ISSN 1096-4606

THE PATH TO A HEALTHIER YOU August 2018

BESTbits

Smart Moves Toolkit is at www.personalbest.com/extras/18V8tools.

Boost nutrition in your child’s lunchbox meals with a few simple additions. Use whole-wheat bread for sandwiches, include containers of bean and other salads, add finger foods such as carrot and celery sticks with a small container of hummus for dipping, and include apple slices, a banana or another fruit daily. If your youngster eats school-provided lunches, ask what was served for lunch (or check online for a menu) and encourage your child to try new foods.

Flu season is just around the corner — time for a reminder about good hygiene. Washing your hands properly is an easy, effective way to guard against germs and infections. Wash up thoroughly before preparing or eating food, after coughing or sneezing, after changing a diaper, and after using the toilet. When soap and water aren’t handy, use alcohol-based hand-sanitizing gels.

Late-summer produce delights: Choosing fruits and vegetables in season is a great opportunity to stretch food dollars. Late summer offers an abundance of delicious choices. Visit your local farmers market and check out berries, sweet corn, green beans, okra, tomatoes, peppers, watermelon and more — all at peak flavor and full of nutrition.

NO VACCINATION PROCRASTINATIONPeople have various reasons for putting off vaccinations — they think they don’t need them, forget to get them or aren’t aware they need them. What’s important to remember is that scientists developed vaccines for 1 reason: to stop children and adults from getting sick and dying prematurely. Vaccines have helped us live decades longer than a century ago by protecting us from the devastating epidemics of measles, polio, diphtheria, pertussis and other serious diseases. For example, in the early 1900s, 4,000 people in the U.S. died every year from pertussis (whooping cough); in 2014, that number was 13 thanks to the pertussis vaccine.

Vaccines build immunity by imitating an infection that causes your system to produce antibodies to fight the disease. After getting a vaccine, the imitation infection can sometimes cause minor symptoms, such as fever; this is normal and expected as the body builds immunity to the disease.

Many vaccines are given in childhood, but adults still need vaccinations to prevent some illnesses, such as tetanus, types of pneumonia, influenza and shingles, as well as travel abroad to high-risk countries.

While several diseases have become rare due to vaccination programs, many still exist. Until they’re eradicated (such as smallpox), it’s vital to keep immunizing against them. Removing that protection could result in diseases spreading and becoming epidemic again.

August is Immunization

Awareness Month.

SMART Health

8.2018 | Personal Best Healthlines®

specialreport By Diane McReynolds, Founder, Personal Best Healthlines

Unfortunately, many middle-aged Americans prematurely develop chronic — and sometimes preventable — diseases, including arthritis, asthma, bronchitis, coronary heart disease, type 2 diabetes and high blood pressure. However, research has shown that we have practical ways to reduce our health risks: Start by building a strong relationship with your health care provider. And get the recommended screenings to spot diseases early in these critical decades:

Your 40s: By now you hopefully have established long-term habits, such as good nutrition and regular exercise, and given up unhealthy habits (smoking, excess alcohol, sleep deprivation, etc.). At this stage you need blood pressure, diabetes, cholesterol and depression screenings. Certain women may need to continue Pap tests or start early mammograms, and men may require early screening for prostate cancer. Your personal needs are based on your family history and talks with your provider. Also, discuss any risks you may have, such as high blood pressure and unhealthy weight.

Your 50s: In addition to the tests you got in your 40s, in your 50s you should add regular colon cancer screening, or earlier if you have a family history of the disease. Long-time smokers should ask about starting lung cancer screening by age 55. Women at risk for osteoporosis may need a bone density check.

Your 60s: All of the screening tests you have in your earlier years still apply in your 60s, including blood sugar monitoring, skin checks and other cancer screenings.

In addition, stay aware of your mental health. Many providers are well prepared to treat the stress and depression that could become more frequent now. It takes time and energy to meet new challenges and make sense of life as we age. For many, exercise is an effective way to stay strong mentally and physically. If you haven’t already, discover how regular exercise can greatly improve your odds of aging well.

Your Anti-Disability Plan:Exercise and stay active at every age. Major studies indicate that regular exercise throughout life is the best strategy for slowing or reversing the effects of aging on several biological markers (biomarkers), including:

Muscle strength: The more muscle you use, the less you lose. You can increase muscle strength at every age.

Body fat percentage. Without regular exercise your muscles shrink, fat tissue accumulates and you burn fewer calories, potentially leading to unhealthy weight gain.

Aerobic capacity. The amount of oxygen your body circulates is a key indicator of overall fitness. Routine cardio exercise improves oxygen flow, boosting stamina and general health.

Blood sugar tolerance. Aging may reduce your body’s sensitivity to insulin. Exercise helps you control your blood sugar by making your body more sensitive to insulin. It also lowers your risk of type 2 diabetes.

Blood pressure. It tends to increase as we age. But we can often prevent and reverse high blood pressure with regular exercise and weight control.

AGING WELL into Your 40s and BeyondSome people stay strong and active much longer than others. Genetics, environment and illness

affect the rate of aging. While the study of aging is very complex, we have obvious choices that can help protect and strengthen our health through middle age and well into our senior years.

8.2018 | Personal Best Healthlines®

&body mind

Health Care Visits: Ask QuestionsWhen you’re diagnosed with a condition, the better you and your health care provider communicate, the more successful your health outcome.Questions are the answer. Health care providers depend on their patients’ questions, according to patient experts Dr. Adrienne Boissy, chief of patient experience at the Cleveland Clinic, and Dr. Ted Epperly, clinical professor of family medicine at the University of Washington School of Medicine. Here are questions they recommend you ask your provider about your treatments:

• What is the test for? • Why do I need this procedure? • When do I need it or can I delay it? • What are my treatment options? • Will it be emotionally stressful? • What changes can I make to improve my condition? • What outcome can I expect? • What are the side effects of my medication? • Should I get a second opinion? • What other questions should I be asking?

Because time is limited during provider visits, review your questions and come prepared to listen well. If possible, bring a family member or close friend to help listen and take notes. Quality care is a team effort, and that includes you, the patient.

Best Fitness ToolsIf you need help meeting fitness goals, try these tools and strategies to find one that works for you.

>> Activity trackers work when you use them consistently. Wearable devices and smartphones that track your steps and the calories you burn increase exercise motivation. Researchers found 80% of users stuck with their activity trackers for at least 6 months.

>> Walk your dog. A dog may not sound like a fitness tool, but walking their dogs helps people stay motivated, improves fitness and reduces excess weight, according to the CDC.

>> Give yourself food-free rewards. After your longest run or best workout, having a milkshake or cream-topped latte could cancel out the calories you just burned. Rewards are good motivators but choose calorie-free ones. Get a pedicure or a massage — or call a friend and share your success.

>> Set realistic goals. Fitness targets work when they are specific, realistic, important to you and reviewed regularly, according to fitness experts. Sign up at the National Institute on Aging’s go4life.nia.nih.gov/mygo4life to set short- and long-term doable goals and track your progress.

Climate Change and Health

Our planet’s shifting climate is linked to rising sea levels, more floods, droughts and heat waves, worsening air quality, and unusually intense storms, including hurricanes. With it comes increasing health risks.

The National Institute of Environmental Health Sciences and the World Health Organization say the following health problems are expected to increase if climate change continues:

Increases in skin cancer are associated with increased intensity of ultraviolet (UV) radiation.

Asthma and other respiratory conditions can worsen from high pollen and more particulate-laden air pollution due to hotter weather.

The risk for cardiovascular disease and stroke rises, along with high temperatures, due to more ozone and other air pollution.

Water-borne diseases transmitted through insects increase when temperatures rise. Flood-contaminated freshwater creates breeding grounds for disease-carrying insects such as mosquitoes.

We can all act to reduce climate change that is linked to carbon emissions. If you can, opt for a more fuel-efficient car. If possible, use public transit, walk or bike. Recycle and look for items you can reuse. Buy LED light bulbs; they use up to 80% less energy than conventional ones. Seal drafts and add insulation to increase your home’s energy efficiency. Even if you can’t take all of these steps, every bit helps.

8.2018 | Personal Best Healthlines®

&work lifeCheckup Time

Everyone has low-energy days but if you regularly feel exhausted at work, take time to learn why. Review the habits or issues that could be draining you.

Sleep — Get 7 to 9 hours per night. Your goal is to wake up feeling rested and alert. Nutrition — For balanced meals, combine high-fiber carbohydrates for energy and protein for endurance. Eat multiple servings of fruits and vegetables each day for a noticeable boost in energy.Drinks — Dehydration is an energy thief, while water reduces fatigue — keep it handy. Limit coffee to 2 to 4 cups (200 mg of caffeine) a day. Alcohol contributes to dehydration and reduces your mental and physical response. Exercise — Critical to all-day energy is keeping your muscles and cardiovascular system strong. Improve your stamina with routine cardio workouts. Emotions — Depression and stress can produce ongoing fatigue and sleep problems. Adding exercise and positive social contact may help, but talk to your health care provider if your moods don’t improve.

Effects of PhubbingPhubbing (short for partner phone snubbing) is the practice of ignoring a companion or family member while you’re glued to your smartphone. It may be common behavior at restaurants, at work and maybe even at the family dinner table.Whether you phub or are phubbed, studies show phubbing can damage relationships. Despite the fact that mobile devices are designed to improve communication, people who are phubbed feel isolated, depressed and angry, according to Baylor University phubbing researcher James A. Roberts, PhD. A study from the University of Kent found phubbing can damage the self-esteem of phubbed partners.If you practice phubbing, it’s time to power down your smartphone and consciously dedicate time to those you’re with in person. Instead of getting angry when phubbed, try patience and eye contact. Studies show most phubbers aren’t aware they're being rude or intentionally malicious. Your phubber likely has a subconscious, uncontrolled impulse to be connected to his or her phone. To break the phubbing cycle, schedule time to talk away from phones and be open and honest about your phubbing concerns.

We’re into the second half of 2018 — how are you doing so far? Take some time to review your successes and make the rest of the year even better by adjusting goals or making new ones.

Exercise and weight goals. Do your weight control and fitness pursuits need improvement? Along with tracking your weight and exercise sessions, the American Psychological Association advises recording any episodes of emotional eating (e.g., what and where you ate) to identify behaviors that need changing.

Financial goals. Take stock of your savings, investments and debt. Review your monthly spending and expenses to maintain your budget. Visit the Consumer Federation of America’s Savings Checklist (americasaves.org) to see how you’re doing and how to save more.

Nutrition goals. The USDA’s ChooseMyPlate program (choosemyplate.gov) can help with nutritious, quick recipes rich in fruits, vegetables and whole grains and a checklist to identify meal plans tailored to your age, gender and size.

Mental and physical health goals. Contact your health care provider’s office to see if you are due for a checkup, vaccinations, colonoscopy or other tests. Consider your mental health, too. Are you taking time to relax daily with yoga, meditation or other techniques? Talk to your health care provider if you need help with depression or anxiety.

Wake UP at Work

More tips:>> If possible, start

your work day with the big projects.

>> Stay conscious of how to use your energy.

>> Stop rushing and exhausting yourself.

>> Watch your thoughts and shun negative ones.

>> Revive yourself with fresh air.

8.2018 | Personal Best Healthlines®

&dollars senseBy Jamie Lynn Byram, MBA, AFC, MS

Jamie Lynn Byram is an Accredited Financial Counselor as well as a Professor in Practice and the Director of Financial Planning Programs at the University of Southern Mississippi.

TOP DOLLAR dictionary

As our dependence on smart devices rises, so do the opportunities for scams. Scammers are so savvy that most individuals don’t realize they are victims until it is too late. Here are threats to watch out for:

1. Phone calls — A thief posing as a credit card company representative leaves an urgent message regarding the target’s account. When consumers call the number offered in the recorded message, their phones download a virus allowing access to their personal information. Don’t give out personal information. If it is a legitimate business, they will leave a message. Remember: It’s your phone. You don’t have to answer it if you don’t recognize the number or the number is withheld.

2. Emails — Never, ever, click on any links or images in emails. Doing so can allow thieves access to your device. Scammers are better now at making their emails look legitimate. Downloads are just as dangerous. Never download anything you don’t recognize. One common method is to lure consumers to download attachments such as fake statements or receipts. Check the sender’s email address — if it doesn’t match any addresses the company provides, it’s likely bogus.

3. Social media — Be choosy about the information you put on social media, especially for get-to-know-you quizzes. Many of the quiz questions are the same questions you use for your financial account: Your mother’s maiden name, city you were born, first pet, etc. These quizzes give the answers to your security questions.

If you don’t feel safe, hang up and call the company to see if the phone call or email is legitimate. Remember: Confirm before you click.

Go Wallet-Free With Financial AppsIn many cases when you head to the mall, you no longer need to carry plastic. Paying with your smartphone, tablet or smartwatch is becoming more common.

There are many apps to choose from; all major banks and merchants offer them. Make sure the app works on your phone and find out where you can use it.

First, download the app and then add your credit card or debit card information to it. You’re ready to shop. Just hold your mobile device at the terminal and your information will be transferred for payment.

To shop online, log into the app, select the payment type and complete your purchase.

Security is also a must. Make sure the app you are using doesn’t show your card number to merchants (most don’t) when you make a purchase.

Also, many apps let you disable the service if your card is reported lost or stolen. Regardless of the operating system you use, digital payment is a way to make your device work smarter.

Beware of Scams

Cafeteria Plan

A cafeteria plan is a type of employee benefit plan where employees choose which benefits from a menu of taxable cash and 1 or more qualified nontaxable benefits. These plans allow employees to pay for benefits they choose with pretax dollars. Examples of benefits under a cafeteria plan are health insurance, life insurance, disability insurance, medical expense reimbursement, vacation days, sick days, dependent care and adoption assistance. Cafeteria plans are governed by IRS section 125.

8.2018 | Personal Best Healthlines®

safetysolutions

Working on or around water has additional hazards. If you work near water, follow your company’s procedures and these safety guidelines:4 Know how to swim.4 Never work alone near the water.

Always use the buddy system. 4 Wear a Coast Guard-approved

personal floatation device (PFD). Even if you can swim, the shock of falling in the water can cause you to temporarily panic. Wearing a PFD provides an extra layer of protection.

4 Locate all PFDs, life rings and reaching poles before you begin working.

4 Keep area and walkways clear.

The devastating wildfires that swept through the western U.S. last year left a toll on many. During wildfire season, take these precautions from the National Fire Protection Agency (NFPA) to protect your home:

Clear gutters, roofs, decks, porches, patios and fence lines from dead leaves, pine needles and anything that could act as a fire starter for a falling ember. Screen open areas on your home such as vents.

Store outdoor furniture and decorations when not using your deck or porch.

Keep mulch from touching the exterior of your home, fence or deck. If you live in a wildfire-prone area, the NFPA recommends raking out landscaping mulch at least 5 feet away. Likewise, trim back trees or shrubs that are closer than 5 feet.

Remove anything within 30 feet of your home’s exterior that could act as a large fuel source for fires — such as wood piles, spare lumber — even cars and boats.

Close all windows and doors and seal up pet doors and other openings before leaving if you are ordered to evacuate.

Unrestrained Flying Objects in Your VehicleDid you realize that your groceries could be a safety hazard if you make a sudden stop or get involved in a car accident? Loose items — such as groceries, water bottles, purses, laptops, umbrellas and toys — in a vehicle can cause serious injury if they strike a driver or passenger. According to a 2012 Safety Research and Strategies study, ordinary objects in cars and trucks are responsible for 13,000 injuries each year.

Here’s what you can do: Keep bulky or heavier items secured in a trunk or storage net; store smaller objects in a closed compartment unless they are secured with a clip-in system; carry only soft toys for your children; provide storage options for laptops or tablets; and make sure all passengers are buckled up.

SAFETY corner

Working Around Water How to Recognize Drowning SignsDrowning isn’t dramatic; you don’t see arms flailing and water splashing. In fact, it is often silent. If someone in the water isn’t responding, look for these signs of drowning:

• Head low in the water and mouth at water level

• Head tilted back with mouth open

• Eyes glassy and empty, unable to focus

• Eyes closed

• Hair over forehead or eyes

• Not using legs, vertical

• Hyperventilating or gasping

• Trying to swim in a particular direction but not making headway

• Trying to roll over on their back

• Appearing to climb an invisible ladder

Wildfire Protection Strategies

8.2018 | Personal Best Healthlines®

eatingsmart

TIP of the MONTH easy RECIPEFrom Personal Best®PERFECT HUMMUS

Makes 6 servings. Per serving:148 calories | 5g protein | 6g total fat | 1g saturated fat | 3g mono fat

2g poly fat | 20g carbohydrate | 0g sugar | 4g fiber | 240mg sodium

Combine all ingredients except water in a blender or food processor and blend. Scrape the sides and blend again. Add water as needed to reach desired consistency. Blend again until smooth. Taste for salt and adjust as needed. Serve with whole-grain pita, carrot sticks and cucumber.

1 can (19 oz.) chickpeas, drained and rinsed

¼ cup fresh lemon juice 2 tbsp tahini (sesame seed paste) 1 clove garlic, minced

1 tbsp olive oil¼ tsp salt 1 tsp ground cumin2-3 tbsp water

Food Label Terms DefinedBy Cara Rosenbloom, RD

Grocery shopping used to be so easy. You’d head to the store, buy milk, bread and fresh produce, and you’d be set. Food shopping today is more challenging with increasing product options and decisions to make based on label claims and marketing buzzwords. Here’s your primer for what they mean:

Organic: This government-regulated term is only found on foods that are verified by a USDA-accredited certifying agent. Organic indicates the farming practices used for a food product’s ingredients (e.g., grains, meat, etc.), but it does not necessarily mean the product is nutritious. So, for example, cookies and chips labeled organic are no better for you than versions made with ingredients from conventionally grown plants.

Natural: Because the government doesn’t define or regulate this term, any food product can be labeled natural. The FDA is reviewing this term and may regulate its use in the future.

Non-GMO: A genetically modified organism (GMO) is a plant or an animal food source whose genetic makeup has been modified in a laboratory. If GMO products are a concern for you, look for the Non-GMO Project logo, which verifies that each product ingredient comes from a non-GMO source.

Plant-based: The ingredients are from plant sources (e.g., vegetables, beans, soy) rather than animal sources (e.g., meat, poultry, dairy).

Free-range: This is a farming method that gives animals time each day to roam around outside of their enclosure. Free-range is an unregulated marketing term; ask farmers what it means on their farm.

Hormone-free: This label is improperly used on animal-based foods, such as hormone-free steaks, because animals naturally have hormones. Some packages will say no added hormones, which means the animal was not given synthetic hormones.

Use the Ingredients ListWhen buying packaged foods, it’s important to look past label claims and spend more time reading the ingredients list. Some claims are unregulated and may make products seem healthier than they are. Ingredients lists can help you understand what’s in your food.

expertadvice

Smart Moves Toolkit is at www.personalbest.com/extras/18V8tools.

DR. ZORBA’S corner

Learning never exhausts the mind.

— Leonardo da Vinci

8.2018 | Personal Best Healthlines®

Q: What is a black box warning?

A: It’s a boxed statement on the label of prescription drugs or medical devices that calls attention to potentially serious or life-threatening product risks. A black box warning is the Food and Drug Administration’s most severe warning; it’s reserved for products with side effects that may cause grave injury, illness or death.

Many more drugs have received black box warnings in recent years. The FDA has created fast-track drug approval, allowing new drugs to reach the market more easily. But since the FDA has only a short time to review fast-tracked drug side effects before giving approval, the drugs are more likely to receive boxed warnings after release.

People who take new drugs are at the highest risk for serious unknown side effects. Ask your health care provider about older drugs you can take since they usually have been studied longer.

— Elizabeth Smoots, MD, FAAFP

ImmunizationsImmunizations are critical for good health in kids and adults. To stay at your best health you need your shots. That means flu shots for everybody every year. Adults need a booster of Tdap (because pertussis, or whooping cough, is still around), 2 different pneumonia shots, and the new 2-part shingles shot. The old shingles vaccine was about 60% effective; the new series of shots is 97% effective. Measles, mumps, rubella, polio and diphtheria are gone. The side effects of shots are miniscule compared to the benefit. Get immunized. — Zorba Paster, MD

Q: What are the signs of a gambling problem?

A: Opportunities to gamble are abundant — casinos, racetracks, sports pools, websites and lotteries. Many people can control their gambling, but for others, gambling becomes an addiction and they may:• Spend increasing amounts of time and

money on gambling.• Lie or steal to maintain their habit.• Risk their jobs or significant relationships.• Become irritable when they can’t gamble.• Chase losses to recoup money.• Become obsessed with gambling.• Have financial problems.

People at higher risk include those who are depressed, lonely or anxious, use alcohol or other drugs to manage feelings, are impulsive or take risks or have relatives with addictions.A broad treatment approach can help break the addiction cycle:• See a therapist experienced in gambling

addictions. • Join a support group. • Get financial counseling. • Address contributing problems (depression,

other addictions).• Participate in a voluntary banning program

or avoid gambling situations.— Eric Endlich, PhD

This newsletter is intended to promote good health. It is not intended as a substitute for medical advice or professional care. Before making significant changes in diet or exercise, consult your health care provider. Sources available on request. Unauthorized reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. Printed on recycled paper.

©2012, Oakstone® Publishing, LLC, dba Personal Best®, 100 Corporate Parkway, Suite 600, Birmingham, AL 35242 • 800-871-9525. Oakstone, Personal Best and Personal Best Healthlines are registered trademarks of Oakstone Publishing, LLC.

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