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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

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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

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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

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SPRING 2014

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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 Christa.Mangrum@usahc.com, 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.

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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.

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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 ]

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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

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[ H E A l t H Y E A t i N G 1 0 1 ]

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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

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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

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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

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taKe tHe PleDGe Ending distracted driving starts with you! Visit www.distraction.gov to make the pledge to commit to distraction-free driving today.

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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

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Look What Usa+ Members are saying!

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.

“This is very nice. Blood work can be so expensive. Thank you.”—P. Todd, Complete Advantage Member

“When having my annual physical, my doctor orders blood work to be done, and having this benefit fulfills that part and is no cost to me! It’s simple, easy, and well worth having!”—N. Wiegel, Secure Advantage Member

“I used DirectLabs for a complete blood workup to detect any health problems. I would recommend anyone to have this done free of charge with USA+ Health Care.”—B. Patterson, Complete Advantage Member

excess Medical accident BenefitOurExcessMedicalAccidentbenefitprovidesupto$10,000(minusa$100deductible)forUsualandCustomaryCoveredExpensesthatresultdirectlyfromanaccidentalinjury,aslongastheexpensesarenotcoveredundercertainexistinginsurancethatamembermayhave.Memberscanusethisbenefitforavarietyofexpenses,includingemergencyambulanceservice,hospital,doctors’

treatments,X-raysandlabtests,drugs,nursingcare,physicaltherapy,andmore.

“I am very pleased to say that the claims are taken care of quickly and timely. I have not had any problems paying my bills. I have been in the program for three years and like it very much.”—C. Scott, Secure Advantage Member

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“We have three young boys, so our primary health concerns are not disease, but accidents. Since buying this policy, we’ve had broken bones and stitches, and the coverage has been stellar with very minimal hassle. USA+ comes through for us every time. By far, the best company we’ve ever dealt with in the health insurance industry. Thank you!”—J. McMeekin, Group Health Connections Member

MEMBER FEEDBACK

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sHaRe yOUR sUCCess stORIes We value your comments on our ser-vices. Please keep them coming! Email Christa.Mangrum@usahc.com or call our Member Services Department at 800-872-1187 to share your stories.

we’ve HIGHlIGHteD JUst a Few OF

OUR POPUlaR BeneFIts BelOw—

alOnG wItH GReat COMMents FROM

yOUR FellOw Usa+ MeMBeRs.

CallMD OurCallMDbenefitsavesyoutimeandmoneythatmightotherwisehavebeenspentinaphysician’swaitingroomoroffice.Usethetoll-freeCallMDnumbertoconnectwithanurseand,ultimately,withaphysician,whowilldiscusssymptomswithyouand,whereallowedbylaw,possiblywriteaprescriptionfornon-narcoticornoncontrolledmedica-tionsatanytimeofdayornight.

“Everything is A Plus! Prescriptions A+ and CallMD A+.”—S. Hibbs, Secure Advantage Member

“Like the idea of sending requests by email before I go to see my doctor.”—H. Delgado, Secure Advantage Member

DirectlabsAsimplebloodtestcouldsaveyourlife.That’swhereourComprehensiveWellnessExamcomesin.Thisextensivebloodworkupincludesacompletebloodcount,liverprofile,kidneypanel,thyroidpanel,lipidprofile,boneandmineralsprofile,fluidsandelectrolytesprofile,anddiabetesscreening.Thisexamtypicallycostsmorethan$500.However,DirectLabsprovidesaccess

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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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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

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