Protect Yourself Against This Painful Virus, p7

The 10-Second Quiz That Could Save Your Life, p3

Foods To Keep YouFit This Fall, p9

Don't Get Bent OutOf Shape, p8

Flexible For Fall, p8

Fall Wellness Seminars. Join Us, p10

SEPT 2019

C H R O N I C L E S'TIS THE (FLU) SEASON

The story of your good health throughout the year.

facebook.com/caremorehealth

'Tis The (Flu) Season. How ToStay Well, pages 2-5

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While we’re all gearing up for a busy fall season, there’s

another season that’s ramping up for us: Flu Season.

The flu might sound familiar and not too serious,

but it’s real name is influenza and it’s such a

powerful disease, it’s already caused one worldwide pandemic. The flu is especially

dangerous for older people and those with chronic diseases because of its

complications. That’s why in September CareMore launches our comprehensive

Flu Campaign, throughout which we provide our patients with free vaccinations,

information and support. In this issue of Chronicles, you’ll find a schedule of the days

you can get the flu shot without an appointment at your local Care Center. You’ll also

find facts about the flu to counteract all those myths you might have heard, as well as

important tips to help you prevent the flu. Please keep this issue of Chronicles nearby,

make an appointment to come in for your flu shot as soon as you can and use the

handy spaces for appointment reminders, questions, and notes to self.

THE FLU AND YOU

VIVEK GARG, MD, MBACHIEF MEDICAL OFFICER

Vivek Garg, MD, MBA

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THE 10-SECOND FLU QUIZ THAT COULD SAVE YOUR LIFE!

We’re not being dramatic. The Centers for Disease Control and Prevention (CDC) estimates that influenza, aka the flu, has caused 31,200 deaths, 347,000 hospitalizations and 26.3 million cases of the illness since the statistics began being recorded. The good news is, when it comes to preventing flu, you’re way more in the driver’s seat than you think. Take this quick Flu Quiz and find out how to prevent it. Because knowledge is healthy power!

THE FLU CAN’T BE PREVENTED TRUE OR FALSE (Circle your answer.)Totally False – Getting a flu shot every year can help you stay healthy. If you do get the flu, you may only catch a mild case.

FLU IS A MILD ILLNESS TRUE OR FALSE False – Especially for older people and those with health problems like diabetes or heart disease, the flu can be very serious, even life-threatening.

FLU IS SPREAD FROM PERSON TO PERSON TRUE OR FALSE True – The flu is often spread through the air. If someone near you coughs or sneezes, or if you touch something that the virus is on, like a door handle, you could catch the flu.

THE FLU HAS DIFFERENT SYMPTOMS FROM A COLD TRUE OR FALSE True – With the flu comes fever, chills, dry cough, aches and pains, headache and fatigue.

YOU SHOULD GET A FLU SHOT IN DECEMBER EVERY YEAR TRUE OR FALSE False – Most people get the flu between October and March. Since it takes two weeks for the vaccine to start protecting you, it’s best to get vaccinated at the end of September. But whenever you get the shot, it can help you stay healthier!

FOLLOW US ON(Continued on next page)

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(FLU QUIZ, cont.)

SAVE THE DATE! WHEN WILL YOU GET YOUR FLU SHOT?

(See the schedule on the next page)

YOU SHOULD GET A FLU SHOT EVERY YEAR TRUE OR FALSETrue – You need a flu shot every year for two reasons. First, flu viruses change, so each year the vaccine changes so it can work on the current year’s type. Second, the vaccine's power lessens over time, so you need to be vaccinated every year to stay protected.

THE FLU VACCINE HAS BAD SIDE EFFECTS TRUE OR FALSEFalse – Most people have no problem at all with the flu shot. Redness or soreness at the injection site only lasts a couple of days. Same with a headache or a slight fever.

A FLU SHOT CAN CAUSE YOU TO GET THE FLU TRUE OR FALSEFalse – The flu vaccine is made from a lab-grown virus, which is then killed. The dead virus can’t make you sick, but it will help your body build a defense against a live germ.

IF YOU GET THE FLU, ANTIBIOTICS WILL MAKE YOU BETTER TRUE OR FALSEFalse – Antibiotics fight bacteria and have no effect on viruses like the flu. Taking antibiotics for flu also puts you at risk for side effects and may cause you to become resistant to antibiotics.

HEALTHY PEOPLE CAN’T DIE FROM THE FLU TRUE OR FALSEFalse – While the risk of severe complications is higher in people with health conditions, even healthy people can become very ill. Many healthy adults and children are among thousands of Americans who die each year from the flu and its complications.

PREVENT THE FLU BEFORE THE FLU GETS TO YOUThese important tips can help you stay healthy during this flu season:

Date:

Appointment Time:

Location:

Reward yourself with a fun outing after your appointment:

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CareMore Care Centers are ready to provide you with the flu vaccine. And it’s free! Here are the days you can come in without an appointment. (See CCC locations on page 11 for complete addresses.)

CAREMORE AND YOU VS. THE FLUFLU VACCINATION SCHEDULE

Arizona 8am-12pm, 1pm-3pmGreen Valley 9/16-19, 9/23-26, 9/30, 10/1-3, 10/7-10Irvington 9/17-18, 9/24-25, 10/1-2, 10/8-9Speedway 9/16-17, 9/20, 9/23-24, 9/27, 9/30, 10/4, 10/7-9, 10/11Stone 9/16-10/11 Monday through Friday

California 8am-12pm, 1pm-3pmAnaheim 9/16, 9/19-20, 9/23, 09/25-27, 9/30, 10/2-4, 10/7 10/9-11Apple Valley 9/16-17, 9/19-20, 9/23, 9/26-27, 9/30, 10/1-4, 10/7, 10/10-11Brea 9/16-17, 9/19, 9/23-24, 9/26, 9/30, 10/1, 10/3, 10/7-8, 10/10Downey 9/16-10/11 Monday through Friday East LA 9/16-10/11 Monday through Friday Gilroy 9/18, 9/25, 10/2, 10/8-9Glendale 9/17-20, 9/24-26, 10/1-4, 10/8-10Hesperia 9/16, 9/18, 9/20, 9/23-25, 9/30, 10/2, 10/4, 10/7-9, 10/11Hollister 9/19, 9/26, 10/3, 10/10La Mirada 9/16-18, 9/23-25, 9/30, 10/1-2, 10/7-9LA Union 9/16-18, 9/23-25, 9/27, 9/30, 10/1-2, 10/7-9, 10/11Lakewood 9/18/, 9/23, 9/30, 10/7Lawndale 9/16-10/11 Monday through Friday Long Beach 9/17, 9/20, 9/26, 10/1, 10/11Modesto 9/16-10/11 Monday through Friday Montebello 9/16-10/11 Monday through Friday

Patterson 9/27, 10/11Pico Rivera 9/19-20, 9/26-27, 10/3-4, 10/10-11Placentia 9/16, 9/18, 9/20, 9/23, 9/25, 9/27, 9/30, 10/2, 10/4, 10/7, 10/9, 10/11San Jose 9/16, 9/19, 9/23, 9/26, 9/30, 10/3, Atherton 10/7, 10/10San Jose 9/16-10/11 Monday through Friday White Santa Ana 9/16-20, 9/23-27, 9/30, 10/3-4, 10/7, 10/10-11Turlock 9/16-17, 9/19-20, 9/23-24, 9/26, 9/30, 10/1, 10/3-4, 10/7-8, 10/10Upland 9/16-10/11 Monday through Friday West Covina 9/16, 9/18, 9/20, 9/23, 9/25, 9/27, 9/30, 10/2, 10/4, 10/7, 10/9, 10/11West LA 9/17, 9/19, 9/24, 9/26, 10/1, 10/3, 10/8, 10/10Whittier 9/16, 9/18, 9/20, 9/23, 9/25, 9/27, 9/30, 10/2, 10/4, 10/7, 10/9, 10/11

Nevada 8am-12pmFlamingo 9/19, 10/3Henderson 9/17, 10/8Tenaya 9/23, 10/7

Virginia 8am-12pm, 1pm-3pmBrook 9/19, 9/23, 9/26, 10/1, 10/3, 10/8, 10/10Jahnke 9/17, 9/20, 9/23, 9/27, 10/2, 10/4, 10/7, 10/11Robious 9/16, 9/18, 9/25, 9/30, 10/9

Although he's cute, this is one bug you'll want to avoid this flu season.

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ALZHEIMER'SCAN WE PREVENT IT?

Alzheimer’s is a type of dementia that causes problems with memory, thinking and behavior. Symptoms usually develop slowly and get worse over time, becoming severe enough to interfere with daily tasks. Though research is still evolving, new findings from the Alzheimer’s Association offers lifestyle changes that can reduce the risk of mild cognitive impairment and dementia. Many of these changes have also been shown to lower the risk of other diseases, like heart disease and diabetes, which have been linked to Alzheimer’s. So these are changes worth making!

PHYSICAL EXERCISE Exercise can directly benefit brain cells by increasing blood and oxygen flow in the brain. Because of its known cardiovascular benefits, a medically approved exercise program, like the individually tailored programs created for you at Nifty after Fifty ™, is a valuable part of any overall wellness plan.

SOCIAL CONNECTIONS AND INTELLECTUAL ACTIVITYMaintaining strong social connections can lower the risk of cognitive decline and Alzheimer’s. Social and mental stimulation strengthens the connections between nerve cells in the brain. This is why CareMore created the Togetherness Program, the first clinical program to combat loneliness and social isolation. Our Togetherness Program has helped increase participation in regular exercise, reduced hospital admissions and created meaningful personal connections! If you’ve been struggling with loneliness or social isolation, please call your Care Center and learn more about the Togetherness Program.

PROTECTING YOURSELF FROM HEAD TRAUMAThere appears to be a strong link between future risk of Alzheimer’s and serious head trauma, especially when an injury involves the loss of consciousness. You can help reduce your risk of Alzheimer’s by protecting your head: Wear a seat belt. Use a helmet when participating in sports. “Fall-proof” your home.

Games like this maze help keep your brain healthy and sharp. Try it. It's fun.

7 FOLLOW US ON

Shingles is a viral infection caused by the varicella-zoster virus — the same virus that causes chickenpox. It creates a painful rash that usually develops on one side of the body, often the face or torso. The rash consists of blisters that typically scab over in seven to 10 days, and clears up within two to four weeks.

Some people describe the pain as an intense burning sensation. The pain can last for months or even years after the rash goes away. This long-lasting pain is called postherpetic neuralgia (PHN), and it is the most common complication of shingles. Your risk of getting shingles and PHN increases as you get older. This is why the Centers for Disease Control and Prevention (CDC) recommends that healthy adults, ages 50 and older get the shingles vaccine.

THE SHINGLES VACCINESTwo vaccines are licensed in the United States and recommended by the Advisory Committee on Immunization Practices (ACIP) to prevent shingles: ZVL, ZOSTAVAX, also known as the Zoster vaccine — live (ZVL, Zostavax), has been used since 2006. RZV, SHINGRIX, also called the Recombinant Zoster vaccine has been used since 2017.

The CDC and the ACIP recommend Shingrix as the preferred shingles vaccine. Shingrix is given in two doses, with the second dose given two to six months after the first. Zostavax is recommended if a person is allergic to Shingrix, prefers Zostavax, or requests immediate vaccination. Shingrix may still be used to prevent shingles in healthy adults 60 years and older.

SKIN DEEP―SHINGLESPHARMACY CORNER

ARE YOU UP TO DATE ON YOUR VACCINATIONS?

O Shingles Vaccine O Flu Vaccine O Pneumonia Vaccine

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DON'T GET BENT OUT OF SHAPE

GENERATION Z — BY DR. SHELDON ZINBERG, THE FOUNDER OF CAREMORE HEALTH

As we get older, our joints get stiffer. Muscles and tendons tend to tighten. Ligaments undergo increasing fibrosis — they might even become calcified. This makes them harder and less elastic. Together with arthritic changes in our joints, this tightening process leaves us less flexible and more prone to injury. Twisting an ankle or having a fall incurs a greater likelihood of tearing ligaments and developing a fracture — all because of the lack of flexibility. Lack of flexibility even impairs our balance, making a fall more likely.

While flexibility is quickly lost during the aging process, the good news is that it can be quickly restored with proper stretching exercises. This, in turn, will improve your balance, decrease your risk of injury and improve your physical efficiency.

While you stretch, all movements should be slow and deliberate, not jerking. Each stretch should be maintained for 15 to 30 seconds and then repeated two to four more times. If you’re experiencing pain, you might be pushing it too far. If the particular movement starts to hurt, then stretch to a point just short of the pain. Over a period of weeks, very gradually increase your stretch with each movement.

As a precaution, if you’ve had a hip, back, knee or any other kind of major orthopedic surgery, you should check with your CareMore clinician before doing certain stretches.

HAMSTRING STRETCH • Stand upright, bending one knee and extending the other out straight in front of you about 6 inches. Make sure you are bending at the hips and keeping your back straight. Lower your chest down until you feel a stretch in the back of the extended leg.

Now that you know how important it is to stretch, here are some great ways to do it!

POWER UP FOR A BUSY FALL

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THIGH STRETCH • Sit up straight on the ground with knees bent and soles of your feet touching one another. Grasp your feet with your hands. Gently push down on your knees with your elbows to deepen the stretch.

HIP STRETCH • Lie on your back and bend both knees with your feet flat on the floor. Bring your left knee closer to your chest and bend it at 90 degrees so your calf crosses over your body. Bring your right knee towards your chest, making contact with the ankle or shin of your left leg. Wrap your hands around your right leg and pull it closer to your body, deepening the stretch.

CHEST AND SHOULDER STRETCH • Stand up straight or sit on a surface so that your legs are at a 90 degree angle. Clasp your hands together behind your back so that your arms are extended behind you. Lift your hands to the ceiling to stretch your chest and shoulders.

Here are the five top foods for increasing energy. With a lunch or dinner of fatty fish, sweet potatoes and brown rice, with coffee and a banana for dessert. You might need a superhero cape to go out!

BANANASAn excellent source of carbohydrates, potassium and vitamin B6, all of which can help boost energy levels in your body.

FATTY FISHFatty fish like salmon and tuna are good sources of protein, fatty acids and B vitamins. One serving of salmon or tuna provides the recommended daily amount of omega-3 fatty acids and vitamin B12. Omega-3 fatty acids have been shown to reduce inflammation.

BROWN RICEOne cup (195 grams) of cooked brown rice contains 3.5 grams of fiber and provides about 88% of the RDI for manganese, a mineral that helps enzymes break down carbohydrates and proteins to generate energy. Brown rice also has a low glycemic index to regulate blood sugar and help maintain steady energy levels.

SWEET POTATOESOne medium-sized sweet potato could pack up to 23 grams of carbohydrates, 3.8 grams of fiber, 28% of the RDI for manganese and a whopping 438% of the RDI for vitamin A.

COFFEECoffee is rich in caffeine. It increases the production of epinephrine, a hormone that stimulates the body and brain and can increase alertness and focus.

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FOODS FIT FOR FALL

THE NEIGHBORHOOD BULLETIN BOARD

ARIZONA’S MOBILE MAMMOGRAMS AT CAREMORE CARE CENTERS

Stone CCC – 4821 N. Stone Ave, Tucson AZ, 85704, 8am-5pm, RSVP (520) 314-3300Dates in 2019: October 19, December 6 Irvington CCC – 315 W. Irvington Rd, Tucson AZ, 85706, 8am-5pm, RSVP (520) 294-1740Dates in 2019: September 21, November 16, December 14Speedway CCC – 7091 E. Speedway Blvd, Tucson AZ, 85710, 8am-5pm, RSVP (520) 721-5777Dates in 2019: September 28, November 9

NOTE: A one-hour lunch break will be taken each day.

ARIZONA’S GROUP THERAPY — MONTHLY SCHEDULE Stone CCC – 4821 N. Stone Ave, Tucson, AZ, 85704, RSVP (520) 314-3300 MONDAY'S: Chair Yoga 11am-12pm, Pain Management 1-2pm (by referral only) 1st WEDNESDAY: Depression Support Group 1-2pm, 2nd WEDNESDAY: Better Breathers Club 1-2pm, 3rd WEDNESDAY: Bipolar Support Group 1-2pm, 4th WEDNESDAY: Family Support Group 1-2pm, THURSDAY'S: Social Group 2:30-4:30pm, FRIDAY'S: Trauma Group 9-10:30am (by referral only)

Speedway CCC – 7091 E. Speedway Blvd, Tucson AZ, 85710, RSVP (520) 721-5777 MONDAY'S: Art Therapy 1:30-2:30pm, THURSDAY'S: Social Group 2:30-4:30pm

2019 VIRGINIA CARE CENTER WELLNESS SEMINARSCommonwealth West End – 2400 Gaskins Rd, Richmond VA, 23238, RSVP (520) 314-3300 SEPTEMBER 25: Medicare 101/Urinary Incontinence and Bladder Control, 2-4pmPURPOSE: Addressing the complicated topic of urinary incontinence; how to navigate through it, have the conversation and ask the right questions. OCTOBER 23: Memory Loss: How To Navigate Around It, 2-4pmPURPOSE: To help family members and caretakers deal with the emotional effects of caring for someone with memory loss. NOTE: Please bring family members.

Here’s what’s happening across CareMore’s healthcare neighborhood. If you see a program or an event that interests you, contact your Care Center. We’d be happy to bring it to your neighborhood, too.

CareMore Care CentersWelcome to the National Healthcare NeighborhoodFrom preventive screenings and wellness classes to pharmacy-medication management, plus many other services, our Care Centers ensure you get the excellent care you deserve.

ARIZONATUCSON–SPEEDWAY7091 E. Speedway Blvd., Tucson, AZ 85710-1241 (520) 721-5777TUCSON–IRVINGTON315 W. Irvington Rd., # 101 Tucson, AZ 85706-3150 (520) 294-1740 TUCSON–WEST TUCSON4821 N. Stone Ave., Tucson, AZ 85704-5727 (520) 314-3300GREEN VALLEY191 W. Esperanza Blvd., Green Valley, AZ 85614-2669 (520) 791-7300

CONNECTICUTEAST HAVEN444 Foxon Rd., East Haven, CT 06513 (475) 227-0511EAST HARTFORD477 Connecticut Blvd., # 119 East Hartford, CT 06108 (860) 216-9925

SOUTHERN CALIFORNIAANAHEIM1182 N. Euclid St., Anaheim, CA 92801-1900 (714) 399-9222 APPLE VALLEY19059 Bear Valley Rd., Apple Valley, CA 92308-2716 (760) 515-5000BREA380 W. Central Ave. Brea, CA 92821-3001 (714) 529-3971DOWNEY10000 Lakewood Blvd., Downey, CA 90240-4020 (562) 862-3684EAST LA3513 E. 1st St., Los Angeles, CA 90063-4101 (323) 859-2660GLENDALE406 E. Colorado St., Glendale, CA 91205-1605 (818) 844-2778

HESPERIA14466 Main St., # 102 Hesperia, CA 92345 (760) 981-1284LA MIRADA15034 Imperial Hwy., La Mirada, CA 90638-1301 (562) 902-4929LAWNDALE15230 Hawthorne Blvd., Lawndale, CA 90260-2138 (424) 269-3600LAKEWOOD3300 South St., # 203 Long Beach, CA 90805-4589 (562) 232-1144LONG BEACH4540 E. 7th St., Long Beach, CA 90804-4327 (562) 344-1150LOS ANGELES303 S. Union Ave., Los Angeles, CA 90017-1111 (213) 355-2600MONTEBELLO2444 W. Beverly Blvd., Montebello, CA 90640-2306 (323) 201-4130PICO RIVERA9330 Washington Blvd., Pico Rivera, CA 90660-3838 (562) 205-4200PLACENTIA1325 N. Rose Dr., # 102 Placentia Linda, CA 92870 (714) 203-1767SANTA ANA1945 E. 17th St., # 101 Santa Ana, CA 92705-6862 (714) 888-8900UPLAND141 W. Foothill Blvd., Upland, CA 91786-8705 (909) 296-8800WEST COVINA301 N. Azusa Ave., West Covina, CA 91791-1346 (626) 214-2600WEST LA (CEDARS)3711 S. La Brea Ave., Los Angeles, CA 90016-5309 (323) 596-4800

WHITTIER9209 Colima Rd., # 1000 Whittier, CA 90605-1813 (562) 696-1104

NORTHERN CALIFORNIAMODESTO1801 H St., # C-1 Modesto, CA 95354 (209) 544-2554TURLOCK1000 Delbon Ave., # 2 Turlock, CA 95382-2008 (209) 664-7700PATTERSON1700 Key Stone Pacific Pkwy., # A-2 Patterson, CA 95363-8877 (209) 664-7700SAN JOSE–WHITE255 N. White Rd., # 200 San Jose, CA 95127-1966 (408) 503-7600SAN JOSE–ATHERTON4855 Atherton Ave., # 101 San Jose, CA 95130-1026 (408) 963-2400GILROY7888 Wren Ave., # C-131 Gilroy, CA 95020-4965 (408) 665-4400HOLLISTER930 Sunnyslope Rd., # A-4 Hollister, CA 95023(408) 665-4400

IOWAEUCLID1530 E. Euclid Ave., Des Moines, IA 50313-4726 (515) 989-6001NEWTON300 N. 4th Ave. E., # 3 Newton, IA 50208 (515) 989-6001

NEVADAFLAMINGO3041 E. Flamingo Rd., # A Las Vegas, NV 89121-7447 (702) 436-0835

HENDERSON100 N. Green Valley Pk., # 235 Henderson, NV 89074-7704 (702) 754-2200TENAYA2601 N. Tenaya Way Las Vegas, NV 89128-0427 (702) 233-4950

TENNESSEECOVINGTON PIKE2922 Covington Pike Memphis, TN 38128-6007 (901) 425-0200QUINCE6544 Quince Rd., Memphis, TN 38119-8211 (901) 425-0190JEFFERSON1169 Jefferson Ave., Memphis, TN 38104-7217 (901) 425-1880

TEXASFORT WORTH512 W. Rosedale St., Fort Worth, TX 76104 (817) 289-8300

VIRGINIARICHMOND–BROOK RD.5620 Brook Rd., Richmond, VA 23227-2273 (804) 767-8400RICHMOND–ROBIOUS RD.10030 Robious Rd., Richmond, VA 23235-4818 (804) 212-3450RICHMOND–JAHNKE RD.6315A Jahnke Rd., Richmond, VA 23225-4142 (804) 767-8500POWHATAN2891 Anderson Hwy., Powhatan, VA 23139 (804) 212-3450

WASHINGTON, D.C.HECHINGER MALL1505 Maryland Ave. N.E., Washington, D.C. 20002 (202) 396-1780

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C H R O N I C L E SSEPT 2019

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SPOTLIGHT ON . . . SAN BERNARDINO PRIMARY CARE The San Bernardino Care Center is now offering Primary Care services. Now you can have a CareMore Primary Care Physician as your personal clinician, in addition to receiving all the great CareMore programs and services you’ve come to love, like support for the care of chronic conditions, exercise programs, nutrition counseling, assistance with transportation, the Togetherness Program, and more. If you’re in the San Bernardino neighborhood, make us your primary source of care.

• Blessed are the flexible, they don’t get bent out of shape easy.• The thing about hurtin’ is, don’t do it alone. • We live our best when we are loved most. ― BKJ

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