Foxbegansensingthatsomethingwasn’trightwithhishealthwhenhenoticedhisfingertwitching.In1991,atage30,FoxwasdiagnosedwithParkinson’sdisease.
an Unpredictable DiseaseParkinson’sisachronic,degenerativeneurologicaldisorder.Butitaffectseverypersondifferently.Andit’sdifficulttopredicthowitwillprogress.Althoughthediseaseisanythingbuttypical,symptomsoftenincludetremorsoruncontrolled
movements,unusualstiffness,anddifficultywalking.Treatmentoptions,suchasmedications,areavailableto
helpcontrolsymptoms.Buttheyoftenbecomelesseffectivewithtime,andexpertsarestillsearchingforacure.
taking His Battle PublicTogether,FoxandPollandealtprivatelywithhisParkinson’sdiagnosisforabouteightyears.Duringthattime,Foxcontinuedhisactingcareer,takingontheroleofMikeFlahertyonthepopularsitcomSpin City.Butin1998,Foxpubliclyannouncedthathehadthedisease.Twoyearslater,ashissymptomsprogressed,hesteppeddownfromhistelevisionroletodevotehimselftohishealthandfocushiseffortsonfindingacure.“PeoplealwaysaskmeifIsaytomyself,‘Whyme?’AndI
tellthem,‘Whynotme?’”Foxsaysofhisdiagnosis.It’sthispassionforlife,andhisunwillingnesstolethisillnessconsumehim,thathaspropelledhimasaleaderinthefightagainstParkinson’sdisease.
Fighting for a CureIn2000,soonafterleavingSpin City,FoxlaunchedTheMichaelJ.FoxFoundationforParkinson’sResearch,a
nonprofitorganizationwithamissiontohelpfindacureforParkinson’sdisease.Thetaglineonthefoundation’swebsitestates:“Ourchallengesdon’tdefineus.Ouractionsdo.”ItseemsasifFoxislivingproofofthat.Foxhasevolvedintoafierceadvocateforpeoplelivingwith
Parkinson’s.Hisfoundationhasbecomeago-toorganization,describedbytheNew York Timesas“themostcrediblevoiceonParkinson’sresearchintheworld.”FoxhasalsotestifiedseveraltimesbeforetheU.S.Senate,
personalizingthediseaseandadvocatingforfederalsupportforresearch.Alongtheway,hehaswrittenthreememoirsdescribinghislifewithParkinson’s,doingsowithhissigna-tureoptimismandhumor.“Wehavebeenassuredofonething,weinthis[Parkinson’s]
“If it’s important work on Parkinson’s, we’re doing it.”
—Michael J. Fox
12 ToTal HealTH & Wellness sPRInG 2014
[ C o v E R S t o R Y ]
The Michael J. Fox Foundation for Parkinson’s Research has set its sights on finding a cure for Parkinson’s disease. And it doesn’t plan to stop until it’s achieved that goal.
Since its launch in 2000, The Michael J. Fox Foundation has been at the forefront of medical research, granting an astounding $400 million to speed a cure for Parkinson’s disease.
Today, The Michael J. Fox Foundation for Parkinson’s Research is the largest nonprofit funder of Parkinson’s drug development in the world. In addition to furthering pharmaceutical advances, funds raised by the foundation are helping researchers identify genetic links to the disease, create a Parkinson’s vaccine, develop state-of-the-art brain imaging techniques to enhance diagno-sis, and much more.
According to Fox, “If it’s important work on Parkinson’s, we’re doing it.”
He continues, “In every aspect, I have been blessed with the opportunity to work toward leaving an impact on the world and on the lives around me, and to be a partner in the critical research for answers.”
To learn more or get involved in The Michael J. Fox Foundation for Parkinson’s Research, visit www.michaeljfox.org.
Michael J. Fox, wife tracy Pollan, daughter esmé annabelle Fox, and son sam Fox attend the 2013 a Funny thing Happened On the way to Cure Parkinson’s event, benefiting the Michael J. Fox Foundation for Parkinson’s Research, at the waldorf astoria on november 9, 2013 in new york City. (Photo by Mike Coppola/wireImage)
community—fortheshort-termfutureanyway,we’regoingtowakeupeverydayandwearegoingtohaveParkinson’s.Butthere’ssomuchelsetodo,”saysFox.Thesewordsareinspiring.Butthereal
lessonisinFox’sactions.Inadditiontohisfightforacure,hehascontinuedhispassionforacting,despitetremorsandothervisiblesymptomsofthedisease.Heappearedasaregularguestonpopulartelevisionprograms,includingBoston Legal,Scrubs,The Good Wife,andothers.Then,surprisingmanywithhis
tenacity,Foxjumpedbackintofull-timeactingbytakingonaveryvisibleregularTVseriesrole.
Putting Himself Out thereIn2013,FoxreturnedtonetworktelevisiononThe Michael J. Fox ShowasMikeHenry,anewscasterandfamilymanwithParkinson’sdisease.The
character,looselybasedonFox’sownlife,puthissymptomsinfullpublicview.“OneofthethingsIloveaboutthe
showisthatitgivesmetheopportunitytotellpeoplewhohavedisabilities,ordifferentchallengesthattheydealwith,thatyoucanstepbackintolife.Youcanbeapartoflife,”saidFox.“Youjusthavetoallowforthefactsofyoursituation.Insteadofhidingthatorbeingindenialaboutit,putitoutthere.That’swhatI’mdoing.”Likemanytelevisionsitcoms,
however,theshowwasn’tpickedupforasecondseason.Butitwaswell-received,earningFoxaGoldenGlobenomination.Italsogaveallofusalittlenudgetoembracelife’sopportunities,despiteourcircumstances.“MyexperienceisthatIlookforthe
positiveinlife.Ilookforwhatmakesmelaugh,”Foxsays.“It’simportantthatwe
a FOUnDatIOn OF HOPe
don’tletanyonewritethescriptforus.”AlthoughThe Michael J. Fox Showisno
longerairing,Foxisn’tsittingaround.Hecontinuestorunhisfoundationand,togetherwithPollan,hasfourchildren.Andhehasn’tgivenupacting.Foxisscheduledtoappearasaguestonotherprime-timetelevisionshows.Thankgoodness.Itwouldbelonelyin
ourlivingroomswithouthim.Ë
[ H E A l t H Y m E m b E R S ]
WWW.UsaHC.COM 13
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Membership in USA+ provides access to benefits and services that serve a variety of member needs, including medical benefits, 24/7 access to medical advice, comprehensive lab testing, dental and vision benefits, term life, and other lifestyle benefits.
onceeachyeartomajorclinicallabsacrosstheU.S.fortheseimportantbloodtests,atnochargeforeachenrolledmemberandthemember’sspouse,ifenrolled.
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excess Medical accident BenefitOurExcessMedicalAccidentbenefitprovidesupto$10,000(minusa$100deductible)forUsualandCustomaryCoveredExpensesthatresultdirectlyfromanaccidentalinjury,aslongastheexpensesarenotcoveredundercertainexistinginsurancethatamembermayhave.Memberscanusethisbenefitforavarietyofexpenses,includingemergencyambulanceservice,hospital,doctors’
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sHaRe yOUR sUCCess stORIes We value your comments on our ser-vices. Please keep them coming! Email [email protected] or call our Member Services Department at 800-872-1187 to share your stories.
we’ve HIGHlIGHteD JUst a Few OF
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DirectlabsAsimplebloodtestcouldsaveyourlife.That’swhereourComprehensiveWellnessExamcomesin.Thisextensivebloodworkupincludesacompletebloodcount,liverprofile,kidneypanel,thyroidpanel,lipidprofile,boneandmineralsprofile,fluidsandelectrolytesprofile,anddiabetesscreening.Thisexamtypicallycostsmorethan$500.However,DirectLabsprovidesaccess
[ H E A l t H Y C H o i C E S ]
14 ToTal HealTH & Wellness sPRInG 2014
Is Your Family Ready for a natural Disaster?
MaKe a FaMIly Plan sO tHat yOU’ll all KnOw eXaCtly
wHat tO DO In an event sUCH as a FIRe, FlOOD, tORnaDO,
HURRICane, OR eaRtHqUaKe. Decidewheretogo,whattotake,andhowyou’llcontactoneanother.
think It throughIncludeinyourplan:•Anevacuationroutetoanemergencyshelter•Meetingplacesbothrightoutsideyourhomeandoutoftheneighborhood
•Contactinformationforanout-of-townfriendwhocanhelpreuniteseparatedfamilymembers
•Stepstoprovidecareforolderadultsorthosewithspecialneeds•Petcare
Alsobecomefamiliarwithemergencyplansatwork,school,andotherplacesyourfamilyspendstime.
Gather emergency suppliesStoredisastersuppliesinaplastictuborcontainerinaplacethat’seasytogetto.Includeathree-daysupplyofwater,nonperishable
Preparing ahead for an emergency, such as a fire or severe weather, can mean the difference between coping with disaster and falling victim to it.
food,andprescriptionandover-the-countermedicationsyoumayneed.Otherrecommendeditemsincludeaflashlightandbatteries,afirstaidkit,abattery-poweredradio,andsanitationsupplies,suchasmoistwipes.
when It’s time to Go•Takeanemergencysupplykitthatcontainswater,food,andmedicalandsafetysupplies,suchasmatches,candles,flash-lights,clothing,andbedding.
•Takeyourpetsandpetfood,butunderstandthatonlyserviceanimalsmaybepermittedinpublicshelters.
•Calloremailyourout-of-towncontactandtellthepersonwhereyou’regoing.
•Shutoffwater,gas,andelectricity.Ifyouturnoffthegas,aprofessionalmustturnitbackon.Don’tdothisyourself.
•Leaveanotetellingwhereyou’regoingandhowyoucanbecontacted.
•Checkwithneighborswhomayneedhelporaride.•Lockyourhouse.
Whendisasterstrikes,havingaplan,beingprepared,andusingcommonsenseandgoodjudgmentcanhelpyouandyourlovedonessurvive,andthenputyourlivesbacktogether.Ë
For more emergency-preparedness tips and information, visit www.ready.gov.
taKe tHe essentIals
If you need to evacuate, take copies of important family papers, such as birth, marriage, and death certificates. In addition, take with you prescriptions, health and insurance information, and bank account and credit card numbers. Also bring keys, driver’s licenses, passports, and work ID badges.
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WWW.UsaHC.COM 15
Simple, Free Exercises— no Gym RequiredWho says you need a health club membership to get a good workout? Boost your fitness level with these essential moves.
yOU Can IMPROve yOUR FItness,
stRenGtH, anD FleXIBIlIty RIGHt In
tHe COMFORt OF yOUR Own HOMe.Trythesetargetedmovestoturnyourlivingroomintoafitnessfacility.
For the healthy but time-crunched: the squat thrust.Thistoughtotal-bodyexerciseworksyourarms,legs,andcorewhilegettingyourheartpumpinghard.Startstandingup.Squatdownandplacebothhandsonthefloor.Jumpyourlegsbackintoaplankposition,thenbackuptoyourhandsbeforestandingupagain.Boosttheintensitywithasinglejumpbetweenrepetitionsorapush-upfromtheplankpose.
For the actively aging: the infinity walk. Movesthatboostbalancegainimportanceduringyourgoldenyears.Doashortwarm-upofwalkinginplace.Thenstridebrisklyina6-footcircletoyourright,thentoyourleft,sothateventuallyyouforgeapaththatresemblesafigureeight.Onceyou’vegotthehangofit,tryvariationslikeincreasingyourspeed,walkingheeltotoewithnospacebetweenyourfeet,orwalkingbackward.
For the highly stressed: couch-based yoga.Gentle,restorativeposeslengthenyourmusclesandrelievetension.Forthemodifieddownwarddog,placeyourhandsontheedgeofthesofaandstandwithfeetshoulder-width
apart.Walkyourfeetbackward,pushingyourhipsbackwhileloweringyourupperbodyuntilyourtorsostretchesparalleltothefloor.Thentrythesupinepigeon:Lieonthefloorwithyourheadonapillow.Crossyourleftlegoveryourrightwithyourankleatyourkneeandplaceyourrightfootonthecouch.Holdeachposeforonetothreeminutes,oraslongasyoufeelcomfortable.
For everyone: push-ups. Modificationsmakethisclassicstrengtheningmovefitforanyexerciser.Forthetraditionalversion,placeyourhandsshoulder-widthapartinaplankposition.Thenbendyourelbowsandloweruntilyourchestorchintouchesthefloorbeforepushingbackup.Tomakeiteasier,standupandpushagainstawallorcounter.Orbumpupthedifficultybybendingonekneeandcrossingittotheoppositeshoulderasyoulower.Startbyseeinghowmanyyoucandoin30seconds,thenworkuptoaminute.Ë
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16 ToTal HealTH & Wellness sPRInG 2014
bestwhenpurchasedbeforethisdate,butyoucansafelyconsumeitafterward.
•“Use by” or “Best if used by”: Toenjoyanitem’sbesttextureandflavor,eatitbeforethisdate.However,thefoodmayremainsafeforawhilelonger.
•“expired by”: Ifyouhaven’tusedfoodbythisdate,throwitout.Checkthisdatecloselyatthestore—nolawbansthesaleofexpiredproducts.
think Beyond the CalendarRegardlessofexpirationdates,freshfoodscanharborbacteriaifyouhandlethemimproperly.Keepperishablessafeby:•Buyingthemtowardtheendofyourshoppingtripsothattheyspendlesstimeunrefrigerated
Decoding Due Dates on Food labels
aCCORDInG tO FeDeRal law, Only
InFant FORMUla MUst Be staMPeD
wItH an eXPIRatIOn Date. Butsomestatesrequiredatesonotherfoods,too.Andevenwhendatesarenotrequired,manufacturersoftenchoosetoprintthemonmilk,eggs,andotherproducts.Theproblem?Accordingtoareport
fromHarvardUniversityandtheNaturalResourcesDefenseCouncil,manufacturersuseuncleartermsthatconfuseconsumers.
learn the label lingoTounderstandthedatesyouseeonproductsonyoursupermarket’sshelves,followthisguide:•“sell by”:Thisdatetellsstoreshowlongtodisplayaproduct.Foodmaytaste
How to make sense of those confusing terms—from Use by to Expired by—found on food products.
•Promptlyrefrigeratingorfreezingthemwhenyougethome
•Baggingmeatandpoultryseparatelyfromothergroceries
•Keepingproductslikeeggsinthecoldestpartofthefridge—notthedoorË
Find more home food safety tips from the Academy of Nutrition and Dietetics at www.homefoodsafety.org.
CHeCK tHe teMPeRatURe wHen COOKInG Meat
Thoroughly cooking meat and poultry will kill bacteria and other germs that cause food poisoning. This is espe-cially important with poultry, which is more likely than other foods to carry dangerous organisms. Ground beef is also risky because it can pick up bacteria during processing.
Think of the meat thermometer as your defense against food poisoning. First, make sure it’s clean. Then, insert it 1 to 2 inches into the thickest part of the meat. Don’t let the thermometer touch any bones.
How hot should meat or poultry be? The USDA recommends that hamburg-ers should be cooked to 160 degrees and hot dogs should reach 165 degrees. Chicken breasts should be cooked to 165 degrees. Steaks and lamb or pork chops should reach 145 degrees, and then be allowed to sit for three minutes before serving. This three-minute rest time kills any remaining bacteria.
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The 5 Golden Rules of living with DiabetesIf you have diabetes, take these five essential rules to heart.
tHese aRe tHe MOst IMPORtant
tHInGs yOU sHOUlD FOCUs On tO
stay HealtHy, Feel yOUR Best, anD
PRevent DIaBetes COMPlICatIOns.
1. take diabetes seriously. It’saseriousdisease,butyoucanlearntomanageit.Yourdoctororhealthcareteamcanhelpalot,butyou’retheMVP—MostValuablePlayer—onyourteam.Socommittolearningaboutdiabetesandtakingstepstomanageit.
2. embrace a healthy lifestyle.Eatingahealthydiethelpscontrolbloodsugarandpreventcomplica-tions.Regularexercise,likewalking,alsohelpskeepyourbloodsugarinyourtargetrange.Andwhenyourbloodsugariscontrolled,you’llfeelbetterandhavemoreenergy.
3. Practice self-care. YourbodyneedsextraTLCwhenyouhavediabetes,sodailyroutinesareimportant.Takeyourmedicationsasprescribed.Brushandflossyourteethdaily.Keepyourskincleananddryandcheckyourfeetdailyforcutsorsores.Andtestyourbloodsugarasrecom-mendedbyyourhealthcareprovider.
4. Get regular medical care. Atleasttwiceayear,yourdoctorneedstocheckthatyourmedicationisworkingandadjustitasneeded.Topreventandcatchcomplications
early,youalsoneedregularfoot,eye,anddentalexams,alongwithbloodpressurechecksandcholesterolandurinetests.
5. Build your coping skills. Manag-ingdiabetescanbeoverwhelming,andmostpeoplebenefitfromextrahelp.Considerjoiningasupportgrouporenlistingthehelpofadiabeteseducator.Trytokeepapositiveattitudeandtakeaproblem-solvingapproachtobumpsintheroad.Thesetacticscanallhelpyoucopebetterandstickwithyourtreatment.Ë
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18 ToTal HealTH & Wellness sPRInG 2014
Are You Hovering Too Closely Over Your Grown-Up Children?
tRyInG tO RetaIn tOO MUCH COntROl OF COlleGe-aGe
CHIlDRen Can Have UnIntenDeD neGatIve eFFeCts.Youngadultswithso-calledhelicopterparentsaremorelikelytobedepressedandlesslikelytobesatisfiedwiththeirlives,accord-ingtoarecentstudyintheJournal of Child and Family Studies.Teensandyoungadultsdoneedtheirparents—buttheyalso
needautonomyandthefreedomtotesttheirownknowledgeandskills.There’safinelinebetweenprovidingsupportandsmothering.Ifyouagreewithmorethanoneofthebelowstatements,youmayhavecrossedit.Imonitormychild’sdietandexerciseschedule.IfmychildreceivedalowgradeIthoughtwasunfair,I
wouldcalltheprofessor.Iwouldinterveneifmychildhadproblemswitha
roommate.Ialwaysneedtoknowwhereandwithwhommychildis
spendingtime.Whenmychildcomeshometovisit,Iinsistonacurfew.Iplayedamajorroleinchoosingmychild’scollegemajor.
Thesetypesofparentingbehaviorscontributetodepressionbydeprivingyoungadultsoftheabilitytomaketheirownchoices,thestudyauthorsnote.Incontrast,amorehands-offparentingstylehelpskidsfeelmoreconfidentintheirabilitiesandaccomplishments,whilealsoimprovingparent-childrelationships.Thesedo’sanddon’tscanhelpyouprovideencouragementwhilestillfosteringindependence:•Don’tstepintoshieldyourchildfromconsequences.Adulthoodrequirestakingresponsibilityforone’sactions.Forinstance,skippingclassresultsinbadgradesandfallingbehindonbillsmeanspayingextrafines.
•Doprovideadviceonmakingabudgetandmonitoringfinances.Sharesuchtipsashowtosavemoneyongroceries.
•Don’tmakedecisionsforyourchild,suchaswhereheorshewillliveorwork.Anddon’tinterveneinpersonaldisputes.
•Docallandvisitregularly,andstayalertforsignsofseriousproblems,likehomesicknessanddepression(seesidebar).Ë
It’s natural to continue caring for your kids once they’ve flown from the nest. But are you a helicopter parent?
ReD FlaGs FOR DePRessIOn
Even teens and young adults with the most supportive parents can experience depression. Watch for these warning signs: • Feelingsofsadness,anxiety,orhelplessnessthatdon’t
subside• Troubleconcentratingormakingdecisions• Difficultysleeping• Changesineatinghabits• Lossofinterestinthingsheorsheusedtoenjoy• Headaches,cramps,digestiveproblems,orother
unexplained aches and pains
If you spot these signs, encourage your child to make an appointment with a college counselor or other mental health professional.
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steady Bedtimes Bring Better BehaviorAs a parent, the biggest struggle of your day may come right at the end. But regular bedtimes have big benefits.
Few tODDleRs OR PResCHOOleRs
want tO GO tO BeD. Thatgoesdoubleiftheyhaveoldersiblingswhostayawakelater.Butanewstudysuggestsstandingstrongthroughthisepicbattlepaysoff.Kidswhohavearegularbedtimetendtohavefewerbehavioralproblems.Snoozingonaschedulecutsdownonmanytypesofpoorconduct,fromhyperactivitytotroublegettingalongwithpeers.
the Bedtime-Behavior linkGrowingbrains—includingtheregionsthatcontrolsocialhabits—andbodiesneedsleeptodevelopproperly.Regularbedtimesincreasetheoddsyourchildwillgetagoodnight’srest.Whileadultscangetbyonseventoeighthours:•Newbornssleep10to18hours•Infantsrequirenineto12hoursatnight,plusnaps
•Toddlersshouldget12to14hourstotaleachday
•Preschoolerscanskipnaps,butshouldsnooze11to13hourspernight
•School-agekidsneedabout10or 11hours
What’smore,consistentsleeppatternskeepkids’naturalrhythmsintact.Theirinternalclockscraveroutineandcan’tadapttoconstantshifts.That’sanotherreasonirregularbedtimescanleadtoactingout.
Help the sandman arrive on timeInthestudy,thebenefitsaddedupovertheyears.Kidswhohadregularbedtimesfromages3to7behavedbest.Butdon’tdespairifyoucurrentlyfollowamoreflexibletimetable.Startingascheduleatanytimeimprovedkids’temperaments.Doitby:•Keepingthesamebedtimeeachnight,evenontheweekends.Pickonethatallowsyourchildtogetadequaterest.
•Developingacalmingnighttimeritual.Startwithabath,thentoothbrushing,thenastoryorsong.Afterage1,allowyourchildtotakeafavoriteblanket,doll,orstuffedanimaltobed.
•Offeringolderkidsoptions—forinstance,achoicebetweentwobooksorsongs.Butkeepthingscontained.Theentirebedtimeprocessshouldlastnomorethan30minutes.
•Banishingelectronicsfromthebedroom.Inanotherrecentstudy,havingaTVorcomputernearbyinterferedwithkids’rest.
Ifyourchildstronglyresistssleep,wakesupfrequentlyatnight,orhasbehavioralproblemsduringtheday,talkwithyourpediatrician.Yourchildmighthaveasleepdisorderthatcouldimprovewithtreatment.Ë
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cling,gardening,yoga,andtaichi,donefor30minutesaday,seemstohelpprotectthebrain.
3. Be socially active Stayingsocialappearstoprotectpeoplefromdementia.Sociallyactivepeopletakepartinsports,culturalpursuits,andsimilaractivitieswithotherswhilemaintainingclosepersonalrelation-
5 Easy Brain Boosters
wHIle tHeRe aRe nO GUaRantees, tHe
alzHeIMeR’s assOCIatIOn anD OtHeR
sOURCes OFFeR tHe FOllOwInG
sUGGestIOns. Themoreofthesestepsyoutake,thebettertheymaywork.
1. adopt a Brain-Healthy Diet Adietthatsupportsbrainhealthisrichinfruits,vegetables,wholegrains,fish,andlegumes,withonlymoderatealcoholintake.Dark-skinnedfruitsandvegetablesofferhighlevelsofbrain-healthyantioxi-dants.Cold-waterfish,suchassalmonandtrout,offerbeneficialomega-3fattyacids.Lookforfoodsthatarelowinfatandcholesterol,whichcanclogarteries.
2. Be Physically active Regularexerciseandphysicalactivityhelpmaintainthebrain’sbloodsupplyandpromotethegrowthofnewbraincells.Stayingfitalsoreducestheriskforheartattack,stroke,anddiabetes—independentriskfactorsfordementia.Aerobicexercise,suchaswalking,bicy-
You can’t cure Alzheimer’s disease—but you can take steps that may keep your brain healthier and lower your risks for illnesses that harm memory and thinking.
shipsthatincludeemotionalsupport.Whatkindsofsocialactivitiescanengageyoumentallyandphysically?Examplesincludevolunteering,playingcards,traveling,andworkingonbehalfofacause.
4. Be Mentally active Keepingyourbrainactiveeverydaymayhelpyoubuildareserveofbraincellsandconnectionsamongthem.Todoso,bealifelonglearner.Staycurious.Readandwrite.Takeadulteducationcourses.Attendlecturesandplays.Tryyourhandatcrosswordpuzzlesandotherbrain-stretchinggames.
5. Be Heart-smart Maintainingahealthyheartseemstokeepthebrainhealthy,too.Addthesebehaviorstothebrainboostersabove:
• Don’tsmoke.• Maintainhealthybloodpressure,cholesterol,andbloodsugarlevels.
• Maintainahealthyweight.BeingobeseinmiddleagecandoubleyourriskforAlzheimer’slaterinlife.Ë
PRSRt StDU.S. Postage
PAiDUnited Service
Association For Health Care
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