HONORING SPECIAL DIETS THIS THANKSGIVING

November 2023

The traditional Thanksgiving meal with all the  trimmings can be a festival of luxurious and  favorite food, plates piled high with turkey and   carbohydrates, followed by a food coma that lasts for days. But if you have food allergies or a prescribed diet to control diabetes or high blood pressure, it can be a minefield of boobytrapped delicacies that you have to avoid.

Here are a couple of simple tips to make your Thanksgiving dinner simple, tasty, and one everyone can eat!

Low-Carb Diets, Diabetes Control

Thanksgiving meals are traditionally filled with  carbohydrates: mashed potatoes, sweet potatoes — candied or in a sticky casserole topped with   marshmallows, stuffing or dressing, and dinner rolls. If your family or friend group has someone who needs to watch the carbs, a couple quick edits can help. First, ditch the rolls, and second, take a good look at those sweet potatoes. Instead of casseroles, try dicing your sweets, tossing them with a little olive oil, salt and pepper, and roast them in the oven on a baking sheet.

Dairy-free

To any lover of mashed potatoes and pumpkin pie, this might feel like one dietary need you just can’t meet. But with crafty substitutions you’ll be on your way to delicious without having to skip your favs. Making mashed potatoes dairy-free means you have to substitute a fat for that which you would have had from the butter and cream or milk, you also need some liquid for the water content. Olive oil makes a perfect stand-in for the fat and a beaten egg or two will help develop that creamy, rich, and lofty character you need for perfect mashed potatoes. Amounts will vary depending on how many you’re feeding so play around until they taste just right. And don’t forget that if you’re used to using salted butter you may have to add a bit more salt to your recipe than usual.

No matter how you do it, Thanksgiving is a holiday for gathering those we love around us, to enjoy the laughter and warmth of shared good cheer. Enjoy!

HOLIDAY PARTY FOODS THAT WON’T BLOW YOUR HEALTHY LIFESTYLE

December 2023

The holidays can be a tough time to stick to your healthy lifestyle goals. Without a game plan, it’s easy to overindulge in the tempting desserts and carb-heavy dinners and pack on a few extra pounds. That can be risky for adults who live with chronic health conditions, such as diabetes or heart disease.

By making conscious decisions about what you eat as you celebrate with friends and family, you can keep your pants from fitting a little too tightly in the New Year.

Making Smart Holiday Food Choices

If  you have a solid plan in place before you go to every holiday dinner or party, you will likely be able to avoid both weight gain and health setbacks when the New Year begins.

Consider including some of these tips in your plan for navigating this holiday season:

· When you are at a party, keep a small plate with fresh vegetables and fruit in your hand. When your hands are full, you may be less likely to reach for less-healthy foods.

· If you have a choice of entrees, poultry and   seafood are usually best. Skip the sauces and gravy if you can. Exercise healthy portion control.

· Side dishes can also be difficult to navigate. Many contain a surprising amount of fat and calories. When you have a choice, opt for leafy green salads. Choose a baked sweet potato, which is high in fiber and vitamin A, instead of mashed potatoes or a baked potato piled high with sour cream and bacon.

·  If you can’t bring yourself to skip the dessert table, choose wisely. A small slice of pumpkin pie, two small cookies, or a cup of fresh fruit might help satisfy your sweet tooth without racking up too many calories.

One final piece of advice is to not beat yourself up if you overindulge at a gathering. Start over the next morning with a commitment to doing better that day. Don’t use one slip as an excuse for eating too much the rest of the holiday season. It’s easier to take off one or two pounds than eight or ten.

EXPLORING OPTIONS DURING 
MEDICARE OPEN ENROLLMENT
September 2023

Traditional Medicare and Medicare Advantage plans that were once good choices may no longer offer the best coverage. Providers and physicians drop out of both options on a regular basis. That may mean a senior’s long-time doctor or preferred hospital will no longer accept their Medicare or Medicare replacement insurance in 2023.

With the increase in Medicare Advantage plans in recent years, however, there may be a better choice available — one that offers a broader range of health care providers at a better overall price. Sometimes changing plans can save seniors money while also giving them access to different care providers.

Tips to Make the Most of Medicare Open  Enrollment:

1. Review your ANOC: Every Medicare or Medicare Advantage plan recipient receives what is called an Annual Notice of Change (ANOC). They are mailed out in September and typically arrive in late September or early October. It’s important that  you carefully review the ANOC and look for updates that might impact you, from changes in costs to  differences in coverages and providers.

2. Satisfaction with providers: Make a list of things that are working and places where current coverage falls short. Be honest and objective. Thinking about your overall satisfaction, from how long you have to wait for an appointment with a primary care physician to the distance to the closest lab for blood work, is a good idea.

3. Out-of-pocket costs: It’s also helpful to pull together a list of out-of-pocket expenses for the last year or two. Include premiums paid for gap insurance, coinsurance costs, deductibles, and any costs that were denied. Add all of these together. This gives you a better understanding of the true cost of their current plan.

If you have specific questions or just wants help from a professional to determine the best plan for 2023, the State Health Insurance Assistance Plan (SHIP) can be a solution. A SHIP advisor is available at Neighbors Network in November to provide free, unbiased, one-on-one support.

10 STEPS TO PREVENT SLIPS, TRIPS, AND FALLS
October 2023

Some of the most serious injuries among older adults, age 65 and older, are caused by falling. More than 1.6 million older Americans end up in the emergency room or hospital because of a fall, according to the National Institutes of Health. Seniors who have broken a hip by falling can have trouble recovering and regaining mobility.

The good news is many falls are preventable. One of the first things you can do if you take  prescription medication is have your health care team review your medication.

“Some prescription medicines and over-the-counter drugs, or a combination of them, can make you dizzy or sleepy. Either can lead to a fall,” said Jaza Marina, M.D., a geriatrician at Kaiser Permanente in Atlanta. “If you fall, be sure to let your doctor know, even if you aren’t hurt. Sometimes falls are a sign of a new medical    problem that needs attention.”

Many underlying causes of falls can be treated or corrected. Dr. Marina recommends these 10 proactive steps to reduce the risk of falling.

Make your home safe:

1. Remove clutter, throw rugs, and electrical cords that might cause you to trip.

2. Store items on bottom shelves.

3. Add grab bars where necessary, in hallways, stairways and bathtubs.

4. Add a rubber bath mat in the shower or tub.

5. Make sure your home is well lit. Use night lights in hallways and bathrooms.

6. Keep a phone and flashlight by your bed.

Take care of yourself:

7. Stay as physically active as you can.

8. Wear comfortable shoes with good support.

9. Have your vision and hearing checked.

10. Use a cane or walker if you feel unsteady.

For more information on how to prevent falls, visit share.kp.org/preventing-falls. Also check out everybodywalk.org for tips on walking as an     exercise. For questions or advice about a specific condition, talk to your physician.

EXPERT TIPS FOR A BETTER NIGHT'S SLEEP 

July 2023

When was the last time you had a good night's sleep? For many, sleep doesn't come easy. Up to 70 million Americans suffer from sleep disorders, such as obstructive sleep apnea, insomnia, narcolepsy and restless legs syndrome. Nights are spent staring at the walls as insomnia takes control, or frequently waking from snoring or gasping for air due to untreated obstructive sleep apnea. Fortunately, achieving the recommended seven hours of healthy sleep and managing a sleep disorder is possible with help. AAHS, a patient-focused membership organization made up of health care providers and patients with sleep disorders, shares the following tips to manage your sleep better:

Talk to your doctor — As a society, we often deprioritize sleep issues despite a patient's need to address a lack of sleep. Many patients do not proactively talk to their primary care physician about their sleep during routine exams, mainly due to a perceived high cost of treatment. By asking the right questions or finding an accredited sleep center for testing and consultation, you’re one step closer to a good night’s sleep. A sleep physician can help outline a treatment strategy that can last a lifetime, helping you take back control and reduce the cycle of the frustration of losing valuable sleep.

Stay up to date — It's an exciting time in the sleep field, and advancements are on the horizon. From new sleep monitoring technology and more comfortable positive airway pressure machines, researchers continue to focus on new ways to provide high-quality patient-centered care. By joining together, patients and their family members can learn more about healthy sleep, access exclusive news affecting the sleep community and ultimately be a part of a collaborative discussion that furthers the success of the sleep disorders community. Together you can advocate for increased and improved care for patients and rally for more significant research funding to improve the understanding and treatment of sleep disorders.

To learn more about improving your life through healthy sleep, visit https://sleepeducation.org/ resources/.

GET TESTED FOR COPD:
YOUR LUNGS WILL THANK YOU

August 2023

If you’re often short of breath during everyday activities, your chest feels tight, or you cough a lot, you may be chalking it up to getting older, having allergies, or being a smoker (now or in the past). Fortunately, there’s a way to know whether something more may be at play. Consider getting a lung function test to find out if you have a serious condition called chronic obstructive pulmonary disease, or COPD. Knowing the cause of your cough and breathing problems will not only help you manage your symptoms — it’ll help you feel better, too. COPD includes two main conditions — emphysema and chronic bronchitis. It’s usually caused by cigarette smoking or breathing in other irritants, such as dusts or chemical fumes. In a small fraction of people, a genetic condition called alpha-1 antitrypsin (AAT) deficiency plays a role in causing COPD. More than 16 million Americans have been diagnosed with COPD, and millions more have it but don’t know it, according to the National Heart, Lung, and Blood Institute (NHLBI). 

Spirometry: A Lung Function Test

The main test for COPD is called spirometry. Your provider will use the test results to determine how healthy your lungs are, if you have COPD and how serious it is, or if asthma or other conditions are causing your symptoms. Spirometry can also help your provider know if you have COPD before you even have symptoms, so if you’re concerned about your lung health, consider getting a spirometry test.

Ask for a lung function test if you:
•Are or were a smoker
•Feel out of breath often
•Bring up a lot of mucus when you cough
•Have been diagnosed with a lung disease
•Have AAT deficiency
•Are concerned about your lung health

NHLBI’s Learn More Breathe BetterSM program provides free educational resources about COPD, videos on spirometry, and more. Find them at copd.nhlbi.nih.gov.