Whether you’re a man or a woman, aging is inevitable. Unfortunately, many women aren’t tuned in to the changes that take place in both body and mind as the years go by. Plus, women tend to spend much of their lives caring for others — partners, kids and eventually, parents — often at the expense of themselves.

The good news: There are things you can do to maintain your health and well-being as you journey into your golden years. The first step, of course, is increasing self-awareness. From hormonal shifts to mood swings, here’s what most women should watch for during each life phase:

In your teens

Today, many girls begin menstruating before they turn 13, Swenor says. So, during your teen years, you’re developing breasts, your figure is changing and you may notice pubic hair growing and thickening. Hormonal changes before and after puberty can also lead to acne, which can last well into your 20s. Add academics, social pressures and body image concerns to the mix and some teenage girls may feel anxious or irritable.

What to do: Sleep seven to nine hours each night to encourage normal development and optimal function. A clean diet is also key. “Processed foods, soda and added sugar can increase the risk of developing cancer, heart disease and osteoporosis later in life,” Swenor says. “Avoid drinking and eating out of plastic containers, too, since chemicals in plastics can wreak havoc on your hormones.” If you’re sexually active, talk to your doctor about birth control and STD prevention, including the human papilloma virus (HPV) vaccination.

 In your 20s

Gaining weight is common during this decade, particularly as your body takes on a more adult frame. Plus, with college exams and/or work demands and a busy social schedule, you might find it difficult to get the rest, food and exercise you need. Maybe you drink coffee in the morning to get yourself going, or you sip wine at night as a social release. Unfortunately, these behaviors can become a slippery slope toward adopting unhealthy habits. Both alcohol and caffeine interfere with your ability to get quality sleep, which can increase your risk of problems later in life. Plus, overindulging in alcohol can increase your risk of engaging in unsafe practices (including unprotected sex).

What to do: Adopt healthy habits now while you’re young, so you’ll carry them with you into adulthood. “Strive to get 150 minutes of cardiovascular activity each week (things like jogging, walking and cycling), plus two to three days of resistance training and weight-bearing exercise,” suggests Swenor. Not only will these activities help you build strong bones and stave off osteoporosis, they also encourage healthy brain development. Take steps to prevent substance abuse, accidents and sexually transmitted infections and diseases – and get the appropriate screenings from your physician. Thinking about starting a family? Visit your doctor, eat healthy and take 400 to 800 mcg of folic acid daily.

Related topic: Q’s You’re Embarrassed to Ask Your Gynecologist (But Should)

In your 30s and 40s

Many women in this age bracket are juggling child rearing, job demands and aging parents. If you have children during these years, you may also be navigating hormonal changes from childbirth and nursing. “A lot of women are burning the candle at both ends during their 30s and 40s,” Swenor says. Unfortunately, that approach has significant drawbacks, including weight gain. Getting sufficient sleep helps stave off food cravings, and that’s critical during your 30s and 40s when your metabolism is slowing.

What to do: Prioritize self-care. Practice mindfulness, take a yoga class, try Pilates – any activity that offers you “me” time and minimizes stress is fair game. Then, eat a healthy diet, get seven to nine hours of sleep and work out four to five times each week. You should also ask your doctor to screen you for diseases like diabetes, thyroid disease and cardiovascular risk factors (including cholesterol levels and blood pressure).

 In your 50s and 60s

Just like the teenage and childbearing years, these decades are fraught with hormonal shifts and changes. Many women experience insomnia, night sweats, mental fog and depression as they go through menopause. You may notice hairs cropping up on your chin, neck and face at the same time as secretions in your nether region lessen. Add it all together and you could notice changes in sexual desire and function. Shifting hormones may also lead to cholesterol and blood pressure concerns.

What to do: Eat a predominantly plant-based diet where 80 to 85 percent of your plate is filled with fruits, vegetables and whole grains. Eliminate processed foods, soda and cheese as much as you can. To increase desire and sexual activity, get sufficient sleep, reduce your stress level, exercise daily, communicate openly with your partner about sex and consider using a good water-soluble lubricant, suggests Swenor.

70s and beyond …

During your 70s, you may notice difficulty with focus, balance and agility. Your appetite and sleep cycle may change and you may find yourself going to bed earlier at night and waking up earlier, too.

What to do: Take steps to prevent falls in and around your home, get your eyes checked and make sure you have the appropriate prescription eyeglasses. Develop a daily schedule for meals, bedtime and waking time. Exercise regularly – including both cardiovascular activities and strength training – so you can maintain your balance and strength. Also, visit your doctor at least annually.

The key to wellness throughout your life, and especially during your golden years, is maintaining healthy lifestyle habits. Be sure to avoid activities that are known to increase your risk of developing certain diseases. Then, eat a clean diet, exercise regularly, challenge your mind and remain socially engaged with friends, family and strangers.

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

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As flu activity continues to be widespread in Michigan, Katherine Reyes, M.D., MPH, medical director of Henry Ford’s Infection Prevention and Control, offers these 5 tips to help prevent the spread of germs:

1. Get your flu shot. The flu shot is the best way to protect yourself, and it’s not too late to get vaccinated. Adequate supply is still available. While it may not stop you from getting the flu, the vaccine helps lessen the symptoms and decrease the risk for complications. Anyone six months and older should get a flu shot every year.

2. If you’re sick, stay home. Rest and drink plenty of liquids to stay hydrated. Avoid going out to prevent the spread of germs.

3. Wash your hands. Frequent hand washing is essential, especially before touching your face and mouth. Soap and water is best; if not available, use alcohol-based sanitizing gel or wipes.

4. Clean and disinfect your home and office. Some germs can stay on hard surfaces like door handles and countertops for at least 24 hours.

5. Talk to your doctor. If you have flu-like symptoms, call your doctor to discuss medication specific for flu. Treatment can lessen the duration of your symptoms and prevent complications, like those associated with this year’s most troublesome strain, H3N2. This is especially true for children ages five and under, seniors ages 65 and older and those who have chronic medical conditions like diabetes, asthma or heart disease, or who are pregnant.

Treatment of the Flu

If you do get the flu, there are prescription medicines called “antiviral drugs” that can be used to treat flu illness. These medicines are prescribed by a doctor and are not sold over the counter. When used for treatment, antiviral drugs can lessen symptoms and shorten the time you are sick by one or two days. They also can prevent serious complications like pneumonia.

Studies show that flu antiviral drugs work best for treatment when they are started within two days of getting sick. However, starting them later can still be helpful, especially if the sick person is at high risk of serious flu complications or is very sick from the flu.

The flu is a virus, so antibiotics will not effectively treat flu symptoms.

When the Flu Becomes Serious

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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Shingles, also called herpes zoster, is a painful skin rash affecting up to 1 million Americans every year. Caused by the varicella zoster virus—the same virus that causes chickenpox – shingles typically begins with pain, numbness or itching that eventually develops into a rash. Shingles can also cause headache, fever, chills and stomach upset.

“If you’ve ever had chickenpox, you can get shingles,” says Sean Drake, M.D., internal medicine physician at Henry Ford Health System. “Even people who think they’ve never had chickenpox may be at risk since they may have contracted a very mild case that didn’t cause obvious symptoms.” In fact, nearly one out of three Americans will develop shingles during their lifetime.

Here are answers to the most frequently asked questions about this strikingly common adult-onset illness:

Q: What is the shingles virus?

Dr. Drake: It’s a reactivation of the varicella zoster virus, which causes chickenpox. Most people born before 1990 were exposed to chickenpox as kids. The virus lies dormant in the body in nerve tissue. Our immune system forgets about it until it re-emerges – and when it does, it comes back with a vengeance.

Q: What are the primary symptoms?

Dr. Drake: Initial symptoms may include pain, numbness, burning and itching. Since the virus reactivates along a nerve, patients typically develop a rash with little fluid-filled vesicles that appear in clusters on the skin that show up almost in a line. While most cases of shingles resolve on their own within a few weeks, resulting nerve pain can last for months or even years after the rash fades away.

Q: Who is most susceptible?

Dr. Drake: Almost all older Americans harbor the varicella zoster virus but the risk of developing shingles – and suffering from severe pain – increases with age, rising sharply after age 60. People who have autoimmune conditions, or who are battling cancer or other diseases that are assaulting their immune system (such as human immunodeficiency virus) are also at higher risk.

Q: What is the best way to prevent shingles?

Dr. Drake: Get vaccinated. Until recently, the only vaccine for shingles was a product called Zostavax^®. Now, the CDC voted to make a new vaccine called Shingrix^® the preferred vaccine for all adults over age 50 (Zostavax is recommended only to those over age 60). Approved in 2017, Shingrix is much more effective than its predecessor but it requires two shots instead of just one. If you’ve already been vaccinated with Zostavax, ask your doctor for the new vaccine five years after your dose of Zostavax.

Q: Should you get vaccinated if you’ve already had shingles?

Dr. Drake: Yes. Unfortunately, you can get shingles more than once during your lifetime. Getting vaccinated will help prevent future recurrences of the disease.

If you develop shingles, see your doctor. Treatments are available both to help minimize pain and to help speed up your recovery. Remember, too, that shingles is contagious – even before the rash appears. So even though you can’t “catch” shingles, you can give varicella zoster (or chickenpox) to people who haven’t been exposed to the virus, including newborns and unvaccinated children.

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

Dr. Sean Drake is an internal medicine physician who sees patients at Henry Ford Medical – Sterling Heights.

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Your kidneys are essential to how your body functions. They are responsible for filtering your blood and removing waste from the body. But what happens when they are damaged or stop working the way they are supposed to?

Ultimately, you risk developing serious, life-changing health conditions like chronic kidney disease. “Chronic kidney disease includes conditions that damage kidneys and decrease their ability to eliminate waste products from the body,” says Snigdha Reddy, M.D., a nephrologist (kidney specialist) for Henry Ford Health System.

Chronic kidney disease affects one in ten adults. In women, over 195 million cases have been reported worldwide, and it’s the eighth leading cause of death in women.

Having a family history of kidney disease in your family can put you at a higher risk, so being aware of your health history is important. Even your heritage (primarily African, Asian or Native American) can be a factor.

People who are affected by kidney disease are at an increased risk for hypertension and heart-related issues such as heart attacks or stroke. There are several health conditions known to cause or lead to a possible case of kidney disease, including:

• Diabetes
• High blood pressure
• Kidney stones
• Genetic disorders
• Tumors
• Lupus
• Repeating urinary tract infections

Are Women More Likely to Get Chronic Kidney Disease?

Some estimates show a higher incidence of chronic kidney disease in women, compared with men, globally. Dr. Reddy says the biggest reason is limited awareness and access to proper care around the world. “Low awareness of the disease itself may lead to delay in diagnosing chronic kidney disease,” she says.

Women are also more likely to develop kidney disease because conditions such as lupus and kidney infection are more common in women.

If you are pregnant or thinking about getting pregnant, it is a great time to talk to your doctor about any kidney issues and the possible need to test for them. Having chronic kidney disease can make it harder to get pregnant and cause high-risk pregnancies.

What Symptoms Could Signal a Kidney Issue?

Unfortunately, most symptoms associated with chronic kidney disease do not occur until the disease is quite advanced. If you are experiencing fatigue, poor appetite, swelling feet, or puffiness around the eyes, consider getting tested for the disease. “Early detection and treatment is the best way to prevent it from getting worse,” says Reddy. “When kidney disease progresses, it may lead to kidney failure.”

Kidney disease can be detected in a couple different ways. The first is a urine test that checks for the presence of the albumin protein. Too much of this protein can indicate possible signs of kidney damage. The second, uses your age, race, gender and a blood test to check creatinine levels (a waste product). This test can measure kidney function or determine your stage of kidney disease.

How is Chronic Kidney Disease Treated?

Even though there is no definite cure for kidney disease, there are several measures available to slow the progression of your condition to kidney failure. If you are diagnosed with chronic kidney disease, the best treatment is to live a healthy lifestyle by eating well and getting plenty of exercise. Dialysis is another treatment option if your condition prevents your body from removing access wastes and fluids.

“This can be done either by machine (hemodialysis) or using fluid in the abdomen (peritoneal dialysis),” says Dr. Reddy. “Kidney transplantation is the other treatment option for kidney failure.”

How Can You Keep Your Kidneys Healthy?

The best way to prevent chronic kidney disease is use common sense about your health. If you have a pre-existing health condition like high blood pressure or high blood sugar, take steps to lower it. You should also continue (if you aren’t already) to exercise regularly, eat a balanced diet and drink plenty of water.

By taking care of your kidneys and sharing what you know about chronic kidney disease, you help other women live the healthiest lives they can.

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

Dr. Snigdha Reddy sees patients at Henry Ford Medical Center – Columbus.

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The American Heart Association’s recently revamped high blood pressure guidelines specifically mention adopting the DASH diet to avoid or control hypertension. But what is it? And what are steps you can to take today to incorporate this healthy way of eating into your life?

“DASH closely models general healthy diet recommendations we make as dietitians,” says Andrea Thelen, a registered dietitian nutritionist with Henry Ford Health System. “It does line up with the USDA dietary guidelines, too.”

Named best overall diet by U.S. News and World Report for the eighth year in a row, DASH is really a diet designed specifically to lower high blood pressure. DASH, or Dietary Approaches to Stop Hypertension, was developed by a team of doctors, registered dietitians and other health professionals at the National Institutes of Health (NIH) in the late 1990s. Researchers found that a diet focused on vegetables, fruits, whole grains, low-fat dairy and lean proteins together had a definite impact on lowering blood pressure without medications.

According to the American Academy of Neurology, a recent study also found an association between “DASH-ing,” as fans call it, and fewer depression symptoms in older adults. The researchers attribute the association to the vitamins and nutrients found in healthy foods, which are the building blocks for neurotransmitters and chemicals necessary for healthy brain function.

The basics of the DASH way of eating, according to the NIH, include:

• Eating vegetables, fruits and whole grains. DASH recommends three to five servings each of fruits and vegetables per day, and six to eight servings of whole grains.
• Limiting dairy to two to three fat-free or low-fat dairy products per day.
• Including fish, poultry, beans, nuts and vegetable oils (3-6 or less servings per day of fish or poultry; 2-3 fats or oils per day; 3-4 servings of nuts, seeds or legumes per week)
• Severely limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products and tropical oils such as coconut, palm kernel, and palm oils.
• Limiting sweets and sugar-sweetened beverages to three to five or less per week.
• Limiting sodium to 2,300 mg per day.

Related topic: The Hidden Sources of Sodium in our Diets

“If you’re on a good meal plan like DASH with whole grains, fruits, vegetables and legumes, spaced out appropriately throughout the day, you can still feel like you’re eating enough,” Thelen says. “Even if you’re eating fewer calories than you were before, if you’re eating high-fiber foods, you’ll find yourself feeling full longer.”

Here are five ways Thelen recommends to slowly start incorporating DASH into your daily eating habits:

1. Add at least two servings of fruit and vegetables into your day. The DASH overall goal is three to five servings each of fruits and vegetables. The typical American diet includes a serving or two. So start small; add a serving to each meal or replace one snack. Along with providing fiber, eating more produce also adds potassium, a natural diuretic, triggering your body to remove extra fluid – and extra sodium along with it.

Related Topic: Learn to Love Your Veggies

2. Check labels for sodium. DASH recommends less than 2,300 mg of sodium per day. And don’t be fooled by misleading labels, Thelen says.“If it says ‘low sodium,’ it’s under 140 mg of sodium per serving,” she explains. “If it says ‘reduced sodium,’ that doesn’t mean it’s low. It’s just a quarter less than the original recipe. And ‘light’ means 50 percent less sodium. So it’s important to read labels.”

3. Start a food journal. “You can look at where you can add a fruit or vegetable, or exchange something with high sodium with something high in potassium,” Thelen suggests. “And I feel it helps people identify where they need help with their diet and be accountable.”

4. Stop skipping meals and enjoy them with DASH-friendly foods. “A lot of times my patients are not eating three meals a day,” Thelen says. “I have a lot of patients who skip breakfast, have a light lunch, then binge in the evening, especially patients who work full-time. I get it; if I do not eat a good lunch, I’m starving when I get home. So it takes planning.”

5. Limit sweets to three to five or fewer servings per week. And the DASH diet suggests any sweets consumed should be low in fat. The easiest way to start eliminating sweets is to limit your access to them. If you do not buy sweet treats at the grocery store or keep them in your house, you’re less likely to eat them.

Have concerns about your blood pressure and heart health? Schedule an appointment with your doctor at henryford.com or by calling 1-800-HENRY FORD.

Andrea Thelen is a registered dietitian nutritionist for the Henry Ford Center for Health Promotion and Disease Prevention, as well as seeing patients from the Henry Ford Heart & Vascular Institute.

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Americans are increasingly on the road – whether for business or personal reasons. And while some travel can be a healthy pursuit, jet-setting regularly can also take a toll on your health. In fact, frequent business travelers tend to suffer from health problems ranging from obesity to insomnia.

“Oddly enough, those who never travel and those who travel the most seem to be the sickest,” says Daniel Seidman, D.O., Family Medicine and Sports Medicine specialist at Henry Ford Health System. “Those who never travel may be restricted by chronic conditions or poor overall health, which prevents them from even boarding a plane. So, for the average ‘healthy’ American, the more you travel, the sicker you are.”

The good news: If you have to travel often for work, there are several steps you can take to stay well. Here are six common health concerns among frequent travelers – and what you can do about them:

1. Sleep. Sleep is a hot commodity for everyone – and lack of shut-eye (whether from travel or not) is major contributor to chronic disease. For travelers, the biggest concern may be something called jet lag disorder, a sleep disturbance that worsens based on the number of time zones you cross. Risk factors include flying east, traveling across multiple time zones and older age.What to do: You can begin to adjust your schedule by going to sleep and waking up earlier/later a few days before your trip to offset the effect of a time change. Avoiding alcohol and caffeine on your trip can help your body find its rhythm. Also, getting outside in the sunlight will help regulate your biological clock (staying indoors can worsen the situation). Some travelers find that staying hydrated and consistent with meals can help offset jet lag.

2. Diet. Convenience foods tend to be loaded with calories, chemicals and preservatives. But when you’re on the road and eating airport (or worse, airline) food, options are not only limited, they’re expensive! Adding to the problem, restaurant portions are typically two to three times higher than recommended, according to the American Heart Association, which contributes to our worsening obesity epidemic.What to do:  Bring food with you to the airport, especially convenient snacks such as whole fruit and nuts. “I even travel with baggies filled with oatmeal – one for each morning I’ll be away from home,” says Seidman. While airport security won’t allow you to carry liquids, you can bring an empty bottle and refill it with water. Once you arrive at your destination, hit the grocery store for fruit, veggies and other healthy snacks to keep handy during your trip.

3. Exercise. Ideally, every adult should get 150 minutes of moderate physical activity per week. Not only does exercise help stave off chronic disease and keep excess pounds at bay, it can also boost your energy level and productivity. The rub: Frequent travel is usually synonymous with sitting still.What to do: Spend some time in the hotel gym or go for a run. You can even find workouts on YouTube that you can do in your hotel room without any special equipment. Walk to meetings or meals whenever possible.

4. Musculoskeletal problems. “An airplane seat (and the terminal seats) leave much to be desired in terms of ergonomics,” says Seidman. “This can cause pain and muscle spasms if you fall asleep in an odd position.”What to do: Bring along an ergonomic neck pillow to prevent neck strain and get up and move about the cabin as much as possible during long flights.

5. Emotional well-being. Traveling is not only physically exhausting, it can also be emotionally isolating. “Having a strong social support system can mitigate some of the detrimental effects of frequent travel,” says Seidman. “Without support, travelers may be at risk for depression.” Plus, many airports serve alcohol throughout the day, which can intensify negative emotions.What to do: Use FaceTime and similar technology to stay in touch with friends and family. Even babies and small children can recognize your voice and face – and both you and your children can draw comfort from those exchanges.

6. Exposure to cold, flu and other viruses. It’s no secret that frequent travelers are at increased risk of contracting bugs. Any surface that is touched by a lot of people could pose a threat. Airplanes, trains and buses are a hotbed for infections thanks to recirculated air, grimy tray tables and dirty bathrooms.What to do:

   Keep your hands clean. Hand sanitizers are great in a pinch – and they can do double duty on tray tables, seats and armrests. Just keep in mind that hand sanitizers do not replace soap and water. 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.

“Despite these precautions, if you think travel is taking a toll on your physical, emotional or mental health, it may be time to raise these concerns with your boss and your doctor,” says Seidman. “While face-to-face meetings cannot be replaced, maybe some of the other purposes of your travels can be accomplished with technology.”

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

Subscribe today to get all the latest articles from Henry Ford experts on wellness, including nutrition advice, fitness ideas, sleep tips and more, emailed right to your inbox every week.

Dr. Daniel Seidman specializes in family medicine and sports medicine, and sees patients at Henry Ford Medical Center – Detroit Northwest.

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Hang in there. Gray skies are clearing. The sun is breaking through. Chances are as the days brighten with spring, so will your mood.

It’s science. A lack of sun can lead to a lack of energy, sluggish, sad moods and a general case of the blahs. Effects vary person to person, but the changes in mood that can be triggered by a lack of sun are well documented.

However, even when the sun is kissing the skin again, especially in sun-deprived climates, it can take some time to feel a boost in mood. One way to get there faster – and also help avoid dips in mood throughout the year – is through food, specifically those rich in vitamin D, magnesium and omega-3s.

“Generally, foods rich in such nutrients are known to boost brain health and believed to help overcome drops in dopamine or serotonin and other brain chemicals and functions connected to mood,” says Julie Fromm, a registered dietitian nutritionist with Henry Ford Health System.

It’s not hard to increase intake of these crucial brain and mood nutrients. They’re found in every day foods, at regular stores and require no special preparation or diet.

But first, the basics. Fromm suggests that you eat the recommended amount of calories each day, around 1,800 to 2,000 for most people. Make sure those calories come from a variety of healthy foods, and are eaten throughout the day.

Don’t forget the importance of sleep. No food, even foods known as the best for brain health, or any amount of coffee or supplement will rescue you from a lack of sleep. It also bears repeating that physical activity is a must. It feeds the mood centers of the brain as well.

With sleep, activity and calorie intake accounted for, Fromm recommends looking for foods with:

Vitamin D

Lack of vitamin D (aka the Sunshine Vitamin) has been connected to higher levels of depression and can affect the severity of depression. An RDN, pharmacist or your doctor can address questions about a deficiency and help determine if your deficiency is serious. You can get vitamin D from different sources, including supplements. You can also get it through sun exposure. Finally, you can eat your vitamin D, a must for the sun-deprived.

The best sources are egg yolks, eel (try it in sushi), mushrooms (if exposed to UV light not grown underground), dairy milk, yogurt, cheese, canned fish and fortified tofu. If drinking non-dairy milk, check the label for vitamin D.

Magnesium

While it’s found in many foods and 400 mg a day is recommended, only about half of the population in the U.S. gets enough of the mineral, according to the U.S. Department of Agriculture. Magnesium plays a role in many functions of the body, including cognitive function.

Great sources of magnesium are beans and legumes, nuts, pumpkin seeds, chia seeds and flax. Oatmeal, broccoli, peanuts and soybeans are especially high in magnesium, as are dark leafy greens such as spinach and chard. Dark chocolate, cocoa powder, avocados, figs, whole-wheat bread and fortified cereal are good sources as well.

Omega-3 fatty acids

The evidence is clear. Omega-3s do the brain good. The heart too. These acids are known to aid in a number of health conditions. However, the body doesn’t naturally produce omega-3 acids so it’s critical to get them from food. Some 70 percent of the population is believed to be omega-3 deficient.

You can find it in fish, beans (navy beans especially), walnuts, omega-3 eggs (eggs from chickens that have been fed omega-3s), spinach, grass-fed beef, flax and chia seeds. Hint: Sardines in water can be used just as you would tuna and are loaded with Omega-3s. Alaskan salmon, herring and mackerel are other fish high in Omega-3s and low in mercury.

Oils such as cod liver and canola also contain omega-3s. Many foods such as margarine and peanut butter have Omega-3s added, helping you reach the needed 1,200 – 1,800 mg needed per day.

Related topic: 10 Foods That Seem Healthy But Aren’t

Avoid the comfort food trap, which typically means eating foods with a combination of fat, sugar and salt. “No natural food contains all three,” Fromm cautions. “While eating a favorite might bring pleasure at the moment, the more we eat it, the more we need to kick up the dopamine levels that lead to that happy mood.”

And always remember food is better than vitamin supplements. Food, especially plant-based foods and proteins, contain major vitamins and nutrients and also phytonutrients not found in supplements. Supplements also can interact with prescriptions drugs. And unlike the nutrient-rich foods, supplements are missing the minerals and fiber that are good for many parts of the body, including the heart.

For more nutrition advice and healthy recipes, visit our EatWell section and subscribe today to get a free weekly round-up of our latest posts.

Julie Fromm, R.D., is a community dietitian with Henry Ford Health System’s Generation With Promise program, which focuses on empowering youth and families in the community to increase their consumption of healthy foods and physical activity and balance caloric intake.

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With today’s 24/7 schedules and unrelenting demands, it’s no surprise that Americans are trying to squeeze in activity anywhere they can. Some are even exploring nearly passive ways to work out – particularly since the vast majority of us spend most of our time sitting.

Standing desks are becoming increasingly popular – perhaps for good reason. A review study published in the European Journal of Preventive Cardiology reported that people who stand burn an extra 0.15 calories per minute compared to those who sit. While that may not seem like much, it could translate into losing 5 pounds or more over the course of a year, assuming your daily calorie intake remains steady.

But you don’t have to buy a new desk to reap the benefits of standing. Instead, focus on maximizing time on your feet throughout the day with these ideas.

1. Stand while you work. Studies show that people who use standing desks move more throughout the day than those who sit. That movement increases the number of calories you burn in a day – but you don’t have to stand at your desk to benefit. Stand up while taking calls. Use a podium when you’re reviewing notes. Walk to a co-worker’s desk instead of sending that email. And take every opportunity to visit the water cooler.

2. Take frequent breaks. Whether you’re sitting or standing, make a commitment to take short active breaks throughout the day – and go for a change in scenery. Visit your co-worker across the hall. Take a stroll to the restroom. You can even take advantage of your workplace’s stairwells.

3. Watch your alignment. Back and neck problems are typical among people who sit for large chunks of time. Stay on your feet, and you could sidestep issues related to improper alignment. Just be sure to stand tall with your hips lined up over your feet and your neck in line with your shoulders. Also, wear comfortable shoes and get an ergonomic floor pad, if your feet start to hurt. You can even try a deskside yoga workout or engage in stretching exercises at your workstation.

Don’t Just Stand – Walk!
However, using a standing desk isn’t a replacement for exercise. If that’s all you do to stay fit, you’ll still be falling short of physical activity recommendations. Whether you sit or stand on the job, try to:

• Get 150 minutes of exercise weekly
• Take steps to stay mobile both at home and at work, as excessive sitting has been linked to chronic health conditions such as diabetes and anxiety
• Eat a healthy diet
• Get sufficient shuteye

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

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It’s one of the most dreaded screenings on people’s healthcare to-do lists. Colonoscopy time. Often the anticipation — and a little unpleasantness as you prep — is much worse than the actual test.

Here’s why getting over that mental hurdle and getting it done is so important: Colorectal cancer is the third leading cause of cancer death in the United States, taking an estimated 50,000 lives annually. Yet, it’s also one of the most treatable forms of cancer if detected early. In many cases, screening can even prevent the disease from developing.

“Most people who have polyps, and even those who have colon cancer, don’t experience any symptoms,” says Amalia Stefanou, M.D., colon and rectal surgeon at Henry Ford Health System. That’s why screening with colonoscopy is so important. The simple procedure allows doctors to detect cancer in earlier, more treatable stages. It allows gives them an opportunity to remove polyps during the exam and prevent a cancer from developing.

Unfortunately, a clean colon is required for doctors to find and remove polys – and that requires some preparation. Colonoscopy prep has two parts: diet and a course of strong laxatives. It might sound daunting, but these six steps will help you sail through:

1. Follow instructions. Your doctor will provide you with detailed instructions prior to your exam. The goal of these instructions is to help you clean out the digestive tract so your doctor can easily see polyps and other abnormalities – and so you don’t have to go back for a second look. Make sure you understand the instructions and call your doctor with any questions.

2. Stock your bathroom. Pick up your physician-prescribed liquid laxative, along with some medicated wipes with aloe and vitamin E and skin-soothing moisturizer (such as Vaseline or Aquaphor). You might even consider applying diaper rash ointment or hemorrhoid cream before prep to help protect your skin.

3. Watch your diet. A few days before the procedure, you’ll need to avoid whole grains, raw fruits and vegetables, nuts, seeds and meat. Instead, you’ll eat mostly white foods – things like rice, pasta, bread and potatoes, along with cooked or canned fruits and vegetables.

4. Drink clear fluids. The day before screening, you’ll eat a clear liquid diet – things like apple juice, Jell-O, clear soft drinks, popsicles and broth. Drinking a lot of fluids will help you stay hydrated. Just avoid anything with red, blue or purple dye.

5. Doctor your prep drink. A lot of people find the prep drink tough to tolerate. To make it more palatable, keep it cold, drink through a straw and suck on lemon flavored or tart candies after each glass to squelch the unpleasant taste. If the solution doesn’t come flavored, you can also add powdered drink mix for flavor (as long as it’s not red, blue or purple – try lemon flavor).

6. Stay on schedule. For many people, the most difficult part of a colonoscopy is making the appointment. “The key is to stay on schedule in terms of when you’re supposed to get screened,” Dr. Stefanou says. On prep day, you’ll need to be close to a bathroom. On test day, you will be sedated and will need time for the medication to wear off.

Health authorities recommend people who are at average risk of colorectal cancer begin colonoscopy screening at age 50. People who have a family history of the disease, those who have had benign polyps or people who have other risk factors like inflammatory bowel disease, should discuss when to start screening with their doctors. Some people may need to start colonoscopy screening as early as age 21.

“In general, colonoscopies are safe and well tolerated. Most people don’t even remember the procedure,” Dr. Stefanou says. “And after it’s over, we can tell you if there were any polyps or signs of cancer and when your next scope will be due.”

In between colonoscopies, it’s important to stay on top of your gastrointestinal health and discuss any changes in bowel habits with your doctor. Most important, don’t ignore rectal bleeding. “People tend to self-diagnose all rectal bleeding as hemorrhoids, but that’s not always the case,” explains Dr. Stefanou. “It’s better to get checked out. Not only will you gain peace of mind, but you can wait 5 to 10 years before your next colonoscopy screening.”

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

Dr. Amalia Stefanou is colon and rectal surgeon who sees patients at Henry Ford Hospital in Detroit and Henry Ford Medical Center – Columbus in Novi.

The post How to Get (Mentally and Physically) Colonoscopy Ready appeared first on Henry Ford - LiveWell.

Having a busy day-to-day schedule can make it easy to lose sight of things that may be affecting your health. When you finally get home after a long day, you might wash the dishes, take a shower and brush your teeth before heading to bed, but what if your efforts are doing more harm than good?

Believe it or not, there are commonly-used items in each of those activities that may expose you to harmful bacteria.

Robert Tibbetts, Ph.D., a microbiologist in the Department of Pathology and Laboratory Medicine at Henry Ford Health System, explains why some items are more likely to cultivate bacteria and why you should replace them frequently to help keep yourself safe.

Sponges

The common kitchen sponge is used for anything from doing the dishes to wiping off a counter top. A sponge is often used with warm water, making it an ideal place for bacteria to grow and multiply. According to a recent study, a kitchen sponge should be replaced on a weekly basis. The study found that kitchen sponges had not only more bacteria, but also more types of bacteria, than originally expected.

Separately, Dr. Tibbetts’ team recently analyzed swabs taken from a surface that was cleaned with a kitchen sponge that had not be recently replaced. Despite using a cleaning agent, the bacteria detected after “cleaning” was potentially dangerous.

“We detected bacteria that can cause wound infections, and other types that can cause respiratory illness,” said Tibbetts. “Three of the types of bacteria found can be resistant to antimicrobial agents, and therefore very difficult to treat.”

While replacing kitchen sponges weekly may require a small investment, keeping yourself and your family safe will be well worth it.

Toothbrushes

According to the American Dental Association (ADA), you should replace your toothbrush every three to four months, or sooner if the bristles become frayed.

“Any item that is used for cleaning and allowed to air-dry, like a toothbrush, should be replaced frequently,” Tibbetts said.

Even if you do replace your toothbrush within the recommended three-to-four-month range, there are a few things you can do to help keep it clean while you have it, according to the ADA:

• Do not share your toothbrush with anyone else.
• Thoroughly rinse toothbrushes with tap water after brushing to remove any remaining toothpaste and debris.
• Do not routinely cover toothbrushes or store them in closed containers, as this promotes the growth of microorganisms.

Shower Loofahs

A study published in the Journal of Clinical Microbiology found loofahs made from natural products to be a breeding ground for microorganisms that can cause irritation or infections. Shower loofahs are porous and often damp … making them an ideal place for bacterial growth.

To minimize risk of harmful bacterial growth, a loofah made from natural products should be replaced approximately every three to four weeks, Tibbetts said. Shower loofahs made from synthetic material have a slightly longer lifespan.

“If you are using a synthetic sponge or loofah, you should replace that about every six to eight weeks,” Tibbetts added. “This is because synthetic material is less prone to bacterial growth than natural material.”

Regardless of time and material, you should replace these items immediately if you see mold or smell mildew at any point.

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

Dr. Robert Tibbetts is the associate director of microbiology in the Henry Ford Department of Pathology and Laboratory Medicine.

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In today’s digitally driven society, most of us wander around with devices attached to us like another limb. And smartphones, YouTube, social media and other technology do have productive uses – they play an important role in our ability to stay connected, achieve overall wellness, and even learn how to build a Lego pancake maker. But they also come with serious drawbacks. There’s even evidence to suggest that devices – and their accompanying apps – are addictive.

Smartphones not only flood the brain’s pleasure center with feel-good chemicals like dopamine, they can also they distract you from important activities like driving and walking, explains Rachel Lee, M.D., a family medicine doctor at Henry Ford Health System. “There are more car accidents, walking injuries and other incidents because people are so obsessed with their phones, they literally can’t put them down,” she says.

Perhaps equally important, cell phone technology can prevent us from being present in our lives. So while they might help us track everything from our mileage to our heart rate, they can also cause us to isolate. The end result: We miss out on real-world experiences.

Here, five ways to rein in a device addiction:

1. Set boundaries. Sit down with your family and establish some limits. You might agree to make the kitchen table a screen-free zone, for example, or station phones in a centralized location (not in bedrooms) overnight. “And when you’re interacting with someone – whether over a meal or in a grocery store checkout line – agree to silence your cell phone,” Lee suggests.

2. Use “airplane mode.” When you need a mental break throughout the day, take advantage of your phone’s “airplane mode.” Uninterrupted time is critical not only to ensure you complete tasks but also to unleash your creativity. Your brain needs time to think, ponder and plan. And you need some peace!

3. Be safe. Put away your phone when you’re on the move. “Whether you’re driving, walking or just moving from point A to point B, looking at a phone when you’re mobile isn’t safe,” says Lee. Can’t resist the urge to review a text when you hear the signature chime? Put your phone out of reach (in a glove box, backpack or purse) and wait until you reach your destination to sneak a peek. On-the-go games and apps like Pokemon Go might encourage activity, but they could also cause you to run into to something.

4. Fiddle with your settings. Turn off the notifications for your go-to apps like Facebook, Twitter and Instagram. If you hear something chime, beep or otherwise blare, make sure it’s truly worthy of your attention – and that it’s a welcome (or at least necessary) distraction.

5. Power down an hour before bedtime. Digital devices should be nowhere near your bed, Lee says. Instead, put your phone on airplane mode and leave it in a central location to recharge (like the kitchen or dining room). The blue light that emanates from digital devices, whether cell phones, laptops or TVs, can interfere with sleep and make you groggy during the day.

Most important, remember there is life beyond cell phones, tablets and laptops. “It’s good for your brain to be bored rather than consistently engaged and focusing on bright lights,” Lee says. “It’s like any other addiction, you need to learn to manage it.”

So instead of reaching for your phone, sit with your boredom, prop open a book or let your mind wander. And if you’re a parent, keep in mind that it’s your job to model healthy device use for your children. If they see you glued to your phone, chances are good, they’ll follow suit.

To make an appointment with a Henry Ford doctor who can help you learn to manage stress and live healthy, 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. Rachel Lee is a family medicine doctor, seeing patients of all ages at Henry Ford Medical Center – Harbortown in Detroit.

The post Need a Digital Detox? 5 Tips to Unplug appeared first on Henry Ford - LiveWell.

Most people are at least moderately intrigued by their poop – and the vast majority of us peer into the toilet after a bowel movement to view what our bodies produced. As embarrassing as the subject can be, looking is the right thing to do.

Paying attention to the color, size, shape and smell of your poop can tell you a lot about your health. When it comes to poop, “normal” is a relative term.

“Instead of focusing on achieving a certain ideal, you should tune in to changes in what has always been normal for you,” says Radhika Aggarwal, M.D., a gastroenterologist at Henry Ford Health System. There are ranges of normal in terms of frequency, color, size, shape and consistency that could offer clues about how your body is functioning.

Answering the Embarrassing Questions

Here, we ask Dr. Aggarwal to answer your most pressing questions about poop:

Q: What factors affect your poop?

A: What you eat is the main factor in the consistency and frequency of your stool. The amount of fiber and water in your diet, as well as whether you’re eating greasy or fried foods, can dramatically affect how often you visit the toilet. Travel, hormonal shifts, medications and multivitamins, and your activity level also affect your bowel habits. The appearance and experience of your bowel movements can vary from day to day and also change as you age.

Q: What is the “normal range” for frequency?

A: The idea that good bowel health requires a daily poop is a myth. Anywhere from three times a day to once every three days is within the normal range. If you’re going more or less than those benchmarks, your bowel habits are probably in the abnormal range. But that doesn’t mean it’s harmful. If you go three times a day without abdominal pain or discomfort, that’s probably normal for you. If, on the other hand, you have a daily bowel movement but suffer from abdominal pain, you may want to discuss it with your health care provider.

Q: Which poop colors are concerning?

A: People are often very concerned about color, but the color of your poop is really based on what you’re eating and the amount of bile in your stool. Anything from light yellow to dark brown is normal. Abnormal colors that can be concerning include:

• Bright red could be a sign of gastrointestinal bleeding (unless you’ve ingested a lot of cherries, beets or red food coloring).
• Black indicates digested blood, unless you’re taking an iron supplement, or have recently taken Pepto Bismol, which may turn stool black.
• Gray or clay-colored may indicate a blockage in the bile duct.

Q: What is normal in terms of consistency?

A: Something called the Bristol Stool Scale can help you determine whether the consistency of your poop is “normal.” Types 1 and 2 are constipated, type 3 and 4 are in the normal range, and types 5 through 7 are leaning toward diarrhea. If you fall in the constipated range, eating more fiber and drinking more water can help. If you’re on the other end of the spectrum, eating more fiber can also help since it bulks up your stool. Your goal: soft, fully formed stools that are easy to pass without straining.

Q: How do you know if your stool is concerning?

A: An abrupt change in your bowel habits can indicate something happening in your body. Constipation may be an indication that you’re not getting as much water, fiber or exercise. It could also arise from a multivitamin or medication you’re taking. Loose stools can be a sign that you’re suffering from a food intolerance, reaction to medication or inflammation in the colon. Changes can also be a sign of a more serious health concern like a blockage caused by cancer or a mass or something slightly more benign like a hormonal dysfunction such as thyroid disease. In any case, if you notice a big change from your norm that lasts more than a few days, seek advice from your doctor.

When it comes to analyzing your poop, paying attention to change is the best thing you can do.

Related Topic: What Do Your Body’s Odors Say About Your Health?

“If your stool has always been a certain way, it usually doesn’t indicate something wrong is going on with your body,” says Dr. Aggarwal. “Instead, look for things like a change in your bowel habits especially if associated with abdominal pain, blood in the stool or changes in appetite or weight loss, which could be signs of something more serious.”

Most important, stay on top of your colon health. If you’re age 50 (or older), get a colonoscopy. If you’re under 50 and have a family history of colon cancer, talk to your doctor about the right time to start screening. And no matter what, consult with your primary care provider if you notice any change in your normal bowel habits.

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

Dr. Radhika Aggarwal is a gastroenterologist, specializing in digestive disorders and seeing patients at Henry Ford Hospital in Detroit and Henry Ford Medical Center – Fairlane in Dearborn. 

The post What Your Poop Says About Your Health appeared first on Henry Ford - LiveWell.

Asthma is the most common chronic condition in children, affecting 8.4 percent of people under age 18 in America. Beyond the coughing, wheezing and difficulty breathing, children with asthma face an increased risk of developing other chronic conditions, and have a higher risk of death.

“Kids can develop asthma at any age,” explains Bridget McArdle, D.O., a pediatrician at Henry Ford Health System. “Risk factors include a family history — meaning someone else in their immediate family has asthma — being born prematurely and exposure to allergens such as mold, pet dander and other environmental allergens.”

Exclusive breastfeeding for the first six months of life – and maintaining a clean, smoke- and allergy-free environment – can help protect kids against asthma. But even taking those steps doesn’t guarantee a child won’t develop the condition.

Asthma Triggers to Avoid

Asthma inflames kids’ airways and can interfere with their quality of life, impacting everything from play to sleep. And it can’t be cured, so avoiding things that trigger it is critical for helping you and your child control symptoms and prevent damage to growing lungs.

Here are some common asthma triggers – and what you can do about them:

1. Allergens. Environmental allergens are a key trigger for asthma. In fact, according to the American Academy of Pediatrics, most children who have asthma also have allergies. The primary culprits: house dust mites, pet dander, cockroaches and pollens.

   What to do: If your child has allergies that trigger asthma, treat the allergies, says Dr. McArdle. If your child is allergic to pollen, for example, start their allergy medication before the flowers start blooming. Similarly, if you know your child is allergic to dust mites, use a high-efficiency particulate air (HEPA) filter, cover your child’s mattress and pillows with allergy-proof coverings and wash their bedding in hot water every week.

2. Mold. Mold commonly results from excess moisture indoors. Water damage, leaky pipes and roofs or excessive humidity can all cause mold to grow in homes.

   What to do: Prevent mold from taking hold by controlling indoor humidity, repairing any sources of water leakage and using a dehumidifier in areas with high humidity (like bathrooms). You may also want to test your home for mold spores and remediate any existing contamination.

3. Air pollutants. Exposure to environmental toxins, pollution, pesticides and cigarette smoke during infancy is a strong risk factor for developing childhood asthma. Cigarette smoke, in particular, is notorious for triggering childhood asthma attacks.

   What to do: Do not smoke – and don’t let anyone else smoke – in your home or in your car.

4. Respiratory infections. Viral infections of the nose and throat, as well as sinus infections, pneumonia and the flu can worsen asthma symptoms and trigger an attack.

   What to do: Bolster your child’s immune system with a healthy diet including lots of fruits and veggies, daily exercise and plenty of sleep. Since children with asthma are at higher risk of developing complications from the flu, make sure your child gets an annual flu shot. And encourage kids to wash their hands frequently to help prevent the spread of infection.

5. Weather changes. Cold, dry air can cause kids with asthma to develop wheezing, coughing, and a tight feeling in the chest, especially when they’re physically active.

   What to do: Dress children in layers and cover their throats and mouths with a scarf when they’re outdoors in cold temperatures. Keep your child indoors – and use asthma control medications – when air quality is poor due to pollutants or other factors.

“If you notice your child wheezing, coughing or short of breath, visit a doctor to rule out asthma,” says Dr. McArdle. “If your child has already been diagnosed with asthma, follow up with his or her doctor at least every six months to make sure the condition is under control.” 

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

Dr. Bridget McArdle is a pediatrician who sees patients at Henry Ford Medical Center – Sterling Heights.

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When flight attendants go over safety tips, they tell everyone to secure their own oxygen mask first, then assist others.

If you care for a loved one – spouse, elderly parent or relative, neighbor or friend  – you may feel your loved one wouldn’t “make it” without you. But your well-being should come first. Why? Because you can’t care for someone else if you aren’t healthy. Just like you can’t help someone with their oxygen mask if you can’t breathe.

“Caregivers can become so run down, they damage their own health while caring for their loved one,” explains Jane Felczak, R.N., and a caregiving expert at Henry Ford Health System. “Physical, mental and emotional stress take their toll, and in the worst cases, the caregiver becomes sick or disabled and can no longer take care of their loved one.”

More and more, the healthcare industry recognizes the importance of caregivers, who make sure patients take their medications, go to doctor’s appointments and follow care plans. Caregivers are often the reason patients stay out of hospitals and nursing homes.

It’s a burden that can weigh heavily on any caregiver.

“Caregivers can work on developing ‘resilience’ to maintain their own high-quality life,” says Felczak. “It’s a combination of protecting your needs, asking for help from others, and letting certain things go. Women especially have a hard time putting themselves first or releasing duties to someone else.” In the United States, 60 percent of caregivers are women.

Felczak offers these tips:

• Hire help. Housecleaning, yard work, dog walking, and personal care can all be hired. “Even if finances are tight, see what you can afford and take that job off your plate,” advises Felczak.
• Take 10. “Every day, sit and do nothing for 10 minutes. Find a quiet place or in good weather, sit outside,” says Felczak. “Research shows that calming your body and mind for even a short period can decrease stress and improve your happiness. You’ll notice your surroundings, the here and now, and your mind will clear itself.”
• Do less. Figure out what you can cut out – and be willing to let it go. For example, if you always throw a big birthday party for family members, downsize to cake and ice cream on paper plates. “Shift the focus to being together, not the production.”
• Make a list. “By making a list of jobs, when someone offers to help, you can give them a specific task and take it off your list.”
• Let go. When you give someone a job, let them handle it.
• Make “you” time. “Caregivers often do little for themselves,” says Felczak. “Give yourself permission to have lunch with friends, enjoy a date night or read a book.”
• Get away. Completely away. It will refresh and renew you. You will need to arrange respite care or shift your duties to another family member or friend. Accept that no one will do the job quite like you.
• Forgive yourself. Sometimes things will go wrong. Forgive yourself and move on.

Felczak also advises caregivers to tap in to local resources who can provide services or help you connect with the right organizations, support groups, providers, etc.

If you’re a caregiver, learn more about the Henry Ford C.A.R.E. program (Caregiver Assistance Resources and Education) online, or by calling (313) 874-4838 or emailing CaregiverResources@hfhs.org.

Join our Facebook Group and watch a Facebook Live interview with Jane Felczak on Thursday, May 17 at 11 a.m. To join, go to Facebook Groups and search for Henry Ford Health System Family Caregivers. Or, email CaregiverResources@hfhs.org and we’ll add you to the group.

Jane Felczak, MSN, R.N., CPPS, manages patient safety and clinical quality projects at Henry Ford Health System and works with the Henry Ford C.A.R.E. Program for caregivers.

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The Internet is an endless source of information and, for many of us, our first go-to for just about everything we want to know. It is also a tempting tool for medical self-diagnosis, but one you should be careful of.

For example: You wake up in the middle of the night with a pain in the lower left side of your stomach. You get up and walk around, but it doesn’t go away. So you search the internet for “left-side stomach pain.”  You find out it could be constipation, or diverticulitis, or kidney stones, or a bladder infection, or gas — or cancer. Your mind goes right to the cancer. Oh no, what if it’s pancreatic cancer? And then you can’t sleep, so you keep surfing.

“The wealth of medical information we have at our fingertips can be empowering, but we need to be really choosy about the sources we are using—especially when searching topics like cancer, stroke and heart attack,” says radiation oncologist Sean Vance, M.D.

He cautions that if you are experiencing what could be a medical emergency, you should call 9-1-1 immediately. And for non-emergencies, remember that no matter how reliable the source, it is never a substitute for medical advice from your doctor.

If you can’t resist searching your symptoms online (and you are definitely not alone), you may find the following tips helpful:

• Be wary of going straight to the sources at the top of your search results. These are usually paid advertisements and may not necessarily be your best choice.
• Begin with your hospital or health system’s website to learn about conditions and diseases they treat, medical tests that might be needed for a diagnosis, treatment options available, and more.
• Checking multiple sources is usually a wise move. Visit other trusted healthcare sites, such as Mayo Clinic or FamilyDoctor.org, for general health information.
• Avoid sites with community-sourced content, such as Wikipedia, as the information provided may not be properly vetted by qualified professionals or may be out of date.
• Look for government-sponsored health resources, such as the Centers for Disease Control (CDC), the National Institutes of Health (NIH) or the World Health Organization (WHO).
• Choose information from respected, national non-for-profit organizations like the American Diabetes Association, the Alzheimer’s Association or the American Academy of Pediatrics.
• Remember that user comments in forums, review sites and on social media often skew negative; if you do read them, look for thoughtful responses and ignore the scary stories and angry rants.
• Consider the commercial interest or potential biases of any web site you are visiting. Do they accept outside advertising and, if so, how might that influence their content? Are they directly trying to sell you a product (such as a web site sponsored by a pharmaceutical company or dietary supplement maker)? This doesn’t necessarily mean that the information they provide is not reliable or credible, just that they need to be viewed with a critical lens.

The Benefits of Online Health Information

While talking with a health care professional is always the best way to find out about your symptoms, there are times when online resources can be valuable for finding information about a health condition.

“Don’t use the Internet to self-diagnose. You are likely to cause yourself unnecessary stress, or possibly minimize something that could be serious. But, once you have a professional diagnosis, you can use trusted sites to learn more about your condition,” says Dr. Vance.

Community forums or online support groups, such as the American Cancer Society’s Cancer Survivors Network or Stupid Cancer (for teens and young adults with cancer), can provide relationship-building and information-sharing opportunities. They can be an ongoing source of support from others who share your experience with a particular health condition.

Taking care to find the right online resources will bring you the most benefit.

To schedule an appointment with your primary care provider or find a doctor, visit henryford.com or call 1-800-HENRYFORD (436-7936). If you’re in the Jackson area or south central Michigan, visit henryfordallegiance.com or call 1-888-862-DOCS.

Dr. Sean Vance sees patients at the Henry Ford Cancer Institute’s Paul Tejada Center for Radiation Oncology in Jackson, Mich. He formerly served as Chief Resident, Department of Radiation Oncology, Henry Ford Health System. Areas of clinical interest and research include precision medicine, prostate cancer and gynecological cancers.

The post The Dangers of Online Self-Diagnosis appeared first on Henry Ford - LiveWell.

It’s no secret that people in the LGBTQ community face certain barriers when it comes to accessing high-quality health care. In a survey of more than 30,000 people who identify as LGBTQ, researchers reported significant health disparities ranging from increased suicide risk to lack of insurance.

“There’s plenty of research to support the idea that people who are LGBTQ have to lobby for themselves to get appropriate care,” says Rachel Lee, M.D., a family medicine physician at Henry Ford Health System. “Some providers aren’t even aware of preventive treatments, counseling and support services for the LGBTQ community. Their patients are the first to educate them.”

Overcoming LGBTQ Health Disparities

Surveys consistently show that many people who identify as LGBQT don’t discuss their orientation or gender with their healthcare providers.

And not every provider includes questions about sexual orientation or gender identity as part of their intake. Yet, this same community is disproportionately affected by health problems, including depression, substance abuse and HIV.

If you’re a member of the LGBTQ community, use these four strategies to ensure you’re receiving the highest quality care – and staying on top of health concerns.

1. Bring a friend. It’s not uncommon for LGBTQ people to feel unsafe in their surroundings. Studies show that people who identify as LGBTQ are significantly more vulnerable to verbal and physical abuse – even in the waiting room at a doctor’s office. There’s safety in numbers. Plus, having a loved one or trusted friend near can help you remember to address all of your concerns.

2. Know when to disclose. Physicians should always ask for sexual orientation and gender identity status, says Dr. Lee. But you should never feel obligated to disclose your preferences or circumstances. “If you’re in the emergency room for a cut or broken bone, no one has to know your sexual preferences or gender identity,” says Dr. Lee. If, however, you’re establishing primary care with a new doctor, you should address LBGTQ status during your first visit. If your doctor doesn’t ask about your sexual orientation or which pronouns you prefer, you should consider seeking care elsewhere.

3. See an experienced doctor if you’re transitioning. Gender transition care should be accessible, yet many people in the trans community don’t know where to go to get help. “Managing hormones is no more difficult than treating patients with diabetes,” says Dr. Lee. Still, different medical issues may arise depending on where you are in your transition, so it’s important to work with a physician who is experienced in this arena. If you think you’re in the wrong place, don’t be afraid to ask for a referral.

4. Ask questions. Asking your provider key questions can alleviate headaches for everyone involved. A few to consider: Why do you do this? What percent of your practice is from the LGBTQ community? Are you comfortable helping patients transition? Then, ask targeted questions about the environment where he/she practices, things like “What is this health system doing to create equity? How are they creating an inclusive environment? What types of training do they offer?” These are all valid questions that should be answered before or during your first appointment.

The best way to find the right provider is to ask your peers for a referral. “Word of mouth is a good way to identify LGBTQ-friendly physicians,” says Dr. Lee. “Forums, chat rooms, Facebook groups often share helpful providers.”

Local organizations, community centers (like Affirmations) and nonprofits that focus on equity issues (like ) may also be able to point you to providers who are interested in LGBTQ care.

“At Henry Ford, we are committed to providing comprehensive services to all patients, regardless of their sexual orientation or gender identity,” says Dr. Lee, citing the health system’s Healthcare Equity Index Award. “If patients find themselves in a facility that doesn’t prioritize LGBTQ concerns, it’s critical that they seek care elsewhere.”

To find a doctor 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. Rachel Lee is a family medicine doctor, seeing patients of all ages at Henry Ford Medical Center – Harbortown in Detroit.

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Ahhhh. Spring and summertime in Michigan.  A time to lace up your hiking boots, find the nearest nature trail, and—if you’re looking for a way to boost your mental and physical wellbeing — go forest bathing.

Since the 1980s, the Japanese government has touted the practice of forest bathing or “shinrin-yoku,” to improve and maintain overall health. (In Japanese, “shinrin” means forest and yoku means “bath”).

The practice involves taking a leisurely stroll in the woods and connecting with the nature through the five senses (think: stopping to smell the trees, feeling the texture of the leaves, listening to the melody of a bird call, and, quite simply, “bathing” yourself in the forest atmosphere).

Over the past few years, forest bathing has caught on in the U.S. as a wellness trend, especially as recent medical studies have demonstrated several direct links between spending time in nature and a variety of physiological benefits.

“Truly immersing yourself in almost any natural environment has been shown to reduce stress, anxiety, and depression symptoms,” says Mira Otto, M.D., an internist with Henry Ford Health system. “Things like forest bathing offer us some much needed time for us to be mindful of ourselves and our surroundings.”

Here are five ways forest bathing can impact your health:

1. Improved sleep. As part of a series of studies conducted between 2004 to 2012, Dr. Qing Li, a leading researcher in the subject of “forest medicine,” found that forest bathers who took two walks a day (around one and a half miles each over a period of two hours) slept longer and more soundly. Overall, the average sleep time of participants increased by about 54 minutes.

2. Stronger immune system. In 2009, one of Dr. Li’s studies also found that participants who spent time outdoors demonstrated an increase in Natural Killer (NK) cells, which kill virally infected cells and detect and control early signs of cancer. The increase, Li’s study found, was due to the exposure of essential oils emitted from trees.

3. Reduced blood pressure. Most of us feel calm while walking through green spaces, but according to several medical studies, walking in, sitting in, or simply viewing a forest environment can help reduce blood pressure, thereby reducing the strain on your heart and blood vessels and reducing your risk for heart attack or stroke. In fact, studies have shown that forest environments have a greater effect on lowering blood pressure in middle-aged or older people compared with non-forest environments.

4. Reduced stress and anxiety. It’s no secret that a high-paced city environment can stress us out, but spending time in nature can actually lead to lower levels of cortisol, the stress hormone. Of course, getting away from other stressors in your life—if only for a few minutes—can help too. “Getting outdoors provides an excuse to unplug and not be on your phone,” Dr. Otto says. “That can give you an opportunity to slow down and relax.”

5. Boosted creativity. Artists, writers, poets, and musicians have long touted nature as a source of inspiration—and science backs them up. In 2010, psychologists at the University of Utah and the University of Kansas discovered that backpackers scored 50 percent better on a creativity test after spending four days in nature.

Related Topic: Need a Digital Detox? 5 Tips to Unplug

No matter what draws you to forest bathing, however, Dr. Otto suggests that the key to getting the most out from your experience is simply to be present—and of, course, to get out there in the first place.

“It’s something you can do easily,” Dr. Otto says. “You can do it anytime and fit it into your schedule… and the best part is: it’s free.”

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

Dr. Mira Otto is an internist, seeing patients at Henry Ford Medical Center –Ford Road in Dearborn.

The post 5 Ways Forest Bathing Can Improve Your Health appeared first on Henry Ford - LiveWell.

Part of maintaining a healthy body is to make sure you are keeping up to date with important health screenings. A recent study found that only 8 percent of adults over age 35 get high-priority, preventive screenings. Now more than ever, it is important to know about the steps you should take to prevent against certain health conditions.

At different times in your life, there are certain checkups essential for preventing or identifying possible health concerns. Depending on your medical history, you may need some tests sooner than recommended.

According Henry Ford preventative care specialist, Katarzyna Budzynska, M.D., here are the top screenings all women should get:

1. For Breast Cancer – Mammogram: A mammogram is an x-ray image of the breast tissue. These images can be used to detect early signs of breast cancer. All women should start getting mammograms by age 50, but many start earlier around age 40. Talk with your doctor to decide how frequently you should get this exam. You may need a scan before 40 if you are at a greater risk for breast cancer.

2. For Osteoporosis – Bone Density Test: As you get older, your bones can start to weaken and become more fragile. For a bone density test, a special x-ray machine scans different parts of the body to determine the strength and thickness of your bones. Based on your results, your doctor can determine a treatment plan that is right for you. By age 65, or during menopause in high-risk cases, you should get a bone density test. Talk with doctor to determine how often you get this test.

3. For High Blood Pressure – Blood Pressure Measurement: High blood pressure can lead to many other health issues, like heart disease, if left untreated. Make sure you are getting your blood pressure levels checked every few years. If you do have high blood pressure, there are many ways to lower it.

4. For Colorectal Cancer – Colonoscopy: Colorectal cancers affect areas of the colon, rectum and anus. Checking the health of your colon can help identify any issues. A colonoscopy is recommended every 10 years starting at 45 for people with an average risk of colon cancer, according to the American Cancer Society. The ACS recently lowered the age for beginning colonoscopies (from age 50) due to a rise of colon cancer in younger adults. Talk with your doctor about what’s right for you and make sure your insurance covers this treatment before age 50.

In this procedure, the doctor uses a scope to evaluate the inside of your colon. This screening can prevent colon cancer if pre-cancerous cells are identified and removed. Here are a few ways to prep for an upcoming appointment.

5. For Diabetes – Risk Assessment Test: Diabetes occurs when the body loses its ability to break down sugar. Too much sugar can lead to many health complications. The U.S. Preventive Service Task Force recommends starting screenings for women who are overweight between ages 40-70. Other factors may contribute to this condition and affect how often you should be tested. Talk to your doctor if you have:

• A preexisting health condition (like high cholesterol)
• A history of diabetes or gestational diabetes (diabetes while pregnant)
• Possible signs of the condition

6. For Heart Health – Cholesterol Screening: Like blood pressure, high levels of bad cholesterol can increase your risk of heart disease. Make sure to have your cholesterol levels checked every five years. You can improve your cholesterol levels by eating healthy and keeping active.

Related Topic: Want to Age Gracefully? Adopt These Habits Now

7. For Cervical Cancer – Pap Test/HPV Test: Having a sexually transmitted infection or history of smoking are just a few ways you may be more prone to cervical cancer. The best way to detect this cancer is through a pap test. During this test, cells from the cervix are examined for abnormalities. Your doctor can check this during your routine gynecology appointment and recommend how often you have this test.

8. For HIV – HIV Screening: HIV is a virus that attacks the immune system. This makes it harder for your body to fight off infections or disease. Knowing if you have HIV is important to prevent spreading the virus.  Your doctor can help you determine how often to be tested based on your risk level. Once you have HIV, it never goes away. Talk to your doctor about ways to manage this illness.

9. For STDs/STIs – Routine Screenings: If you are sexually active or have multiple sexual partners, it is important to be checked regularly for sexually transmitted diseases or infections. Many STDs or STIs are treatable. However, it is best to detect them quickly to prevent a case from worsening or spreading them to a partner.

Being open about symptoms or a family history of a condition can help your doctor identify health issues as soon as possible. It is important to remember that sometimes certain lifestyle habits might make you more susceptible to different medical conditions and may require additional screenings. For example, if you are a life-long smoker, you may need to talk to your doctor about a lung cancer screening.

Keeping up with your body is important. Make sure you get your annual checkups and necessary health screens. Talk with your doctor regularly about any health concerns or questions you might have.

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

Dr. Katarzyna Budzynska specializes in preventive medicine and is family medicine doctor who sees patients of all ages at Henry Ford Medical Center – Harbortown.

The post 9 Important Screenings Every Women Should Get appeared first on Henry Ford - LiveWell.

For many, a favorite summer tradition is packing friends and family in the car and hitting the road with a special destination in mind. Before you head out, it can be tempting to swing by the nearest convenience store and stock up on sweets, sodas and salty snacks – each of which are certainly not the healthiest of options and could bog down any trip.

“All the excess carbohydrates and fat are just going to make you feel awful,” says Halle Saperstein, a registered dietitian at Henry Ford Health System. “You may begin to feel tired, get a headache or a stomachache while sitting in the car.”

Travel-friendly snacks are important for any successful road trip, but how can you make sure they are not stalling both your health and summer trips?

Planning Ahead

Perhaps the most obvious way to avoid the temptation of splurging on sugar and saturated fats is to pack your own cooler, or tote, of healthier snack options prior to hitting the road.

• Fruits and Veggies: Fresh produce is an enjoyable, healthy snack option that is also very travel-friendly. Pack up containers of baby carrots, snap peas, clementines, strawberries, cherries or apples — whatever you and your family like best. “From the fruits and vegetables, you’re going to get fiber, a good source of carbohydrates, and it’s going to keep you feeling full,” says Saperstein. “They’ll also decrease any feelings of sluggishness while giving you energy.” Need something to make those fruits and veggies more interesting? Individual dipping cups of low-fat yogurt, guacamole, hummus or fat-free ranch should do the trick.
• Snacks with Protein: Protein-packed options such as string cheese, granola bars, nuts, almonds and jerky are also healthy, portable options. “Anything rich in protein, with carbohydrates and a healthy fat, is really going to help ward off any hunger and keep your blood sugar stable, and will enhance concentration,” says Saperstein. It is just important to monitor the sugar, salt and additive levels of each of these. Also, be mindful of the portion size!
• Options to Satisfy a Sweet Tooth: Hours spent sitting in a car can bring out the sugar fiend in any of us. Luckily, healthier alternatives to unhealthy sweets are available in the form of graham crackers, animal crackers, whole-grain cookies, dark chocolate, organic fruit snacks and dark chocolate-covered fruits or nuts. Saperstein suggests making your own trail mix and including morsels of dark chocolate for a snack that should satisfying any craving. Once again, keep portions in check because the sugar and calories can add up fast.
• Smart Thirst-Quenchers: As important as it is to eat healthy, it is just as important to stay hydrated while on the road.  Water is the most essential and should not be completely replaced, but other options such as coconut water, juice-boxes without artificial colors or flavors, almond milk and naturally flavored carbonated water will also keep you hydrated.

Related Video: Homemade Skinny Oatmeal Bars

Making Healthy Choices at Pit Stops

Reading this while already on the road? Or just didn’t have time to plan ahead? Fortunately, healthy snack options are available in convenience stores and gas stations along the way. You shouldn’t have to search far for healthy snacks such as low-fat popcorn, pistachios, sunflower seeds, carrot and celery snack-packs, turkey jerky or even fresh fruit such as bananas. Just be mindful of the serving sizes!

“Some rest stops may be more limited with options, especially if they don’t have the fresh fruit or vegetable options, but you can still finds things such as low-sodium, whole-grain pretzels, low-fat cheese sticks or no-salt-added trail mixes in single-serving packs, protein bars, as well as water-packed canned fruit cups. There are always options,” says Saperstein.

Meals On the Go

Even with healthy snacking, the open road can lead to empty stomachs as meal times approach, which begs the question of where to find the healthiest meal options.

First of all, it’s important that, even when on road trips, a normal eating schedule is maintained and that meals are not delayed or skipped entirely. “Try to keep your meal times as consistent as you normally would at home so that you can stay in balance with what your norm is,” says Saperstein.

When deciding where to eat, she suggests having your co-pilot plan ahead for a more informed decision. “Using a smartphone, you can always have someone look up healthy restaurants that may be coming up ahead to preview menus and get ideas,” says Saperstein.

However, road trips can often lead us through areas where, at certain times, fast food may be our only option. Luckily, dining on fast food does not mean all hope and health must be abandoned. The trick is to monitor portion sizes and caloric intake, prioritize lean proteins and fibers, and avoid fried food, trans fats and excessive saturated fats.

Related Topic: Healthy Travel: How to Avoid Illness On the Road

“Most fast food places do offer a few healthier choices,” says Saperstein. “You could always get a grilled chicken sandwich with lettuce, tomato, and no sauce, and that would actually be a great choice.”

Saperstein also suggests substituting healthier sides such as salads and fruits, instead of chips or fries, and choose low-fat or fat-free dressings whenever possible. “You should always ask for the dressing on the side,” says Saperstein.

At the end of the day, dietary and portion control will never supersede self-control.

“Whatever’s in your car is all under your control,” warns Saperstein. “Why not start your vacation off on a healthy note?”

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.

Halle Saperstein, RD, is a clinical dietitian at Henry Ford West Bloomfield Hospital and enjoys teaching the importance and benefits of a healthy diet.

The post Healthy Eating Tricks & Tips for Your Next Road Trip appeared first on Henry Ford - LiveWell.

These summer days can sure get hot. While your first thought to beat the heat might be to jump in the pool or find the nearest source of air conditioning, sometimes the best thing to do is grab a drink of water. Without something to drink on a steamy day, you put yourself at risk of dehydration.

Daniel Seidman, D.O., a Henry Ford sports medicine and family practice doctor, breaks down why it is so important to keep drinking your water. “Water is essential to nearly all of our body’s natural functions,” says Dr. Seidman. “In fact, your body is made up of about 60 percent water.”

Consuming a proper amount of water each day can keep you healthy by regulating your body temperature, increasing cell function and helping distribute nutrients throughout your body. Without an adequate amount of water, your body starts to lose control over these functions.

Related Topic: Easy, Refreshing Infused-Water Recipes

What Causes Dehydration

There are many factors that can cause dehydration, but the most common is simply not drinking enough water throughout the day.

“I typically recommend that a healthy adult consumes about 6 to 8 glasses of water per day, or at least 48 to 64 ounces,” says Dr. Seidman. “Most of the time, drinking water when thirsty will provide your body with a sufficient amount.”

Another major cause of dehydration is when water in your body is expelled. This can happen when you:

• Sweat
• Vomit
• Have diarrhea

What Happens When Your Body Gets Dehydrated

“When you get dehydrated, your body is losing water without losing salt and potassium,” Dr. Seidman says. “This causes your salt levels to rise and water to rush out of your cells.”

As a result, the lack of water starts to affect the function of your body. When significantly dehydrated, you won’t be able to sweat anymore – meaning your body will be unable to regulate your body temperature.

Water plays a big role in removing waste from the body. Without water, your kidneys – which regulate this process – have a harder time doing their job. Over time, frequent dehydration or severe cases can lead to kidney stones or kidney disease.

Dehydration also means bad news for your heart in the long run. When your body is without adequate amounts of water, your heart must work overtime to pump blood through the body. The added stress can cause high blood pressure.

Signs of Dehydration

Dehydration can appear in different ways. For the most part, you will know if you are becoming dehydrated because you’ll be thirsty. Make sure you are paying attention to these other symptoms, as well though, so you can act and drink more water as soon as possible:

• Dry mouth
• Fast heart rate
• Low urine production or dark urine
• Fatigue
• Confusion
• Headache

How to Prevent Dehydration

“Usually listening to your body is the best way to stay hydrated,” says Dr. Seidman. “Drink when you’re thirsty!”

But don’t take that opportunity to chug a sports drink or sip on an alcoholic beverage or cool coffee drink. For the non-athlete, sports drinks are typically unnecessary – although they do contain electrolytes and are appropriate in excessive heat or after an intense athletic competition. As for alcohol and caffeinated drinks, they actually cause dehydration by preventing your body from retaining water.

Make it a habit to get your 64 ounces of water a day and find simple ways to incorporate it into your routine, like carrying a reusable water bottle with you or making sure you drink a big glass of water with every meal.

If you have any additional symptoms of dehydration, talk with your doctor about possible causes and treatments. Certain medical conditions and medications can increase your risk dehydration. Make sure you are aware of your dehydration risk.

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

For more advice on healthy living, nutritious recipes, fitness tips and more, subscribe today to receive the latest Henry Ford LiveWell articles in your inbox every week.

Dr. Daniel Seidman specializes in family medicine and sports medicine, and sees patients at Henry Ford Medical Center – Detroit Northwest.

The post Everything You Need to Know About Preventing Dehydration appeared first on Henry Ford - LiveWell.