EXPANDED COUNSELING HOURS IN NORTHERN DOOR

ATTENTION ALL CAREGIVERS

EDUCATION

The following articles are from the weekly Parish Bulletin:

"Benefits of Winter Exercise"

Maintaining your exercise routine during the winter can be rewarding. Winter exercise activity:
- gets you out of the house,
- boosts your energy levels, and
- improves your immune system.

The Mayo Clinic states that those who perform moderate exercise get 20 to 30 percent less colds than non-exercisers. Consider trying something new this winter, or re-acquainting yourself with an activity you once enjoyed.

Cross-country skiing is a fun and challenging exercise activity. It can be as strenuous or as relaxed as you’d like. While it’s known for its vigorous nature, cross-country skiing is a healthy, low-impact method to boost your cardiovascular endurance, gain muscle strength and promote longevity.

Snowshoeing is a helpful way of beating the winter training blues. Getting off the treadmill, out of the gym and back into nature can be a welcome relief for many exercisers. Like cross-country skiing, snowshoeing can be as intense or as relaxed as you’d like. It allows you to go almost anywhere there’s snow, which can facilitate your desire to explore your natural surroundings.

Skating is a fun winter exercise activity that can be performed indoors, where facilities exist, or outdoors, on frozen lakes or ponds. Skating yields numerous health benefits, including improved strength, balance and flexibility, along with heightened cardiovascular and respiratory health.

(Adapted from LiveStrong.com “Winter Exercise Activities”)

"Winter Walking"

Since walking in the snow is harder than walking on solid ground you’ll burn more calories, even if you walk slower according to the “International Journal of Exercise Science”.

"Exercise Can Boost Your Mood"

"Diabetes Supplies:  What Does Medicare Cover?"

Medicare is the U.S. health insurance for people age 65 and older and also for some younger individuals with certain disabilities. Medicare will cover the cost of some diabetes supplies, but in order for them to be covered, your doctor must prescribe the supplies.  Some of the covered supplies include:

• Glucose testing monitors
• Glucose test strips
• Lancet devices
• Glucose control solutions used to check the accuracy of test strips and monitors
• Insulin is almost always covered, with the exception of a co-pay, by the Medicare Part D Program

It’s best to order your supplies from a Medicare-approved supplier. Although you can buy supplies in a store, be sure the store is Medicare-approved.  You pay 20% of the Medicare-approved amount, and your Original Medicare Part B deductible applies.

If you have a Medicare Advantage Plan, it’s important that you check with your individual plan coverage to see how to get your diabetes supplies. You may not have to pay anything out-of-pocket, but there may be rules that you must follow.

"Count Those Carbs!"

Though there is no cure for diabetes, it can be managed by keeping blood sugar close to normal. Carbohydrate (starch and sugar) is the main nutrient in food that raises blood sugar.  Keeping track of how many carbs you eat—counting carbohydrates—and checking your blood sugar levels before and after meals will let you know if you are eating too many carbohydrates compared to your insulin level.

When you plan meals based on carbohydrate counting, count only the foods that contain carbohydrate.  You need to know which foods have carbs and how much they contain. Most foods sold at a grocery store have the Nutrition Facts printed directly on their packaging. The labels show how much Total Carbohydrate is in a single serving of the food. If you eat out, you’ll need details about those foods, too. Most restaurant chains have Nutrition Brochures, although most local restaurants do not. Exchange Lists can help, too. They show an average amount of carbs for standard servings of many foods. If you need even more information, look for books that contain carb counts.

If you have diabetes, learning to eat healthy, satisfying meals is an important part of your treatment; but in spite of what you might have heard, having diabetes does NOT mean you have to give up ALL the foods you enjoy.  Keep counting the carbs!

(Adapted from Eli Lilly & Co. Diabetes Care Information)

"Time to Get Moving"

Exercise is part of a healthy lifestyle for everyone, and it’s especially important for people with diabetes. You can halt the progression to diabetes and even "turn back the clock".

Struggling to find an activity you enjoy? Exercise doesn’t necessarily mean running a marathon or bench-pressing 300 pounds. The goal is to get active and stay active by doing things you enjoy, from gardening to playing tennis to walking with friends.  There’s no one way right way to exercise. The most important thing, if you’ve been putting it off, is simply to get started!

Before you get moving, don’t forget to stretch. Learn four simple stretches you can do before and after your workout to avoid feeling sore the next day!  Just 30 minutes a day of moderate physical activity, coupled with a 5-10% reduction in body weight, produced a 58% reduction in the likelihood of developing diabetes.  There are 1,440 minutes in every day, so set aside 30 of them to exercise!

"Don’t Ignore These Signs of More"

As people get older, their risk for diabetes increases.  Diabetes often goes undiagnosed because many of its symptoms seem so harmless.  Even though it is often found that people with Type 2 Diabetes have no symptoms, be aware of any of the following:

- Frequent urination  
- Extreme fatigue & irritability
- Unusual thirst  
- Cuts/bruises that are slow to heal
- Extreme hunger 
- Tingling/numbness in hands/feet
- Unusual weight loss  
- Mild high blood pressure
- Blurred Vision  
- Recurring skin, gum or bladder infections
- Frequent infections    

Recent studies indicate that the early detection of diabetes symptoms and treatment can decrease the chance of developing the complications of diabetes.  Talk to your doctor if you exhibi any of the above symptoms.

(Adapted from the American Diabetes Association)

There are 25.8 million people in the United States, or 8.3% of the population, who have diabetes.

CHRONIC DIABETES CONDITIONS INCLUDE:

- Type 1 diabetes in which the body does not produce insulin 
- Type 2 diabetes which affects the way the body utilizes sugar (glucose) and which is the leading cause of cardiovascular deaths, kidney failure, blindness and many other chronic complications 

POTENTIALLY REVERSIBLE DIABETES CONDITIONS INCLUDE:

- Prediabetes which can be treated by making changes in your diet and increasing your level of physical activity -- you may even be able to return your blood glucose level to the normal range!
- Gestational diabetes, which occurs during pregnancy and affects 18% of all pregnancies

Living with diabetes can be a challenge, and it’s normal to have concerns about how to manage the disease.  Diabetes may not be like other health problems you may have had in the past.  Because so much of your day-to-day treatment is in your hands, you should learn as much about diabetes as you can.  It’s important that you address your concerns early and learn how to manage them.

(Adapted from the Mayo Clinic & American Diabetes Association)

"Insider Tips"

Eat more fruits & veggies.  Cut back on saturated fat, salt and sugar. Switch to whole grains. Exercise at least 1/2 hour 5 times a week. Sound familiar? The editors of  NUTRITION ACTION HEALTH  LETTER  have broken down these broad strokes into tips that can make it easier to incorporate these things into your life.

AT THE STORE:
•  Buy a bag of veggies and use for snacking, stir-frying or bulking up casseroles
•  Replace processed meats with no-nitrite-added deli meats
•  Try veggie burgers or soy burgers
•  Switch to “thins” or light bread
•  Go for the whole-grain version of your favorite cereal
•  Read food labels to dodge salt
•  Use frozen fruit for smoothies
•  Try a “new-to-you“veggie

AT HOME:
•  Eat plain yogurt or mix plain with sweetened yogurt
•  Replace a side of rice, potatoes or pasta with beans
•  Cover half your plate with veggies or fruit
•  CHECK SERVING SIZES
•  Make your snack fruits or veggies
•  Cook with canola or olive oil
•  Add nuts to salads, fruit or vegetable dishes, cereal or yogurt
•  Drink water before meals

AT A RESTAURANT:
•  Order a side salad instead of an appetizer
•  Pack up half your meal
•  Decline the bread or chip basket
•  In Asian restaurants, choose veggies not noodles
•  Choose a thin crust pizza
•  Choose tacos over a burrito
•  Sirloin or filet mignon are the most healthy choices for steak
•  Pick a main-dish salad instead of a sandwich
•  Order dressing on the side and use just part of it
•  Dress your potato with sour cream not butter
•  Select a “kid size” ice cream dessert

 "7 Signs & Symptoms NOT to Ignore"

Chest pain, sudden loss of vision or speech, and severe abdominal pain all prompt us to seek immediate medical attention.  There are other signs and symptoms that are more subtle but that definitely shouldn’t be ignored.

1.  UNEXPLAINED WEIGHT LOSS (over 10% of your weight over a 6 month period) should be investigated for its cause
2.  PERSITANT OR HIGH FEVER.  Fever seems to play a key role in fighting infection.  If fever persists for over 3 days it’s wise to be checked for a hidden infection.  In the case of high fever (103 F)  seek medical attention ASAP;
3. SHORTNESS OF BREATH that is more than the result of a stuffy nose or vigorous physical activity bears investigation.  Inability to get your breath or gasping for air or wheezing merits emergency care;
4. UNEXPLAINED CHANGES IN BOWEL HABITS. What’s considered normal for bowel habits varies widely.  Consult a physician if you have unexplained changes in what is normal for you;
5. CONFUSION OR PERSONALITY CHANGES.  Seek medical attention if you have sudden confused thinking, disorientation, sudden problems with concentration or memory or sudden personality or behavior changes;
6. FEELING FULL AFTER EATING VERY LITTLE on a frequent or regular basis;
7. FLASHES OF LIGHT: bright spots or flashes of light or other visual disturbances may indicate migraine retinal detachment.

(Adapted from Mayo Clinic Information)

"Watch Your Mouth!"

Are you aware of the connection between your oral health and your overall physical condition?  The mouth is teeming with bacteria, most harmless.  Normally the body’s natural defenses and good oral care can keep these bacteria under control.
 
Maintain oral health by:
• Brushing twice daily using a soft bristled toothbrush and a fluoride toothpaste
• Hold the brush at a slight angle against your teeth and brush with a short back and forth motion
• Brush the inside and chewing surfaces of your teeth as well as your tongue
• Rinse brush after each use, air dry in an upright position and replace every 3 to 4 months
• Floss daily 1 tooth at a time (requires about 18 in. floss
• See your dentist once or twice yearly

If, despite your best efforts, you notice swollen, red or bleeding gums, loose permanent teeth, persistent bad breath or an unusual taste in your mouth,  seek attention as soon as possible.  Neglected oral health can cause or complicate various diseases including heart conditions, diabetes and osteoporosis among others.

(Adapted from Mayo Clinic Health Notes)

"The Spirituality - Stress Relief Connection"

Some stress relief tools are very tangible:  good health practices, a strong support system, problem solving skills.  A less tangible - but no less useful - way to find stress relief is through spirituality.

Spirituality has many definitions, but at its core it helps to give our lives context.  In his book, The Holy Longing, Fr. Ron Rolheiser suggests that what we do with the desires that burn within each of us comprises our spirituality. Spirituality is as individual as people.
As Catholics, we reflect our religious beliefs; they heavily influence our relationships with our God and with our fellow humans.   Our Parish community offers a multiplicity of opportunities for Faith-based enrichment from Liturgy to various Prayer Services, from Group Scripture exploration to individual Spiritual Direction, from Renewal Weekends to involvement in Liturgical or Service Committees. 

These, as well as involvement in the larger local community, contribute to our sense of  connectedness and meaning in life.
Spirituality has many benefits for stress relief and overall mental health.  It helps:

• Clarify what’s important to you & thus set priorities
• Connect to the world & feel a sense of purpose;
• Release control & realize that as part of a larger whole you can share burdens and joys;
• Expand your support network as both giver & receiver;
• Lead a healthier life (those who consider themselves spiritual appear to be better able to cope with stress)
 
(Adapted from The Holy Longing and the Mayo Clinic)

"Stress Management:  Creative Problem Solving"

Problem solving is the process of identifying stressors & creating strategies to manage them.  A powerful addition to the stress management toolbox, problem-solving skills develop with use and can be achieved by following simple steps.

IDENTIFY THE PROBLEM
-    What, where, when and with whom is the problem happening?
-    Why might it be happening?

Then ask yourself:
-    Is the problem really big?  Would others think so?
-    If you could solve the problem, would your life improve?
-    Is there any part of the problem you can control?

Be specific and focus on issues.  Try to avoid assigning blame.  Choose your battles.  Focus on those things you can realistically change and that will make a difference in your stress level.

 BRAINSTORM
-    Now that the problem is well defined, consider ALL the possible solutions;
-    Ask trusted family & friends for advice;
-    It may help to break the problem into smaller parts you can more easily tackle; and
-    Don’t be afraid to build a little silliness into your plan…laughter can relieve stress.

SELECT A SOLUTION
-    Assess which possible solution has the greatest potential.
-    Do you realistically think it will solve the problem?
-    What are the positive and negative consequences?
-    Do you have the resources & will to carry out the plan?
-    Continue to do YOUR part; LET GOD DO THE REST!

"Stress Management"

Stress is an acknowledged reality in our lives.  Earlier we examined the effects of stress on body, mind and spirit.  Step 1 in stress management is to become aware of what YOU personally find stressful as well as how you respond.  Keeping a journal for a week or so helps to identify these factors.   This type of self-knowledge makes it a bit easier to manage stress rather than permitting stress to manage you!  When your stress level exceeds your ability to cope it helps to have a “tool box” of  stress management techniques upon which you can call.

It may be possible to avoid or alter situations you find stressful.  Plan ahead to minimize exposure to people or places that produce stress.  Rather than being overwhelmed by demands on your time, set priorities, learn to say “no”, limit that “to do” list, learn to speak openly and respectfully about your feelings.

Stress and tension can also be relieved by exercise within the range of  one’s physical limitations,  by getting sufficient rest, and by seeking companionship ( or respite ) with positive people.   Engaging in hobbies, trying a new activity, socialization that provides companionship, laughter, and a change in focus (if only briefly) can help maintain balance. 

(Adapted from Mayo Clinic)

"The Health-Stress Relationship"

Stress is the normal psychological and physical reaction to the demands and changes in everyday life.  Surveys show that most Americans experience challenges with stress at some time during the year.  Our brains come hard-wired with an alarm system for our protection.  When the brain perceives a threat, it signals the body to release a burst of hormones to fuel the body’s capacity for a response (the “fight or flight” response).  Once the threat is gone, your body is meant to return to a normal relaxed state.  Unfortunately, the non-stop stress of modern life means the alarm system rarely shuts off; over time these high levels of stress can lead to health problems affecting physical and emotional health.
          

          Body                       Mood                      Behavior
          headache                 anxiety                     overeating/undereating
          muscle tension          restlessness             angry outbursts
          fatigue                     lack of focus             drug/alchohol abuse
          stomach upset          irritability                  social withdrawal
          sleep problems         sadness            

Stress that is left unchecked can lead to health problems such as high blood pressure, heart disease, obesity and diabetes.  Being able to recognize the symptoms gives a person a jump on managing them.  The next few bulletin articles will examine techniques for managing stress.  

(Adapted from Mayo Clinic)

"10  Self-Care Commandments for Health of Body, Mind and Spirit"

-    Exercise every day;
-    Avoid or reduce obesity
-    Move to a “Garden of Eden” diet (mostly fruits, vegetables and whole grains);
-    Don’t use tobacco;
-    Use alcohol minimally (as a beverage not as a drug)
-    LEAD your life, rather than being led by it;
-    Fellowship and strong relationships are good for body, mind, and soul;
-    Practice your Religion and live your Faith;
-    Incorporate rest and relaxation into your life;
-    Find a health care provider you can trust and schedule annual screenings.
  
(Adapted from “Seasons For Wholeness”, Volume 5)

     

"Time to Check Your Calcium Intake"

June is dairy month and Wisconsin is the dairy state!  What better time to look at how to get that important mineral from dairy products.  Calcium is important for strong bones and important for your heart, blood and muscles.  It is estimated that one-half of all men and ¾ of all women over the age of 20 in the U.S. don’t get enough calcium.  All adults should get at least 1000 mg of calcium per day.  Further, persons over 65 and all pregnant or lactating women should get at least 1500 mg per day.  The best way to get your calcium is with the foods you eat.  Here is a list of some foods high in calcium, starting with dairy products:
   
    Yogurt (plain or Greek is best and can be used in place of sour cream):  415 mg per 8 oz., less if flavored
    Milk (low or non-fat has the same or higher calcium):  302 mg per 8 oz.
    Cheese (we’re not talking cream cheese here!):  cheddar 306 per 1.5 oz.
    Ice Cream or frozen yogurt:  80-100 mg per 1/2 cup

Add a few non-dairy foods very high in calcium:
    Sardines (canned in oil with bones):  324 mg per 3 oz.
    Salmon (pink, canned with bones):  181 mg per 3 oz.
    Turnip greens, kale and other dark green leafy vegetables:   80 mg per 1 cup

Also, many foods are fortified with calcium, such as orange juice, breakfast cereals, instant breakfast drinks, etc. (Be sure to read label)   Tums and Rolaids have between 200 and 400 mg of calcium

Vitamin D is essential to utilizing calcium.  Spend 10 – 15 minutes/ 3 times a week in the sun or consume foods fortified with vitamin D.  Talk with your health care provider about supplements.

So .... eat your calcium and be sure to exercise and keep those bones strong!   Walking is good! 

"Stroke"

May is recognized as “High Blood Pressure and Stroke Awareness Month”.  A stroke occurs when the blood supply to the brain is interrupted, resulting in lack of oxygen and nutrients which causes brain cells to die.  Loss of a significant number of brain cells can cause permanent damage.

RISK FACTORS
-    High blood pressure
-    Heart rhythm problems
-    Overweight or obesity
WARNING SIGNS
-    Sudden numbness on one side
-    Difficulty speaking
-    Sudden change in vision
-    Dizziness, loss of balance or difficulty walking
-    Sudden severe headache
HOW CAN I PROTECT MYSELF?
-    Check your blood pressure routinely
-    Work at reducing high blood pressure and/or cholesterol
-    Maintain or achieve a normal weight
-    Exercise at least 4 days a week
-    Eat a heart healthy diet (8-10 servings of fruit and vegetables and 3 servings of low or no fat dairy products)
-    Take prescribed medication even if you feel fine!

LINKS

Go to “Catholic Links” Tab to find information on the following:

          Center for Medicare and Medicaid Services
          Coalition of Wisconsin Aging Groups
          Disability Rights WI, Disability Drug Benefit Helpline
          Door County Learning In Retirement
          Door County Resource Guide
          Door County Senior Resource Center
          Ministry Door County Medical Center
          World Federation of Catholic Medical Associations

OUR LOGO

Be on the lookout for our new logo, defining who we are and encompassing the following: 

DIAMOND:   “The soul is placed in the body and it is like a rough diamond ... it must be polished within or the luster of the soul will never appear.” – Daniel Defoe
HEART:   The spiritual, emotional, moral and intellectual core of a human being
WAVE:   A swelling or excitement of thought, feeling or energy
CROSS:   ... And we go forward in the name of Our Lord.

"Physical, Mental and Emotional Wellness is a Spiritual Activity”