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4 Ways to Assess Your Health (That Don’t Require a Scale)

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People often equate health with a trim physique. Studies show shedding a few pounds can impact everything from blood pressure to cholesterol. And images on television and in magazines showcase “health” with pictures of men and women who are thin, toned and beautiful.

But it turns out the number on the scale doesn’t capture a clear picture of your overall health – no matter what the magazines are trying to sell you. In fact, according to Eunice Yu, M.D., internal medicine specialist at Henry Ford Health System, there are myriad ways to assess your health and vitality that go beyond stepping on the scale.

“If you’re overweight, it’s a good idea to lose weight, but there are also unhealthy ways to lose weight,” Dr. Yu explains. “And don’t forget, you can be thin and unhealthy – and overweight and fit.”

Here are just a few ways to keep your finger on the pulse of your health that don’t require weighing yourself:

  1. Monitor how you feel. “The best sign that your weight-loss efforts are enhancing your health is a general feeling of vitality,” Dr. Yu says.
  1. Track how much you sleep. Do you fall asleep easily and wake up feeling refreshed? Are you getting the recommended seven to nine hours of sleep each night? Do you find yourself dragging in the afternoon or are you energized throughout the day? Both the quality and the quantity of sleep you get each night is a great litmus test of your overall health.
  1. Keep tabs on your activities. From exercise to happy hour, your weekly activities are inextricably linked with your overall health and well-being. If you lunch with friends and hit yoga three times a week, you’re more likely to feel healthy and energized than if you sit on the couch watching TV.
  1. Assess your muscle strength. It’s no secret that muscle weighs more than fat. So, even if the number on the scale hasn’t moved – or (gasp!) you’ve gained a few pounds – don’t despair. If you’re lifting heavier weights and you’re staying within your targeted calorie range, you’re likely becoming stronger and healthier.

No matter what your weight, the key to ongoing success is celebrating the wellness goals you’ve already achieved. “The biggest benefit in terms of your heart, your blood pressure and your blood sugar is when you make the first lifestyle change you can sustain,” Dr. Yu says. “That’s what you should celebrate.”

Most important, remember that a healthy weight, blood sugar and blood pressure aren’t the only objectives. Motivation stems from feeling good – physically, emotionally and spiritually. That’s what sustains behavior change, not achieving your goal weight.

Looking for more tips on how to improve your overall health and wellness? Schedule an appointment with a primary care physician at henryford.com or by calling 1-800-HENRYFORD (436-7936).

You can read more nutrition and fitness advice in our EatWell and MoveWell sections, so subscribe to get all the latest tips.

Dr. Eunice Yu is an internal medicine specialist who sees adult patients at Henry Ford Medical Center — Fairlane in Dearborn.

The post 4 Ways to Assess Your Health (That Don’t Require a Scale) appeared first on Henry Ford - LiveWell.


Can 30 More Minutes of Sleep a Day Make a Difference?

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With today’s around-the-clock demands, the vast majority of Americans are operating with a sleep deficit. That’s a problem because the human body requires sufficient rest to function at its best. The good news: According to a recent study, you may not have to get the recommended seven to nine hours of shuteye each night to gain a competitive edge.

Researchers adjusted the sleep schedule of professional baseball players to ensure they got an extra 30 minutes of sleep each night for five consecutive nights (from an average of 6.3 hours each night to 6.9 a night). Turns out, the added sleep dramatically improved the players’ response time – and that’s significant when you consider that it takes an estimated 400 milliseconds for a fastball to travel from the pitcher to the hitter.

Meeta Singh, M.D., a sleep specialist at Henry Ford Health System, says the study findings are relevant to the general population, too. “Baseball players play 162 games a year — often late at night — and they travel, so they’re chronically sleep deprived,” Singh says. “The average American is also chronically sleep deprived.” (Sleeping less than seven hours each night.)

Too little sleep not only impacts your physical and mental performance, it also affects your ability to make good decisions. It’s a bit like being intoxicated. You may have a harder time focusing on a task, reacting to a situation or remembering new information. Sleep deprivation is also linked to heart-compromising conditions including weight gain, diabetes and metabolic syndrome, so it’s not harmless.

How to Fix a Sleep Deficit

Logging in extra sleep on the weekends is helpful, but a better approach is to get an additional 30 minutes of sleep each night – weeknights and weekends alike. Singh’s advice: Calculate what time you need to go to bed to get eight hours of sleep. Then start winding down an hour before that time. Shut down all devices, dim lights, take a warm bath or meditate. Still can’t squeeze in eight hours? Don’t underestimate the power of a 20-minute nap.

“Sleep is one of the easiest things you can do to improve your performance,” Singh says. “You have to give yourself the permission to take a break from our 24/7 society.”

To find a doctor or sleep specialist at Henry Ford, visit henryford.com or call 1-800-HENRYFORD (436-7936). You can also read more wellness advice in our FeelWell section, so subscribe to get all the latest tips.

Dr. Meeta Singh specializes in sleep medicine and is the Service Chief and Medical Director for the Sleep Disorders Center at Henry Ford Medical Center – Columbus in Novi and at Henry Ford Medical Center – New Center One in Detroit.

The post Can 30 More Minutes of Sleep a Day Make a Difference? appeared first on Henry Ford - LiveWell.

Ready to Quit Tobacco? How to Get Started

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Quitting an addiction like smoking or chewing tobacco is not easy for a number of reasons, both physical and mental. Finding the motivation to quit is important – and health reasons are often top of the list, as they should be.

Did you know how quickly your body begins to recover? Once you finish your last cigarette, research shows that changes can happen almost immediately and continue as time goes by. Consider this timeline of the effects quitting has on your body:

  • After 20 Minutes: Your heart rate and blood pressure drops.
  • After Eight Hours: The carbon monoxide level in your blood drops to normal.
  • After Two Weeks – Three Months: Your circulation improves and your lung function increases.
  • After One – Nine Months: Coughing, sinus congestion, shortness of breath and fatigue decrease.
  • After One Year: The excess risk for heart disease is half that of a smoker’s.
  • After Five Years: The risk for cancer of the lung, mouth, throat, and esophagus is half that of a pack-a-day smoker.
  • After Ten Years: The risk of dying from lung cancer is the same as that for people who never smoked.
  • After 15 Years: The risk of heart disease is no higher than the risk for people who never smoked.

How to Set up a Personal Quit Plan

Some people do well by quitting cold turkey but most people need a plan to address short-term cravings and long-term challenges of preventing relapse, according to Amanda Holm, MPH, who manages tobacco treatment services at Henry Ford Health System. First, it’s important to identify your triggers to lighting up a cigarette and the patterns you’ve developed around the act of smoking or chewing. Then, START your plan with the following important steps:

S – Set a quit date.
T – Tell your family and friends about your quit date.
A – Anticipate challenges that will come up and how you will overcome them.
R – Remove all cigarettes and tobacco products from your home, work and car.
T – Talk to your doctor about getting more help to quit smoking, which may include medication, support groups, online tools or other resources.

Managing Cravings

One key element of successfully quitting is to learn to evade the triggers that tempt you to smoke. “Cigarette cravings do not last long. If you are tempted to light up, remember that the craving will pass and try to wait it out,” says Holm.

You know that cravings will happen, so it also helps to be prepared in advance and have a plan to cope, including:

  • Finding ways to distract yourself until the craving passes.
  • Reminding yourself why you quit.
  • Getting out of a tempting situation.
  • Reward yourself when you resist a craving.

Ready to quit? Learn more about our fall “Freedom from Smoking” classes, which begin soon. Sign up online now! 

Or make an appointment with a doctor at henryford.com or by calling 1-800-HENRYFORD (436-7936).

Amanda L. Holm, MPH, is the immediate past chair of Tobacco-Free Michigan and project manager for Tobacco Treatment Services for the Henry Ford Center for Health Promotion and Disease Prevention.

The post Ready to Quit Tobacco? How to Get Started appeared first on Henry Ford - LiveWell.

4 Reasons Vaccines Are Crucial (Even for Adults)

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Getting immunized against infectious diseases is an important part of staying healthy, even for adults. According to the Centers for Disease Control (CDC), though, vaccination rates in adults are much lower than children. Those rates remain below the targeted immunization rates, developed by the U.S. Department of Health and Human Services as part of the Healthy People 2020 campaign for improving public health. About half of adults get a yearly flu shot, but there are far more vaccines needed to stay healthy.

“Many adult patients think of getting vaccinated as something that doesn’t apply to them. They assume the vaccines they got as children are all they need,” says Katarzyna Budzynska, M.D., a family medicine doctor with Henry Ford Health System. “The truth is that adults may need new vaccines or a booster to help improve the effectiveness of vaccines they’ve already gotten.”

Dr. Budzynska recommends certain vaccinations for adults based on their age, health condition, and other factors. Here are four reasons to stay up to date on your vaccinations for your own health and the health of those around you:

  1. Viruses and infectious diseases are constantly evolving. Viruses like the flu are continuously evolving in order to survive. Yearly flu shots are designed to combat the latest versions of the influenza virus and the predicted common strains of the virus for the year. This is why we all need to get new flu shots each year.
  1. Vaccination helps develop our “herd immunity.” Vaccination is not an option for some people. Infants have underdeveloped immune systems and are more susceptible to infectious disease than an older child or adult, and may not be ready to receive an immunization yet, for example. Sometimes a person can be allergic to a component of the vaccine, although this is relatively rare. For patients undergoing chemotherapy or who have a compromised immune system for another medical reason, a vaccination may place additional strain on an already weakened immune system. These groups rely on others to vaccinate themselves to help build what is called “herd immunity” in the population. This makes the disease less prevalent overall, so these vulnerable people have less chance of being exposed to an infectious disease that could cause severe harm or even death for them.
  1. Vaccines help eradicate illnesses. By vaccinating, the chance of catching the illness is smaller and fewer people are susceptible to transmission. As a result, vaccines have led to the eradication of diseases like smallpox and have resulted in far fewer cases of polio and measles around the world.
  1. Vaccine strength fades with time. In the same way muscle strength fades if you don’t exercise regularly, vaccination strength fades as well. The potency of a vaccination decreases over time because the cells that were exposed to the vaccine eventually die and are replaced with newer cells. These newer cells lack the antibodies from the vaccination and are more susceptible to infectious disease. Booster shots are sometimes recommended for adults to ensure continued immunity, such as for tetanus or pneumonia.

At your annual physical or next appointment, talk to your primary care provider about what vaccines you may need.

Need a flu shot? Henry Ford Health System offers walk-in flu shots at these locations.

To find a doctor or to make an appointment, visit henryford.com or call 1-800-HENRYFORD (436-7936).

Dr. Katarzyna Budzynska is a family medicine doctor, who sees patients of all ages at Henry Ford Medical Center – Harbortown and at the Henry Ford Quick Care Clinic, both in Detroit.

The post 4 Reasons Vaccines Are Crucial (Even for Adults) appeared first on Henry Ford - LiveWell.

Surprising Health Benefits of Smiling

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Whether you call it a grin, smirk, beam or smile, there’s no denying the feel-good power of this happy facial expression. We are born with the ability to smile, yet as we age, we smile less often.

Research shows that children smile an average of 400 times per day, compared to the average happy adult who smiles 40-50 times per day and the typical adult who smiles only 20 times per day.

Why is smiling important? Smiling not only offers a mood boost but helps our bodies release cortisol and endorphins that provide numerous health benefits, including:

Furthermore, studies show that people who smile appear more likeable, courteous and competent. Smilers tend to be more productive at work and make more money.

Want to increase your daily smile average to take advantage of these benefits? The first step is easy, start your day with a smile.  Smiling is contagious, and when we smile we activate neurons in the brain that fire a synchronizing feature. You’ll notice that one smile will lead to additional smiles not just for you, but for those around you.

Try a Smile Challenge

World Smile Day is celebrated the first Friday of October. The holiday was created by Harvey Ball who developed the iconic yellow smiley image. This artist believed that you could improve the world one smile at a time.

To start flexing your smile muscles more often, try one of these fun smile challenges at home or work.

  • Post-It-Note Challenge – Gather 10-20 colorful post-it notes and write down people, places or things that make you smile. Stick the post-it-notes someplace you’ll see every morning to start your day.
  • Social Media Smile Collage – Create a smile collage and post it on social media – include your favorite smile, a picture smiling with friends and a picture of an activity or place that makes you smile.
  • Waiting Challenge – Catch yourself in a moment where you are waiting – whether it’s in traffic or at the grocery store. Stop and smile. See if others smile back.
  • 19 Challenge – Did you know that scientist have calculated that there are 19 types of smiles? How many do you have? Take pictures of your different smile and capture those of friends, colleagues and family members.

For more health and wellness advice, subscribe to the Henry Ford LiveWell blog today and get weekly emails of our latest articles.

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Does Using Deodorant Increase Your Cancer Risk?

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In recent years, rumors have swirled that suggest deodorants and antiperspirants cause cancer, specifically breast cancer. And while the National Cancer Institute says there’s no conclusive evidence to back up that statement, plenty of women – and men – are still concerned about underarm odor control products.

Your armpits are teeming with sweat glands and bacteria. This combination can make for some pretty foul odors that have sent humans searching for ways to mask body scents since ancient times. The first deodorants were simple aromatic oils. Then humans invented aluminum- and zinc-containing antiperspirants that both conceal odors and stop us from sweating. And today, there’s a plethora of odor control options – conventional and organic – on drugstore shelves.

But are these products safe to use daily? Here, Sana Zuberi, M.D., family medicine physician at Henry Ford Health System answers the most common questions about body odor control:

How did this idea that antiperspirants and deodorants can cause cancer get started?

Zuberi: There’s concern that ingredients in antiperspirant, especially aluminum, can absorb into the skin and ultimately infect the cells. Studies do show that aluminum can accumulate in human tissue, and proponents of the link say damage to just one cell can evolve into cancer down the line.

Which is worse: antiperspirant or deodorant?

Zuberi: Antiperspirants are designed to keep you dry while deodorant controls odor. Many products on the market today contain ingredients for both. While there’s no proven link between cancer and either antiperspirant or deodorant, ingredients in antiperspirant, including aluminum, titanium and sulfates are more suspicious.

Can a person become tolerant or resistant to deodorant? 

Zuberi: I never used deodorant until I was a teenager. I would get sweaty, but I never smelled. Once I started using deodorant, I couldn’t skip a day without smelling. Studies suggest that aluminum- and zinc-containing antiperspirants alter the armpit bacteria in such a way that makes the stinky bacteria thrive.

What are some alternatives to control body odor?  

Zuberi: General hygiene goes a long way toward controlling odors. If you’re still bothered by odors and/or wetness, natural deodorants and antiperspirants may also be effective. Many of these products include herbal ingredients and essential oils, such as lemon and lavender. Such oils can help control sweat – and odors – without blocking the pores in your skin.

If you’re trying to lower your risk of cancer of any type, be sure to follow some of the cancer prevention advice that research has shown makes a difference: stop smoking, wear sunscreen and keep your weight and alcohol consumption in check. Of course, it’s also important to be aware of what’s in the personal care products you buy. Your best bet: Select items with just a few ingredients that you know are safe and effective. Still concerned? Talk to your doctor about your risk factors and ways to minimize them.

To find a doctor at Henry Ford, visit henryford.com or call 1-800-HENRYFORD (436-7936).

Dr. Sani Zuberi practices family medicine at Henry Ford Medical Center – Plymouth, where she sees patients of all ages for their primary care needs.

The post Does Using Deodorant Increase Your Cancer Risk? appeared first on Henry Ford - LiveWell.

Fibromyalgia: 4 Common Questions Answered

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Fibromyalgia is a chronic condition affecting up to 4 million Americans, including celebrities like Lady Gaga and Morgan Freeman. If you have fibromyalgia, you may experience sore, stiff muscles, a constant widespread achiness and debilitating fatigue. The problem? Any X-rays and lab tests your doctor orders will come up negative. There are no definitive diagnostic tests for the condition.

“Fibromyalgia has become this bucket diagnosis that we give patients who don’t fit squarely into other categories,” explains Nessreen Rizvi, M.D., internal medicine physician at Henry Ford Health System. And while fibromyalgia doesn’t destroy your joints, organs or tissues, the unrelenting aches, pain and fatigue can dramatically affect your quality of life.

Here are answers to the most frequently asked questions about this baffling illness:

Q: What is fibromyalgia?

Dr. Rizvi: Fibromyalgia is a condition that causes widespread muscle pain, fatigue and disturbances in sleep, memory and mood. Researchers believe it’s caused by an alteration in the way your brain processes pain signals that heightens the perception of pain. People who have fibromyalgia experience more pain and tenderness than those who don’t have the condition. They also experience something called “fibro fog” or “brain fog,” which impairs their ability to focus and think clearly. Unfortunately, fibromyalgia has also become a diagnosis doctors give when their patients don’t fit squarely into another category. An important thing to note is that while the condition is life-altering and can dramatically impact a person’s quality of life, it is not life-threatening.

Q: Who is most susceptible?

Rizvi: Fibromyalgia affects twice as many women as men and often strikes during middle age (between 30 and 55). While doctors haven’t been able to pinpoint a specific cause, they know fibromyalgia tends to run in families and often occurs after certain triggers, such as physical or emotional trauma, certain illnesses and infections, and even psychological stress. Research also suggests that people who have osteoarthritis, rheumatoid arthritis or lupus may be more likely to develop fibromyalgia.

Q: How is fibromyalgia diagnosed?

Rizvi: Unfortunately, there’s no one test doctors can use to diagnose fibromyalgia. In the past, doctors would check 18 specific points on a person’s body to see how many of them were painful when pressed firmly. Today, doctors make diagnoses based on symptoms, after ruling out any possible medical conditions that could be causing those symptoms. If a person has had widespread pain for more than three months — with no underlying medical condition that could cause the pain – they’ll likely receive a fibromyalgia diagnosis.

Q: What treatment options are available?

Rizvi: It’s important for patients to understand there is no cure for fibromyalgia. The goal is to manage symptoms and that starts with establishing healthy lifestyle habits: good sleep hygiene, regular exercise and a healthy diet. While it seems counterintuitive, you’re best served to stay as active as possible. It can be difficult to do because you’re in pain, but if you start slowly with walking, swimming or biking and build up your endurance, you’ll find your pain symptoms lessening.

Many patients discover stretching, massage, meditation, tai chi and yoga also help alleviate pain. When lifestyle strategies are not enough, doctors may prescribe medications ranging from over-the-counter pain relievers to antidepressants and anti-seizure drugs. Patients may also want to explore physical therapy, occupational therapy, cognitive behavioral therapy and alternative approaches like light therapy, acupuncture and neurofeedback.

It’s important to remember that, although it can be overwhelming, fibromyalgia is not life-threatening. The key to feeling as good as you can is finding a physician you’re comfortable talking to who understands fibromyalgia. The right doctor can help you develop a multidisciplinary approach to pain management and explore options that work for you rather than just handing you a prescription and sending you out the door.

Related Topic: 10 Unexpected Reasons for Your Fatigue

To find a doctor at Henry Ford, visit henryford.com or call 1-800-HENRYFORD (436-7936).

Dr. Nessreen Rizvi is an internal medicine physician and sees adults at Henry Ford Medical Center – Columbus (Novi).

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Managing Good Stress (Yes, You Need To)

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People most commonly associate stress with difficult times – death of a loved one, losing a job, receiving a devastating diagnosis. But it also occurs on the heels of a happy shift. In fact, many of the best times in life – starting a new job, getting married, welcoming a new baby, moving to a new home, or entering retirement – come with an unwelcome side effect: stress.

“From a physiological perspective, our bodies don’t differentiate between good stress or bad stress,” says Eric Bacigal, who leads employee health and wellness initiatives at Henry Ford Health System. So whether you’re on the heels of a divorce, or you’re about to say “I do!” you will likely experience the same physiological symptoms – things like difficulty sleeping, poor appetite, even weight loss or gain.

No matter what the cause of your stress, good or bad, these five strategies can minimize the toll it takes on both mind and body:

  1. Increase your awareness. Everyone responds to stress differently, often with both emotional and physical symptoms. So, whether you become short-tempered, you can’t catch your breath or you’re experiencing heart palpitations, it’s important to recognize how your body reacts to stress. “Over time, you can learn to catch yourself in your own behavior and take steps to get back on a healthier track,” Bacigal says.
  1. Stick to your healthy habits. During times of stress, it’s not uncommon to abandon healthy lifestyle habits. You may skip your workout, stay up past your usual bedtime and pick up takeout instead of preparing a healthy meal. The rub: Such tactics tend to backfire. You become sleep deprived, hungry, irritable, and since you’re not exercising, your body doesn’t have a way to release pent-up pressure.
  1. Establish a new routine. Any shift in an established pattern – good or bad – can prompt a stress response. “In general, people like things to be predictable so daily routines and structure can be comforting,” Bacigal says. The sooner you can create a new normal, the better you’ll feel. Newly retired? Consider meeting your former co-workers for your usual weekly golf game. Facing an empty nest? Take the same running route you did with the kids in tow.
  1. Monitor your self-talk. Learn to train your mind to stop negative self-talk (“I should have gone to the gym,” “I’ll never finish this report,” “I’m always late!”), and focus instead on what you have already achieved. “When you notice yourself using black-and-white words like ‘never,’ ‘always,’ and ‘should,’ recognize the statement you’re making is probably not true,” suggests Bacigal. “Follow those statements with a question: ‘why is this not true?’ Then shift your statement to be more positive by acknowledging what you did right.”
  1. Take a time out. Even though positive changes are exciting, make sure you take time to breathe. Listen to music, get out in nature, do a five-minute meditation. It doesn’t matter what you do as long as it’s a healthy practice that brings you back to a calm and happy place.

Stress gets a bad rap. The reality is, a comfortable amount of stress can actually be good for you. “Too little stress can cause you to become complacent and too much is obviously destructive, so the goal is to establish and maintain a comfortable amount of stress in your daily life,” says Bacigal, who relies on self-imposed deadlines to create a sense of urgency in his work.

Related Topic: 6 Things Your Doctor Wants You to Know About Stress

Not sure how much stress is too much? Ask your friends, loved ones and co-workers. “The people around you are often better at identifying when you’re stressed than you are,” says Bacigal. “They reflect back to you what they’re seeing.”

Most important, if you feel that your stress level has become unmanageable, don’t be afraid to ask for help. A trusted friend or health professional can help you identify your goals and chart a path toward achieving them.

To find a doctor or psychologist at Henry Ford, visit henryford.com or call 1-800-HENRYFORD (436-7936). You can also read more wellness advice in our FeelWell section, so subscribe to get all the latest tips.

Eric Bacigal is the Director of Employee Health, Safety & Wellness at Henry Ford Health System. He holds a master’s degree in clinical psychology and a postgraduate master’s certificate in human resources and development, and is an expert in cultural transformation, organizational change, conflict resolution, and employee engagement.

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Sports Injury? Don’t Play Through Pain

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When it comes to sports and recreation activities, injuries to athletes and weekend-warriors are inevitable. Some will occur during a practice or game, others may simply be an accident. Injuries can also happen due to poor conditioning or improper gear.

No matter which sport you play, however, being smart and using common sense goes a long way to making sure you get the proper treatment for your injury and avoid potential long-term consequences, says Henry Ford sports medicine physician Jennifer Trpkovski, D.O.

“As an athlete, it is always more beneficial for performance, for success, to be smart,” says Dr. Trpkovski. “If you treat the injury early, get to a physician, have someone take a look and give you recommendations and follow them, you actually may lose less time.”

With participation in sports and recreation activities on the rise, the risk of injury is the unfortunate reality. Among the most common are:

  • Sprains and strains
  • Knee injuries
  • Fractures
  • Hamstring or quad injuries

Dr. Trpkovski says many injuries are caused by overuse, causing undue “stress to tendons, muscles, ligaments and bones.”

“Overuse injuries usually don’t require one incident, trauma or injury,” she says. “They’re usually over time from repetitive mechanics. A runner is pretty much always going north and south. A baseball player who pitches is frequently throwing.”

Relieving Pain After a Sports Injury

To help relieve pain from an initial injury, Dr. Trpkovski recommends the RICE method.

  • Rest. Allows the injury to start to heal.
  • Ice. Reduces inflammation and swelling.
  • Compression. Helps increase blood flow to the injured area and reduce swelling
  • Elevation. Putting the injured area on a pillow, at a level above your heart, also helps reduce swelling.

Dr. Trpkovski advises athletes never to play through injury pain.

“If you are trying to actually work through these as they are still problematic, you may actually miss a longer part of your season,” she says.

If you have a sports injury, you can request an appointment with a sports medicine specialist online now or call (313) 976-4216 and we’ll see you within 24 business hours. 

Dr. Jennifer Trpkovski is a sports medicine physician seeing patients at the William Clay Ford Center for Athletic Medicine in Detroit and at Henry Ford Medical Centers in Dearborn and Novi.

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Diabetes & the Importance of Getting a Flu Shot

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This time of year is notorious for the spread of cold and flu. It’s also a time when physicians urge their patients to get an annual flu vaccine.

But for people with diabetes, getting the flu shot is even more important, explains Jessica Shill, M.D., an endocrinologist at Henry Ford Health System.

“The American Diabetes Association recommends people with diabetes aged 6 months and older receive the flu vaccine every year,” she says. “Because, while those with diabetes aren’t necessarily more likely to catch the flu, symptoms can be worse and it can be more difficult for them to beat the virus.”

Dr. Shill explains two main reasons why the flu shot is so crucial for people with diabetes:

  1. People with diabetes are more likely to be hospitalized or even die from the flu.
    Diabetes is a chronic condition that affects the function of the immune system, making it more difficult for the body to fight off the flu virus. This means that flu symptoms are often worse for people with diabetes and lead to higher instances of hospital visits, and, in extreme cases, even death.“The flu vaccine reduces diabetes-related hospital admissions up to 79 percent during flu season,” Dr. Shill says. “In addition, those with the flu are more likely to develop flu-related complications including pneumonia and sinus infections, which require additional care.”
  1. The flu makes it more difficult to control blood sugar levels.
    “During any infection, it becomes more difficult to control blood sugar levels,” she says. “Levels could be much higher due to the virus running its course, but if you’re eating less and experiencing vomiting or diarrhea, they could be too low.”The flu can also make it more difficult for people to maintain a balanced diet and continue healthy habits like drinking enough fluids and getting enough exercise.

Hesitation About the Flu Vaccine

Are there any adverse side effects the flu shot might cause in those with diabetes? None specific for those with diabetes, but some short-lived side effects include injection site soreness, headache, fever, nausea and muscle aches, as your body learns how to fight off the virus, Dr. Shill says. The flu vaccine has a long established safety record, including in people with diabetes.

In her experience, if patients are hesitant to get the flu vaccine, it’s because they’re concerned the vaccine could actually cause the flu. It’s important to note there is no live virus in the vaccine, therefore the vaccine cannot cause the flu. Another reason, she says, is because they have never gotten the flu and feel like they don’t need the shot.

“Around this time of year, I tell my patients that getting the flu vaccine may be the most important thing they do for their diabetes care because of the higher risk for hospitalization and death if they get the flu,” she says.

What To Do If You Get the Flu

If you do have the flu, Dr. Shill recommends staying home until 24 hours after symptoms subside. If you feel a virus coming on, talk with your provider early – they may be able to prescribe medication to reduce the intensity and duration of flu symptoms. Insulin should usually still be taken when you’re sick, so it is important to talk with your doctor about how to manage insulin and other diabetes medications during illness.

And if you are continuously vomiting or experiencing diarrhea, unable to keep fluids down and can’t get your blood sugar in check, see your doctor. Because diabetes affects your immune system, your body may need help fighting off the virus.

It’s never too late to get your annual flu shot. Henry Ford offers walk-in flu shot services across metro Detroit. Click here to view a complete list of locations, and to get more information about the vaccine.

Dr. Jessica Shill is an endocrinologist who sees patients at Henry Ford Medical Center – New Center One.

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Stand Tall: How Good Posture Helps Your Health

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Good or bad, how you stand – and sit – has dramatic effects on your health and well-being. So, whether you’re hunched over a computer for 60 hours each week or strumming guitar in a band every Friday night, chronically contorted posture may prevent you from performing at your best – never mind what it does to your shoulders, back and neck.

“Over time, poor posture can lead to arthritis and degenerative changes, which cause a lot of pain for patients,” explains Eunice Yu, M.D., internal medicine specialist at Henry Ford Health System. “Good posture is important because it distributes your weight efficiently and causes the least amount of stress to your joints.”

That’s not the only benefit to standing and sitting taller. “When you have better posture, you also breathe better because your chest can fully expand,” Dr. Yu says. “Good posture gets more oxygen to your body with each breath, reduces anxiety, and, incidentally, helps you look more confident.”

How Do You Know If Your Posture Is Correct?

Whether you’re sitting or standing, pay attention to how your body is resting. To stand straight, make sure your ears, shoulders, hips, knees and ankles are in one line. Most people round their shoulders forward in a hunched position that mimics the way they sit at their desks.

When you’re seated, align your shoulders and keep them pulled back rather than hunched forward. Your arms should be slightly shrugged (preferably on an armrest) and your elbows should be resting at a 90-degree angle.

“There should be a slight inward curve in the low back and neck when you sit,” Dr. Yu says. If you’re having trouble maintaining that low back curve, lie on your belly, push up with your arms and look up to the ceiling so you can feel the curve (yogis call this an upward dog pose). For your shoulders, lie flat on your back with pillows underneath your thighs and a neck roll pillow under your neck to help reverse that chronic hunching position.

Related Topic: 7 Ways to Fit in Fitness at Work

Then, pay attention to your work station. Are you sitting with your arms and legs at 90-degree angles? Is your monitor set up so you can look straight ahead rather than up or down? If you’re not sure you’re positioned correctly, ask your manager for an ergonomics assessment or set up an appointment with a physical therapist.

Since it’s more difficult to maintain good posture in a sitting position, do everything you can to sit less. Take frequent breaks to walk around and stretch. You might even consider using a standing desk. Specific exercise regimens and regular stretching can help, too. Activities such as yoga and Pilates help strengthen your core muscles so it’s easier to stand and sit up tall.

Looking for more advice on how to improve your overall health and wellness? Schedule an appointment with a primary care physician at henryford.com or by calling 1-800-HENRYFORD (436-7936).

You can read more nutrition and fitness advice in our EatWell and MoveWell sections, so subscribe to get all the latest tips.

Dr. Eunice Yu is an internal medicine specialist who sees adult patients at Henry Ford Medical Center — Fairlane in Dearborn.

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How to Help a Loved One Quit Smoking

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Quitting smoking is tough. Not only do smokers suffer the physiological effects of nixing nicotine, but they also grapple with the emotional consequences of switching up their daily routine. Instead of taking a 15-minute smoke break to decompress after a tough meeting, people who are trying to quit have to develop new habits that don’t involve puffing on a cigarette.

“The process of quitting smoking is stressful, so how you support someone can really impact what they’re going through,” says Aimee Richardson, a tobacco cessation counselor at Henry Ford Health System. Nag them at every turn? They may want to rebel and sneak cigarettes when you’re not around. Jokingly hand them a cigarette or smoke in front of them? You could inadvertently sabotage their efforts to quit.

A better approach: Support your loved one – and let him or her know you’re there for the long haul with Richardson’s suggested do’s and don’ts:

DO

  1. Start a conversation. It can be difficult to get someone to open up about quitting smoking. To break the ice, react positively any time your loved one hints at wanting to quit. Then let them know that you think it’s great that they’re trying to give up tobacco – and ask what you can do to help them in their efforts.
  1. Ask for specifics. Instead of assuming you know what your loved one needs, ask how you can best support them in their efforts to quit. Maybe he needs a perfectly-timed distraction when he’s most likely to slip. Or maybe she wants a dressed-up water bottle so her hands aren’t free to hold a cigarette. Ask so that you can do what’s most helpful.
  1. Listen. Quitting smoking is your loved one’s battle, not yours. Ask them open-ended questions like “When do you crave cigarettes most?” or “What is your biggest stressor right now?” or “What can I do to make it easier on you?” Then listen to their responses and resist the urge to insert your own comments. If you remain quiet, they may feel safe opening up.
  1. Offer distractions. Suggest smoke-free activities. Offer to take a walk with them, go to the movies or plan a family game night. Since smoking is often tied to other daily activities, help your loved one come up with healthy substitutes. Does he typically smoke in social situations? Occupy his hands with a fruity drink instead. Does she smoke during her morning commute? Give her a Starbucks gift card so she can sip on coffee and ditch the cigarette. You might even put together a “quit kit” with items like chewing gum, hard candy, lollipops, straws, toothpicks and a stress ball to squeeze for when cravings hit.
  1. Recognize and reward success. People might not tell others they’re trying to quit smoking because they don’t want to fail. If you notice someone you love is no longer smoking, commend them for their efforts. Every attempt to quit is worth celebrating, no matter how long (or short) the person has been smoke-free. Send flowers or a card, surprise them with movie tickets or a fun night out.

DON’T

  1. Express disappointment. If your loved one slips up, bite your tongue. Many former smokers attempt to quit several times before they’re successful. If you understand the smoker is fighting two battles – their physical dependence and the disruption in their daily habits – you may be more compassionate.
  1. Don’t take moody outbursts personally. When smokers are trying to quit, they may feel like they don’t have control over their emotions. As a friend or loved one, the best thing you can do is avoid taking the quitter’s irritability personally – especially when they first begin experiencing withdrawal symptoms. (Symptoms usually improve after about two weeks).
  1. Push alternatives. Aside from the Food and Drug Administration (FDA)-approved medications for smoking cessation, smoking alternatives like e-cigarettes, chewing tobacco and cigarillos come with their own set of risks and side effects. Resist the urge to offer these as an alternative to cigarettes.
  1. Be a nag. People often smoke to relieve stress. If you nag someone who is trying to quit or judge their decisions, you might add to their stress level and make it even more difficult to quit.
  1. Derail their efforts. If you’re a smoker, too, and you and your loved one used to smoke together, avoid smoking around them. Better yet, commit to quit yourself. Make your home smoke-free and avoid situations that make smoking more enticing.

Smoking increases the risk of heart attack, stroke and cancer – and it’s the single largest cause of preventable death in the United States. But deciding to quit doesn’t mean a person no longer wants to smoke. Cravings can be intense and timing the effort can be important, too.

“For some people, the holidays can be really stressful, so waiting until after the new year may make sense,” Richardson says. “For other people, the responsibilities, excitement and festivities the holidays bring can be a good distraction from cravings.”

No matter when your loved one decides to quit, it’s never too early to get prepared. Help him or her research the different ways to approach quitting — things like mini-quits where you don’t smoke for a brief period of time, or gradual weaning, where you cut down on the number of cigarettes you smoke each week. Or, look into FDA-approved medications, gums and patches to help smokers quit.

Check out Henry Ford’s Freedom from Smoking Program for more information. The next class begins in January.

You can also read more wellness advice in our FeelWell section, so subscribe to get all the latest tips.

Aimee Richardson, MCHES, CHWC, CTTS, is an experienced health educator and certified tobacco treatment specialist who counsels patients and teaches Freedom from Smoking classes through the Henry Ford Center for Health Promotion and Disease Prevention.

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Type 1 or Type 2 Diabetes: Do You Know the Difference?

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How well do you know the difference between Type 1 and Type 2 diabetes? While the conditions may be similar, the causes and treatments for each are very different.

Type 1 diabetes is an autoimmune disease often diagnosed in children, teens and young adults, although it can be diagnosed at any age. Type 2 diabetes, however, is more commonly diagnosed in those who are 45 years of age and older. In recent years, Type 2 diagnoses among younger people have become more common than in the past.

“Type 2 diabetes is a condition in which your body is still making insulin, but your body is insulin resistant. Insulin is necessary for blood sugars to enter cells, so being insulin resistant means your body doesn’t handle blood sugars very well,” said Arti Bhan, M.D., an endocrinologist who specializes in diabetes care. “On the other hand, Type 1 diabetes is a condition in which your pancreas either does not make insulin at all, or doesn’t make enough insulin. This lack of insulin causes your blood sugars to elevate.”

To test your knowledge of Type 1 and Type 2 diabetes, see if you can answer these true and false questions correctly.

True or False? Insulin injections are only used to treat Type 1 Diabetes.

FALSE. “Someone with Type 1 diabetes will always require insulin injections, because their body produces little or no insulin, but someone with Type 2 diabetes may require insulin injections as part of their treatment plan as well,” said Eileen Labadie, Henry Ford Health System diabetes education specialist. “Type 2 diabetes is more commonly treated with healthy lifestyle modifications and medication, such as Metformin.”

True or False? Type 1 Diabetes is far less common than Type 2 diabetes.

TRUE. The estimates show that more than 29 million people have some form of diabetes, but Type 1 affects only around five percent of all people with diabetes in the United States.

In addition to the number of people diagnosed with Type 2 diabetes, there may be many more people with the condition who don’t know they have it. The symptoms are often subtle and develop over several years, so the condition can go unnoticed for a long time.

“To avoid developing Type 2 diabetes, people should avoid processed foods and aim for 150 minutes of moderate exercise per week,” Dr. Bhan added.

She also recommends that those at risk for developing the disease should also know their “diabetes ABCs” – A stands for A1C level (results of a blood sugar or glucose test), B stands for blood pressure and C stands for cholesterol. You should also be mindful of the three S’s, which include smoking cessation, stress reduction and sleeping an adequate amount.

True or False? Someone with Type 1 Diabetes can consume as many sugar-free treats as they want, because sugar is what Type 1 diabetic patients need to avoid.

FALSE. “Sugar free does not always mean carbohydrate free,” said Labadie. “Sugar-free pies, candy and cakes may have other ingredients that contain a lot of calories and carbohydrates. While sugar is a form of carbohydrate, the first thing a patient with Type 1 diabetes should look at on a food label is total carbohydrates.”

Related Topic: 6 Tips for Coping with a Diabetes Diagnosis

Diabetes is a serious disease that can lead to debilitating and even fatal consequences. But the good news is that both Type 1 and Type 2 diabetes can be managed with an effective treatment plan, so talk to your doctor about the best plan to care for your condition and what resources are available to keep you healthy.

To learn more about diabetes prevention and management, or to book an appointment with a Henry Ford diabetes specialist, please visit www.henryford.com/services/diabetes.

Dr. Arti Bhan is the division head of endocrinology for Henry Ford Health System and sees patients for diabetes, thyroid disorders and other conditions at Henry Ford Medical Centers in Detroit and Novi.

Henry Ford Health System is a partner in the American Medical Group Foundation’s Together 2 Goal® campaign, a national effort to improve care for 1 million people with Type 2 diabetes.

 

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Winter Wellness Checklist

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Winter may appear pure, white and peaceful, but all of that frosty air comes with a bite. Falls are more common (thanks to slippery ice), depression peaks from dark and dreary days and many people decide to ditch their healthy habits as the year comes to an end. Plus, when snow falls outside, people huddle together indoors where they share food, hugs and a whole lot more. Add it all together and you have a perfect breeding ground for colds and flu.

“Close contact with other people, along with the natural cycle of the flu, makes winter a prime time for people to get sick,” explains Rachel Lee, M.D., family medicine specialist at Henry Ford Health System.

So, while you’re enjoying winter’s wonderland, take these eight precautions to protect yourself from seasonal threats:

  1. Get your shots. Make sure you and your family, including children over six months, are up to date on vaccinations, including the annual flu shot. If you have a chronic disease (including hypertension, asthma and heart disease) or are over the age of 65, ask your doctor if you’re a candidate for the pneumonia vaccine.
  1. Wash your hands. Frequent hand-washing is the single best way to prevent spreading illness from person to person or from person to things. The Centers for Disease Control and Prevention (CDC) recommends washing hands with soap and warm water for 15 to 20 seconds – about the time it takes to sing the “Happy Birthday” song twice. Hand sanitizers make a good substitute, according to Lee, but only when soap and water is not available.
  1. Stick with your healthy routine. With holiday travel, seemingly constant celebrations and never-ending buffet lines, it’s not uncommon for people to throw in the towel in terms of diet and exercise during the last few months of the year. You can support your immune system by sticking with your healthy habits. Get enough sleep, eat a healthy diet and make time for exercise. “I always encourage people to stay active during the winter,” Dr. Lee says. “Studies show it helps prevent colds. It also helps mitigate seasonal depression.”
  1. Keep it clean. Whether you’re traveling in an airport or staying close to home, take steps to clean your environment. Carry disinfectant wipes in your travel bag, wash your hands frequently, and keep indoor air pure by wiping down surfaces regularly and using a HEPA air purifier.
  1. Protect against falls. Slippery ice and powder-packed snow make falls more common during this time of year. Surfaces covered with black ice can be particularly hazardous. “Watch your step, wear appropriate footwear and give yourself extra time to get somewhere,” says Dr. Lee.
  1. Get outdoors. While you may feel like spending more time inside as the temps get colder, getting outside in the sunshine is key to health and well-being. Our bodies make vitamin D when we’re exposed to sunlight, and this helps support your immune system. In addition, braving the elements has mood-boosting effects. “Invest in a good coat, good boots and all of the outerwear you need to get outside and play,” Dr. Lee says.
  1. Hydrate. When it’s damp, dark and dreary, you may not feel as thirsty as you do when temperatures are high. But staying hydrated is still important when it’s cold outside. Make sure to drink plenty of water throughout the day and load up on water-rich fruits and vegetables like oranges, salad greens and squash.
  1. Take care of your skin. When you’re bundled up in layers, it’s easy to forget about your skin. Not only is it the largest organ of your body, it’s also an entry point for infection. The good news: You can build a barrier between yourself and the elements by using moisture-rich creams, especially after a bath or shower when your skin is still damp, to lock in moisture.

Related Topic: 5 Ways to Enjoy Winter (and Burn Calories)

More important than anything else, make sure you prioritize self-care. Commit to managing your stress levels and getting the sleep you need. Small steps go a long way toward protecting you from illness and disease.

Make an appointment or find a provider by visiting henryford.com or calling 1-800-HENRYFORD (436-7936).

Want more wellness advice delivered weekly to your email inbox? Subscribe today get all the latest tips.

Dr. Rachel Lee is a board-certified family medicine physician and sees patients at Henry Ford Medical Center – Harbortown in Detroit.

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What Your Dentist Can Tell You About Your Health

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Could your mouth be the window to your overall health? That may be taking it a bit far, but your mouth is one of the first places in your body that can indicate if you are sick or have an underlying health problem. For this reason, regular dental check-ups are an important part of maintaining health and wellness. 


Your mouth is home to all different types of bacteria. Some of this bacteria, if left unmanaged, can cause health issues or make conditions you have worse. For the most part, taking care of your oral health through brushing your teeth regularly and flossing prevent any harmful bacteria from affecting you. However, it is still important to visit your dentist for regular cleanings or if you notice a change in your oral health.

Conditions Your Dentist Can Help Identify

Because your mouth is so telling of your overall health, there are many conditions and diseases that can be identified by examining your teeth, gums, tongue and throat. You may be aware of some common oral health problems caused by bacteria and poor oral hygiene such as gum disease or gingivitis. 


Here are some other conditions identifiable by your oral health:

  • Heart Disease. Studies show that gum disease and inflammation of the gums are associated with a higher risk for a heart attack or stroke. If you have a family history of heart disease or other risk factors (high blood pressure, history of smoking, etc.), paying attention to your gums and practicing good oral hygiene is especially important. Contact your dentist if you see any sign of swelling or infection, and share any issues you have with your gums with your doctor.

  • Cancer. Sometimes the most serious conditions are the hardest to spot. As much as you think you know your mouth, a dentist or doctor may be more likely to spot a red patch or unusual bump that is potentially cancerous. Often, an oral cancer screening is part of a standard dental cleaning visit. If you do notice any red spots or sores in your mouth that won’t go away, visit your doctor or dentist for an oral cancer screening.

  • Diabetes. According to the Centers for Disease Control & Prevention (CDC), nearly one in four adults living with diabetes – 7.2 million Americans – don’t know they have the condition. Frequent swelling of the gums, bad breath, progressive bone loss and the inability to treat gum disease are normally indicators of an underlying problem, and may be one symptom of undiagnosed diabetes. They are also issues that you may not notice without consulting with your dentist. Notify your doctor if you experience these issues persistently, or have a cut or burn in your mouth that won’t heal.

  • Stress. While stress may not seem like a serious issue compared to others on this list, too much stress can have detrimental effects on both your mental and physical health. Dentists will notice if you grind your teeth or clench your jaw, which are signs of stress. If left untreated, these problems can lead to more severe issues like worn down and chipped teeth or even bone loss. It also could be a wake-up call to work on reducing stress in your life.

Health Problems Poor Oral Hygiene Can Cause

It is also important to know that failing to maintain proper oral health can put you at a higher risk for developing or complicating severe health conditions – especially if your immune system is already weakened by another health condition. Here are a few to be aware of:

  • HIV/AIDS. Like many other health conditions, HIV/AIDS makes it harder for your body to fight off infection. As a result, it is more common for you to develop sores and legions in the mouth that could become more severe if left untreated.

  • Diabetes. Having type 1 or 2 diabetes can make it more difficult to manage your blood sugar and fight off bacterial infections leading to gum disease.

  • Pregnancy. It is important for pregnant women to maintain proper oral care. Gum disease or other oral health conditions can lead to low birth weight or a premature birth.

Your best bet for avoiding any severe condition is to properly take care of your mouth. Brush and floss daily and thoroughly, be on the lookout for anything out of the ordinary, visit your dentist every six months for cleanings, and don’t be afraid to ask questions if you are concerned about your oral health and its effect on your total health.

To find a doctor or make an appointment at Henry Ford, visit henryford.com or call 1-800-HENRYFORD (436-7936). 

 

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Have You Gotten Your Hepatitis A Vaccine?

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You may have noticed that hepatitis A has been in the local news a lot lately. As the number of cases continues to rise across southeast Michigan, Henry Ford infectious diseases physician Katherine Reyes, M.D., MPH, urges people to get vaccinated against the disease.

Hepatitis A is contagious liver disease that results from infection with the hepatitis A virus. It can range in severity from a mild illness lasting a few weeks to a severe illness lasting several months.

Vaccination involves two shots six months apart for long-term protection.

“The vaccine is very safe and highly effective,” Dr. Reyes says. “The first dose can last for at least 20 years. Having the second dose ensures lifelong immunity.”

The hepatitis A vaccination is recommended for anyone older than one year. Many children are already vaccinated against the disease as part of the standard immunization schedule recommended by the Centers for Disease Control and Prevention (CDC), but many adults have not received this vaccine.

Vaccination is also recommended for these high-risk groups:

  • Travelers to countries that have high rates of hepatitis A.
  • Family members or caregivers of a recent adoptee from countries where hepatitis A is common.
  • Men who have sexual contact with other men.
  • Users of injection and non-injection illegal drugs.
  • People with chronic (lifelong) liver diseases, such as hepatitis B or hepatitis C.
  • People who are treated with clotting-factor concentrates.
  • People who work with hepatitis A infected animals or in a hepatitis A research laboratory.

How Hepatitis A Spreads

“To prevent the spread of the hepatitis A virus, we encourage proper hand hygiene. That is, washing your hands with soap and warm water, most especially after using the bathroom, before preparing food and before eating.”

Dr. Reyes says hepatitis A can be transmitted by contact with an infected person or consuming food or water contaminated by stool from an infected person.

Common symptoms include fever, fatigue, loss of appetite, abdominal pain, dark urine and a yellowing of the skin or eyes. If symptoms occur, they typically appear from two to six weeks after exposure. Symptoms can last for several weeks and up to six months.

Dr. Reyes cautions that a person can spread infection without having symptoms.

“If you think you’ve been exposed, speak to your health care provider or your local health department. You may benefit from what we call post-exposure prophylactics. That includes getting the vaccine or a substance called immunoglobulin. This is most effective when you get it within two weeks of being exposed.”

Hepatitis A is diagnosed by a blood test. There are no special treatments for hepatitis A. Most people will feel sick for a few months before they begin to feel better. A few people will need to be hospitalized. During this time, doctors usually recommend rest, adequate nutrition, and fluids. People with hepatitis A should check with a health professional before taking any prescription pills, supplements, or over-the-counter medications, which can potentially damage the liver. Avoid alcohol.

Talk to your doctor or contact your local health department about getting the hepatitis A vaccine. Call 1-800-HENRYFORD (736-4936) or visit henryford.com to make an appointment.

Dr. Katherine Reyes is a physician in the Henry Ford Department of Infectious Diseases and medical director of infection prevention and control for Henry Ford Health System. She sees patients at Henry Ford Hospital in Detroit.

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Overindulged for the Holidays? How to Reset

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If holiday potlucks and parties and the seemingly endless tables of appetizers, buffets and desserts gave you the gifts of stomach distress, weight gain and a general feeling of, “Why did I do that? Again?” don’t let it ruin your New Year.

Maria Conley, a registered dietitian nutritionist with the functional medicine team at Henry Ford, says there’s no reason to despair if you partied and ate like it’s 1999.

“Don’t beat yourself up, give up or feel like a failure. Even if you put on some pounds or feel like you abused your body for a month straight, it’s never too late to reset and start again,” she says.

Instead, let go of the guilt and try these steps to get you on track again:

  • Exhale, reset, remember you have control. Rather than being hard on yourself or continuing on the path of overindulgence, make a plan to eat – and drink – differently. Make it a realistic plan that can be revisited for adjustments as you make progress.
  • Get back to the basics. Is the kitchen stocked with foods that will keep you on track? The key, Conley says, is having healthy foods, including plenty of plant-based options like apples, almonds and pre-cut vegetables, easily accessible to build meals with or to use as grab-and-go snacks. That will help deter you from eating food that will sabotage your goals. Fast food, as well as highly processed and packaged food, increases inflammation, digestive issues, blood sugar spikes, weight gain and more.
  • Choose the right drinks. Eat your calories, don’t drink them. Juice, pop, wine, beer and other spirits (not to mention seasonal favorites like eggnog and hot cocoa) add up to extra empty calories and sugar that don’t provide your body with the fuel or nutrients you need. Water or tea is ideal.
  • Be active throughout the day. Park the car farther away and walk. Always take the stairs. Stand at your desk. Take a walk away from the desk or computer throughout the day. Activity is good for keeping things moving through the GI tract. It’s also a stress reliever and a proven way to stoke creativity.

“Everyone’s goal is different. For many people, it’s about weight. For others, it’s about a healthy heart,” Conley says. “Whatever your goal is, success is attainable if you don’t let the times you slip be a reason to stop trying. Once you find healthier foods that you enjoy and that satisfy you—once you’re willing to break the habit of eating foods you know just aren’t good for you—you will feel better and you will see your health improve.  It’s a process with setbacks and progress. You have to take it one day at a time.”

To make an appointment with a Henry Ford provider to talk about your healthy goals for 2018, visit henryford.com or call 1-800-436-7936.

For recipe videos and more healthy eating ideas and tips, visit our EatWell section and subscribe to receive a weekly email of our latest posts.

Maria Conley, RDN, works with functional medicine patients as part of the Center for Integrative Medicine at Henry Ford Medical Center – Novi.

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A Look Back at Our Top Articles of 2017

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Each year, new health and wellness trends come and go, and 2017 has been no different. But despite the fads, most of us are looking for solid advice for improving our overall health and happiness with lasting habits and long-term benefits.

From tips for incorporating more exercise into your day to advice on fighting depression, minimizing stress and taking care of your heart, Henry Ford Health System experts have provided the latest research and shared their insights to keep you and your loved ones in top physical and mental shape all year.

Here, we’ve rounded up the most popular articles from 2017 to help you kick start the New Year on a healthy note:

Nutrition: Fueling Your Body Properly

One of the best things you can do to improve your health is give your body the nutrients it needs. Here are articles on nutrition and other tips for eating right that really resonated with our readers in 2017.

For more nutrition-related articles and healthy recipes, visit our EatWell section.

Fitness: Tips on Getting – and Staying – Active

It’s not too early to get a head start on your 2018 fitness goals. These top picks can help you get started.

For more fitness-related articles, visit our MoveWell section.

Wellness: Leading a Balanced Lifestyle

From your mental well-being to your physical health, being up to date on the latest wellness trends, research and insights is crucial. Check out this year’s most popular wellness articles.

For more wellness-related articles, visit our FeelWell section.

To get the latest health and wellness information directly to your inbox, subscribe today.

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How to Use the Weekend to Reboot Your Wellness

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We live in a go-go-go culture that demands we be “on” around the clock – especially during the jam-packed workweek. So it’s no wonder many Americans view weekends as an opportunity to recharge their batteries. The rub: Between work and family demands, most people don’t have the ability (or desire) to literally shut down for two days.

“A lot of folks in our culture have unrealistic expectations about how much they can accomplish during the week,” explains Eunice Yu, M.D., internal medicine specialist at Henry Ford Health System. “Then, they skimp on sleep, order take-out and skip their workouts so they can get more done.”

Trouble is, those habits wreak havoc on both body and mind over time.

Ready to reboot? Pace yourself during the week and use your weekend to maximize these six aspects of healthy living:

  1. Sleep. Most people need between six and nine hours of sleep each night. Some are okay on the lower end of that range, but others really need eight to nine hours to operate optimally. In either case, if you’re chronically getting an hour or two less sleep than your body needs, take steps over the weekend to get into a better balance. “Instead of sleeping in, decide to go to bed earlier and wake up at your usual workweek waking time,” Dr. Yu says. Not only will you avoid a sleep hangover – that groggy feeling that leaves you in a fog all day long – but you’ll also be better equipped to wake up refreshed during the work week.
  1. Eat. Spend some time planning and preparing healthy food for yourself and your family. “Cooking is something we often don’t have time to do during the week,” Dr. Yu says. “But preparing and eating healthy food is a good way to spend time with the people we care about.” A bonus: If you prepare meals on the weekend, you’ll have more options for healthy (and quick) eats during the week.
  1. Exercise. While it can be tough to manage daily one-hour workouts on weekdays, the weekends are an ideal time to take that hot yoga class or go for an extra long run. It’s also the perfect time to squeeze in extra activity so you’re reaching the goal of at least 150 minutes of heart-rate increasing activity a week, which research shows increases longevity and staves off many chronic diseases.In fact, weekends are prime time to participate in family activities that involve movement. Go for a hike, shoot hoops in the backyard or go for a long bike ride complete with a picnic in the park. As the weather gets colder, choose activities like raking leaves, shoveling snow and participating in a snowball fight – all three get your blood pumping and torch extra calories.
  1. Breathe. Sometimes you need time alone to just breathe, Dr. Yu recommends. Carve out time to meditate and spend time in silence. You can even practice calming yogic breathing. Breathe in for a count of four, hold your breath for a count of seven with your tongue resting on the roof of your mouth, then purse your lips and exhale for a count of eight. Deep breathing like this eases stress and anxiety, and quiets your mind.
  1. Unplug. It’s tough to relax when you’re constantly plugged in. In fact, studies show that being constantly connected through social media, email, smartphones and other 24/7 channels can induce stress and anxiety. That’s one reason Dr. Yu recommends taking social media breaks over the weekend. Can’t disconnect for a full two days? Decide to turn off all devices at certain times of the day, or take a Sunday morning hiatus.
  1. Get outside. Spending time in nature can help you relax and unwind. Even when it’s cold outside, getting a breath of fresh air can help restore both body and mind. Whether you choose to go hiking in the mountains or take a stroll around the block after dinner, walking in nature is a calming activity that can help get your creative juices flowing.

Related Topic: 6 Tips for Cold-Weather Workouts

Sometimes the best way to recharge and reboot productivity is by doing nothing. “The list of things you need to get done will never get shorter,” Dr. Yu says. “So the key to achieving more balance is consciously deciding to do less.”

Whether you say “no” to baking cookies for the school fundraiser, shut down social media requests or decide to do fewer errands during your downtime, make a choice to do less – and ask for help when you need it.

Looking for more advice on how to improve your overall health and wellness? Schedule an appointment with a primary care physician at henryford.com or by calling 1-800-HENRYFORD (436-7936).

You can read more nutrition and fitness advice in our EatWell and MoveWell sections, so subscribe to get all the latest tips.

Dr. Eunice Yu is an internal medicine specialist who sees adult patients at Henry Ford Medical Center — Fairlane in Dearborn.

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Avoiding Falls During Winter Weather

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Icy, snow-covered sidewalks, stairs and walkways can make a simple trip out to the car or to get the mail a potentially dangerous event, especially for seniors.

Using caution during winter weather conditions is not something to be taken lightly. For example, more than 30 people age 60 or over have sought treatment for head injuries and/or broken hips at Henry Ford Macomb Hospital during the most recent icy cold snap so far.

Eight Henry Ford Macomb Hospital patients broke hips in early January due to a fall. Head injuries plagued 18 patients who fell. Five others broke arms or another bone. Just from early to mid-January, the number of people injured from falls and treated at the hospital increased 50 percent, according to Henry Ford Macomb Hospital’s Trauma Services.

National studies have shown that’s a tip of the iceberg: more than one out of four older people falls each year, but less than half tell their doctor, particularly if they’re not seriously injured.

“There has been a significant increase in the number of elderly patients falling,” said Chris McEachin, who is the manager of the trauma program at Henry Ford Macomb Hospital. “The best way to avoid a fall in this kind of weather is to stay inside until walkways are clear and dry.”

Weaker bones, physical limitations and medications, such as blood thinners, can make matters worse, said Jonathan Beaulac, D.O., who specializes in geriatrics at Henry Ford Macomb Hospital. Hip fractures are most commonly caused by people falling sideways. But patients fall every which way – backwards, sideways and forward – depending on the activity they’re doing or movement they’re making when they fall.  The outcome is the same: closed head injuries and fractured hips.

Related Topic: Winter Wellness Checklist

Tips for Avoiding Falls

If you must go out, Dr. Beaulac offers the following advice for seniors on how to avoid falls:

  1. Walk like a duck. Take small, slow steps with your feet pointed outward and weight evenly distributed. A wider gait creates more stability.
  2. Use any assistive devices (walkers, canes) that have been prescribed.
  3. Walk with someone. Hold the arm of a friend or family member.
  4. Take it slow and pay attention. Many falls are triggered by rushing or being distracted. Slick surfaces make that even worse.
  5. Ask for help. If you have problems with mobility, be sure to ask for assistance, especially with chores like shoveling snow.

“Fall injuries can be more severe and harder to recover from as we age because of frail bones and weakened muscles,” said Dr. Beaulac. “Head injuries can also have more serious consequences for elderly patients. It’s worth it to take extra precautions, or avoiding going out until getting around is safer.”

In the case of a fall, be sure to seek medical care as soon as possible. (In an emergency, call 911 or go to the nearest ER.) Not sure where to go? Visit henryford.com/sameday for answers. 

Dr. Jonathan Beaulac is the Medical Director for Geriatric and Palliative Medicine at Henry Ford Macomb Hospital and sees patients at Henry Ford Macomb Primary and Specialty Care in Sterling Heights.

The post Avoiding Falls During Winter Weather appeared first on Henry Ford - LiveWell.

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