For the thousands of people who have asthma (a chronic lung disease that impacts your airways), the thought of vigorous exercise may be daunting. They may think, “What if I’m working out alone and find myself short of breath or worse?”

Enter Brittany Delaney, an athletic trainer at OSF HealthCare who works with young athletes on a variety of conditions, including asthma. She says workout warriors and their parents need not be afraid. You can work up a sweat with asthma if you know your body and prepare for possible problems.

“Actually, we like that [people with asthma] exercise a lot because it will help maintain a healthy weight. It also strengthens the lung muscles,” Delaney says.

“It's very important for athletes to know how to manage their symptoms when they’re in sports. That way, we can reduce the likelihood of an asthma attack,” she adds.

Signs to watch for include shortness of breath, hyperventilation (where you breathe fast and deep), dizziness, a rapid pulse, skin changes (such as turning blue) and chest pain or tightness. If those happen, Delaney says to use an inhaler, rest and, if it’s a young person, call their parents. If things don’t get better quickly, call 9-1-1.

Have a plan

Delaney says short bursts of exercise are better for people with asthma. Think of sprinting to first base in a baseball practice rather than jogging a few miles on a cross country course.

Know and avoid your triggers. If it’s a pollen-heavy day, exercise inside. Chlorine can also make asthma worse, Delaney says. So if you’re a person with asthma who swims, be vigilant about symptoms and the amount of time you spend in the pool.

“Cold weather can be a trigger,” Delaney adds. “If you’re running outside and it’s cold, put a scarf over your face to avoid cold air getting deep [into your lungs and irritating them]. Experts also say breathing through the nose rather than the mouth can decrease symptoms.”

Also a must: keep up with medication as directed by your health care provider. For most people with asthma, the first line of defense is that inhaler.

“I see a lot of athletes who carry their inhaler, but are they following directions? Are they only taking their medication when they’re starting to feel symptoms? A lot of people with asthma actually have inflammation daily. They should be taking medication daily," Delaney says.

If you’re working out or competing with others, Delaney suggests giving your inhaler to a designated person, such as a coach or trainer. That way, if you show symptoms, you don’t lose valuable time digging through your bag to find the inhaler.

Lastly, a proper warm up and cool down are key for any athlete to have a successful workout.

“I prefer starting with some light cardio to warm up the muscles. Then, do a dynamic stretch as opposed to a static stretch where you hold the pose for 30 seconds,” Delaney explains. “Dynamic is more active. Your heart rate is getting up. Your lungs are expanding. You’re getting more air in.”

Jumping jacks and lunges are examples of dynamic stretches.

Then, cool down with a light jog and some static stretches.

“Those muscles can’t go from hot to cold in a minute. You need to slow the progression down,” Delaney says.

Learn more

Read more about how to keep your body in top shape on the OSF HealthCare website.

Interview clips

Related stories

So you want to be an athletic trainer?
Lifespan vs. health span
Exercising your heart

Did you have a childhood hero? If so, you likely aspired to emulate them and their achievements.  

Nowadays, your kids may see their favorite athlete or influencer using pre-workout supplements, whether on social media or in stores, to enhance their performance in the gym or on the field.

What are pre-workout supplements?

Pre-workout supplements come in various names, flavors, and sizes. Some popular options are creatine and branched-chain amino acids (BCAA). While creatine and the main ingredient in most pre-workout supplements is caffeine, most BCAAs don’t contain caffeine.

These supplements are taken before a workout or athletic match with the goals of increasing endurance, muscle mass, and reducing recovery time. But the question is should middle- or high school-aged kids use these supplements? The answer: Probably not.

What are the risks of pre-workout supplements?

“These can cause increased heart rate or heart burn. You’re also taking a lot of supplements that are going straight to your gut. You can see some nausea, vomiting, diarrhea or constipation. They’re also not well-monitored, the U.S. Food & Drug Administration (FDA) isn’t regulating these very closely,” says Erica Dawkins, a dietetic intern with OSF HealthCare.

Taking it further, kids with heart defects need to steer clear of these supplements.  

“A lot of times we see defects or heart irregularities that somebody isn’t even aware of. They don’t know that until they take something like this and have an adverse event,” Dawkins says. “So, if you already know, avoid these because we don’t want to throw that heart into an abnormal rhythm it might not be able to come back from.”

What are the benefits of pre-workout supplements?

“A lot of them will already have beta-alanine or branched-chain amino acids which help improve recovery time and reduce fatigue,” Dawkins says. “We also see some nitrates used that help improve blood flow to the muscles.”

Most pre-workouts are intended for healthy adults in moderation. Pregnant and nursing women are generally advised to avoid them due to the high caffeine content.

Alternatives for improving athletic performance in kids

“Focus first on making sure you’re having quality workouts, then introduce healthy nutrition,” Dawkins says. “We want to make sure we’re getting that nutrition throughout the day. Especially if we’re working out multiple times throughout the day. If you’re working out within two to four hours, make sure you’re getting a snack. We see a lot of benefits for pre-workout snacks or snacks during half-time. We also want to make sure we’re staying adequately hydrated.”

Dawkins says leafy and root vegetables like spinach, lettuce and beets are a great, natural option.

“Those have the natural nitrate in it. So, we’re getting the same effects we would from a pre-workout supplement, just in our regular diet,” Dawkins adds.

Having a conversation with your child’s pediatrician or sports medicine physician is extremely important if you are wondering what supplements should or should not be added into their routine.

Video Interview Clips

If you break a leg or sprain an ankle during a basketball game, health care providers have a good idea what happened and how to treat it.

But if you have daily aches, pains and swelling in your legs, it will require some investigation.

Causes

Aman Khurana, MD, a vascular medicine physician who sees patients at OSF HealthCare, outlines common causes of leg pain. 

• Arterial disease
  
  “The arterial cause of leg pain is when people walk, and they get leg, calf, hip or thigh pain. That can be from less arterial flow down in the legs,” Dr. Khurana says. “When we walk, the muscles are demanding more blood. But because of blockages, blood doesn’t come.” 
   
• Venous disease
  
  “Venous pain brings heaviness, tiredness and fatigue. Varicose veins and leg discoloration are signs of venous disease,” Dr. Khurana explains. “That pain seems to get better when you lay flat or with your legs up.” 
   
• Arthritis, or inflammation of a joint
   
• Nerve issues
  
  “We have large nerves that go down from the back,” Dr. Khurana explains. When those nerves are irritated, it can cause a condition called sciatica. “Then there’s small vessel nerve pain that causes tingling and numbness in the feet.”

Wounds, such as those associated with diabetes, and lymphedema, a condition where fluid builds up causing swelling, can also contribute to these problems.

Diagnosis and treatment

Dr. Khurana recommends seeing a provider at the first sign of leg pain. He says it’s hard for people to pinpoint the problem, and waiting can make it worse.

A provider, he says, could check the blood pressure in your arms and legs to gauge blood flow and run a test to check for vein leakage.

“Veins have valves. When blood goes up, the valve should close. Some valves don’t close right. Blood goes up, and it keeps coming down. That’s how you have the heaviness, tiredness and swelling in the legs,” associated with venous disease, Dr. Khurana says. You could be given compression stockings for this problem.

Other treatments include medication, a device (such as a lymphedema pump that massages the legs and aids blood flow to the heart) or an ablation procedure to stop the blood flow in the problematic vein.

Prevention

How do I keep my legs moving? Dr. Khurana repeats advice many doctors have given. Daily healthy habits that prevent cardiovascular disease will help prevent leg issues.

• Keep your blood pressure, cholesterol and chronic conditions like diabetes in check.
   
• Don’t smoke. 
   
• Exercise and eat a healthy diet to avoid obesity. When your weight impacts your ability to get around, Dr. Khurana says, it’s definitely time to see a provider.
   
• Know your family history of health issues, and bring these up to your provider at your regular checkups.

Interview clips

Related stories

Beating blood clots
All ages should keep cholesterol in mind
How to stay active in chilly weather
Smart eats, healthy streets

Jetting off to college brings excitement. New friendships and professional opportunities await.

But it also brings the obligation of taking care of your health without a parent’s watchful eye. Dorm buffets, sugary drinks and sleeping in all the time can lead to your clothes feeling tighter and your self-esteem feeling lower.

So what’s the scoop on the so-called freshman 15? How big of a problem is weight gain in college? How can you prevent it?

First things first: Rachel Bult, a supervisor dietitian at OSF HealthCare, says it’s more like three to 10 pounds weight gain in the first year on average, not 15. But the issue is still worth paying attention to.

“You add more calories than you intend to,” with food options in college, Bult says. “Also, stress and lack of sleep can cause increased cravings for sweets and comfort foods.”

Some tips to consider:

• Exercise portion control. Remember the saying “Are your eyes bigger than your stomach?”
   
• If you’re on a meal plan that means buffet meals every day, go to a healthier station first. Start with a salad and a vinaigrette dressing, Bult suggests. Non-starchy vegetables as your side can provide fiber. Protein like chicken, fish, beans, chickpeas and tofu will help keep you full.
   
• For exercise, find movement you enjoy. Don’t approach it as a chore. If you like pickleball, find a local league.
   
• Keep healthy snacks, not junk food, at arm’s reach.
  
  “When I was in college, I would have a protein smoothie in the morning to help fill me up,” Bult recalls. “But you could also keep fruit, string cheese, unsalted nuts or bell peppers with hummus. Just things that are healthier and quicker to grab and go.”
   
• Smartphone apps can be a short-term tool to get you on the right track, Bult says. Apps can track what you’re eating, your daily steps and more.
  
  “Those can help you understand the nutritional value of what you’re consuming,” Bult says.
   
• Talk to your primary care provider or a dietitian if you need guidance. Research what your local school, health system or social service groups offer.

Learn more

The OSF HealthCare website has healthy recipes.

Interview clips

Why this is important

Lindstrom says the liver plays a critical role in our metabolism.

“It helps process nutrients, break down fats and medications and detox alcohol. It’s also important in regulating blood sugar and cholesterol,” she explains.

Fatty liver, where healthy cells turn into fatty cells that can’t do their job as well, is a common problem with the organ. It impacts around one in three people and is the top reason for women having liver transplants in the United States, Lindstrom says. Excessive alcohol use, hepatitis C, obesity, diabetes, high blood pressure, high cholesterol and insulin resistance can all contribute to fatty liver.

“The troubling thing with fatty liver is that most of the time, people don’t have symptoms,” Lindstrom warns. Unchecked fatty liver could lead to liver scarring, liver failure and even death.

Learn more

Read more about gastrointestinal health on the OSF HealthCare website.

Interview clips

Related stories

Hepatitis B: Know the risks and symptoms
Hepatitis C treatment has come a long way
‘A gamechanger’ in fatty liver treatment
Diverticulosis: Long name, bad condition

Calves

It’s a “same song, different verse” situation for injuries to your calf muscles that sit in the back of your lower leg. Delaney says sports that involve sprinting or a sudden direction change are breeding grounds for calf injuries.

“We see it in baseball and softball outfielders. The ground might be uneven. You might hit the ground just right that you’re going to feel that calf tighten up,” leading to a sharp pain or cramp-type pain, Delaney says.

Health care providers also grade these injuries one, two or three, with three being a severe rupture. Like hamstrings, Delaney says the calf muscles can heal themselves with time and rehab.

“With calves, you can immobilize [the patient]. At times, I may treat an athlete with a controlled ankle motion boot [CAM boot] to immobilize and give that calf muscle more of a rest,” Delaney says. “With hamstrings, you can just put them on crutches and be non-weight bearing for a short time.”

Delaney says a grade one calf injury is typically two to four weeks of rehab. Grade two is four to six weeks. And a grade three complete rupture can take up to 12 weeks to heal.

Prevention

For prevention of these injuries, “dynamic” is the word of the day. As in, dynamic warmups before competition. Gone are the days of just touching your toes. Delaney has her athletes combine dynamic and static stretches before a practice or game. This might mean a light job around the baseball field to warm up the muscles.

“A lot of athletes can feel these injuries coming on,” Delaney points out. “So back off and modify your activity. Cross training also helps. My long distance runners may go to the pool and work out. Weight training can help.”

Coaches and parents should also keep an eye on young athletes for signs they need a break. Talk to a professional to know the right way to treat injuries at home. You don’t want to apply heat when you should be applying ice, for example. And, empower the youngsters to speak up when they’re hurt.

Learn more

Read more about keeping your body in top shape on the OSF HealthCare website.

Interview clips

Related stories

Read more from OSF athletic trainer Brittany Delaney here.

Natasha Noel, MD, is a pediatric cardiologist who’s been treating children with heart issues for more than a decade.

But in the past few years, Dr. Noel has seen a spike in high cholesterol with several kids she cares for. 

“It’s the diet with respect to fast foods, and the climate, especially in Illinois. Our long winter months mean less physical activity for the kids,” explains Dr. Noel. “There is a greater awareness of this condition, and young adults experiencing sudden cardiac death. It all goes hand in hand.”

With those factors in mind, OSF HealthCare Children’s Hospital of Illinois has opened its first pediatric lipid clinic at its location in Rockford at 444 Roxbury Road. The program is led by Dr. Noel, who is board certified in clinical lipidology.

The clinic specializes in caring for children with cholesterol concerns, focusing on lifestyle changes, nutrition counseling with dietitians, genetic testing and lipid testing as needed. The clinic offers in-person and telehealth visits.

The bottom line, says Dr. Noel, adults aren’t the only ones who experience high cholesterol.

“Children can have high cholesterol as adults, and it could lead to early cardiac disease over time,” says Dr. Noel. “But once found and diagnosed, there is management available. So, I say don't delay (seeking treatment).”

Cholesterol and triglycerides are fats, or lipids, in the blood. Dr. Noel says the body needs lipids and cholesterol, but at high levels it could cause damage, especially heart disease as the years go on.

A simple blood test can determine the child’s cholesterol results. It's recommended that children are screened or have their lipid levels checked between the ages of nine to 11, and then again at 17 to 21. However, Dr. Noel adds that if there are specific risk factors, then screening may occur more often or earlier, sometimes as early as age two. 

Genetic testing is important when it comes to diagnosing a familial lipid disorder.

“Screening is needed to identify that something is wrong and abnormal, because most of these kids are asymptomatic. Genetic testing comes in handy if we suspect something inherited like familial hypercholesterolemia,” says Dr. Noel. “It also helps us guide management as needed.”

Risk Factors 

Risk factors include genetics, diet and physical activity. Obesity, diabetes and lack of sleep can also increase cholesterol levels. If cholesterol problems are untreated, it can lead to plaque in the coronary arteries, which leads to cardiac disease and atherosclerosis (the buildup of fats, cholesterol and other substances in and on the artery walls).

Depending on the cause and severity, the treatment plan includes lifestyle and dietary changes, more physical activity and then medication.

Dr. Noel stresses that abnormal test results don’t always mean a child is ill or requires medication. That’s why she encourages daily physical activity at least three to five days a week. Walking, biking and swimming are some of the activities that can lower a child’s risk of cardiovascular disease.

Diet is another important factor. Parents can help their children by encouraging food low in total fat, limiting saturated fats, avoiding full-fat dairy and eating enough fiber. Vegetables, fruits and whole grains are all great options to increase daily fiber intake.

A primary care provider can perform the initial screening and if there is a concern, a referral will be made to a pediatric cardiologist. “I think most of them are comfortable with us taking over that care, especially if medication is needed,” says Dr. Noel.

For more information on cardiology or other child-related issues, visit the OSF Children’s Hospital of Illinois website. 

 

Interview Clips 

B-Roll 

• Maintain a healthy lifestyle through diet, exercise and keeping up with doctor appointments. Brim says this reduces your risk of a stroke, which can lead to a voice disorder. It can also prevent everyday illness and coughing.
  
  “If someone has had the flu or COVID and they’ve had a consistent cough, it can cause trauma to the vocal cords,” Brim explains. “The vocal cords are closing so rapidly with each cough.”
  
  Using a humidifier and taking lozenges without menthol can help with that pesky cough, Brim adds.
   
• Aim for 40 to 60 ounces of water per day.
  
  “That’s very helpful in maintaining a healthy environment for your vocal cords. It makes sure they’re not getting too strained,” Brim says.
   
• Watch your caffeine. High amounts can strain your vocal cords, Brim says.
  
  “Do you really need that second latte at noon?” she asks with a smirk.
   
• Don’t yell all the time. Obvious, right? But it’s tricky if you use your voice for a living.

“Maybe you have a job like an auctioneer or a teacher trying to yell over a group of students. You have to make your voice louder [for your job],” Brim says.

“Try to focus on more projection. And take vocal rests,” she adds. “Take 10 minutes to let your vocal cords reset. Drink water. Try to decrease the trauma to the vocal cords as much as possible.”

Learn more

Read about all the ways medical professionals help restore voices on the OSF HealthCare website.

Photos

Interview clips

Related stories

Non-verbal learning disorders affect all ages
Hit your head? Don't just shake it off
Can't stop coughing?

It’s common knowledge that exercise is good for you. But recent research suggests the timing of when you work out may provide additional health benefits you didn’t expect.

Researchers released a new study in the British Medical Journal’s (BMJ) Open Heart publication focused on timing workouts due to the participant’s internal clock. So, what does that mean?

Darrel Gumm, MD, vice president of OSF HealthCare Cardiovascular Institute in Peoria, Illinois, explains, "If we sync that exercise to a person's natural circadian rhythm, there's even more additional benefit on top of what you're already getting," Dr. Gumm says about the recent study. 

"So, if you're a morning person, work out in the morning. If you're a morning person working out at night, you're going to get a benefit, but it won't be as profound as doing that in the morning. Vice versa, if you're a night person and you work out in the morning, you're going to get a benefit, but not as much as if you timed it to your natural circadian rhythm and when you're most alert."

Dr. Gumm says timing your exercise according to when you’re most alert benefits all our modifiable risk factors but especially helps lower our blood pressure. And the best part is, you are your body's top expert. Knowing whether you're a morning person or a night owl will help you decide when to schedule your exercise. 

The type of exercise this study revealed to be better during your natural circadian rhythm were aerobic exercises, which is exercise that works your muscles repeatedly and in a rhythm. “It was a five-minute warmup, 30-minute workout, five-minute cool down,” Dr. Gumm adds.

A study like this offers physicians like Dr. Gumm and other cardiologists at OSF HealthCare Cardiovascular Institute an opportunity to share the research findings with people they see in the clinic and make personalized recommendations for modifying their lifestyle. Knowing whether someone is a morning person or night owl can help tailor the care and recommendations they receive. 

"It's a great opportunity to emphasize the importance of physical activity. It's easy for us to ignore it, put it to the side and forget about it. But our standard recommendation is 30 minutes a day, five days a week," Dr. Gumm says. "If you can do 150 minutes a week, you're really getting a benefit."

The greatest impact the study reveals, Dr. Gumm says, was on lowering participants’ systolic blood pressure. These 150 people were adults in Pakistan, between the ages of 40 and 60, who mainly live sedentary lifestyles.

“But even LDL cholesterol (bad cholesterol) showed a bigger drop in those who aligned their workout time with their circadian rhythm," Dr. Gumm says. "It dropped in both groups, whether you were aligned or not, but there was a bigger drop in the aligned group."

Exercise also helps increase HDL cholesterol, or the healthy cholesterol. It can also help drop a person's triglyceride level, which in turn can increase their HDL levels. Avoiding simple carbohydrates like white rice, white bread, pasta, sugar, potatoes and alcohol can decrease your triglyceride levels and bump up your HDL levels, Dr. Gumm points out. 

If you can’t make time for 150 minutes of exercise a week, Dr. Gumm recommends "exercise snacking." Examples are walking up and down three flights of stairs, three times a day, three days a week. Parking your car a little further from the office and getting in extra steps – simple things that you can modify easily into your daily routine. 

Your primary care provider can help come up with a plan that fits your lifestyle. 

Video Interview Clips

With age comes physical limitations. But it’s important to stay active, says John Rinker, MD, an internal medicine physician who specializes in geriatrics at OSF HealthCare. When you keep moving, it helps reduce the risk of things like diabetes, high blood pressure, heart disease, obesity, cancer and neurocognitive diseases like Alzheimer's.

In other words, Dr. Rinker says, it’s not fun to live long if you’re not well. Your lifespan versus your health span, as he puts it.

“It really, really pays to maintain exercise and be in good physical shape as you age. It reaps huge dividends on how long you live,” Dr. Rinker stresses.

Guidelines

Each person should have a tailored plan as advised by a health care provider. But regardless of your age, the American Heart Association (AHA) generally recommends 150 minutes of moderate physical activity or 70 minutes of vigorous physical activity each week, spread out over several days. A brisk walk would qualify as moderate intensity (also called zone two training), while running, swimming or riding a bike would be vigorous. Vigorous exercise is associated with a term called VO2 max, referring to maximum use of oxygen. In layman’s terms, you’re breathing hard and conditioning the heart.

“Most of that type of [vigorous] training is at a higher interval. You’re going to get breathing really hard for three to five minutes while you sustain a pace that’s rather difficult. Then you’re going to rest and let that heart rate come back down. Then go back to the hard exercise,” Dr. Rinker explains. “That back and forth with the heart rate really helps to train how well your heart can pump blood to muscles. That’s a really good marker of how well conditioned you are.”

The AHA also recommends two days of strength training per week. That could be lifting weights, using resistance bands or calisthenics, where you use your body weight for resistance rather than equipment.

“I really like the strength training piece,” Dr. Rinker says.

“It doesn’t take a lot as you age to tension a muscle enough to maintain muscle mass. We really find that people who are able to maintain muscle more muscle mass as they age are going to do much better with those health span and lifespan issues,” he adds. “So, the goal isn’t to make everyone a huge bodybuilder. The goal is to decrease the rate of decline as we age.”

On the days you do strength training, aim for 30 minutes per day. Dr. Rinker says if you really want to lean into this area of fitness, consider getting a personal trainer.

Limitations

It’s important to work around your ability and not push through pain, Dr. Rinker says. If aging has brought back or leg pain, skip the treadmill and try swimming or a weightlifting session while seated.

“You want to make sure you’re not going to injure something further. That will create a bigger setback or other deficit that are not going to help you in the long run,” Dr. Rinker says.

The bottom line

From VO2 max to zone two to calisthenics, there are a lot of terms to keep straight. If you don’t want to overthink it, just remember to keep moving. Push yourself with some vigorous workouts if you can, but commit to some form of exercise regularly.

“Most of your day-to-day exercise [as an older adult] should be just basic activity,” Dr. Rinker says. “Think of a brisk walk. Walking at a pace for about 30 minutes where you could still hold a conversation with somebody, but it would be difficult to sing a song.

“If I can just get someone to walk every day, I think they’re going to be in good shape,” he adds.

Learn more

Read more about moving your body safely and aging well on the OSF HealthCare website.

Interview clips

Related stories

Get cozy: How to exercise at home
Gardening benefits more than your taste buds
Exercising your heart

• Backward walking: “It works different muscle groups than forward walking. You’re going to work different parts of your shin. It’s going to help a lot with ankle mobility,” Dr. Rinker says.
  
  Try walking backward for a couple minutes on your walk. Keep safety in mind by avoiding trip hazards. Look for an even, non-crowded surface, like a sidewalk or track. Dr. Rinker doesn’t recommend it on a treadmill.
   
• The number six: There are a few workout variations that incorporate the number six. One encourages you to walk for 60 minutes at either 6 a.m. or 6 p.m. Another suggests a six-minute warmup and six-minute cool down, while others say six refers to getting active six days a week.
  
  “The 6 a.m. or 6 p.m. – what I love about that is it schedules the walking,” Dr. Rinker points out. “For some, the barrier to exercise becomes their life schedule. Things get in the way. You meant to exercise, but you look back on your day and realize you never did. Then a week goes by [with no exercise].”
   
• Farmer’s walking: This is where you walk with a heavy object in each hand for a defined distance. Think of a farmer carrying seed bags back to the barn. Dr. Rinker says this can help with balance, muscle growth and grip strength – all things proven to increase longevity.
   
• Rucking: This is walking with a weighted vest or backpack. Dr. Rinker says this came into the mainstream after people saw military members walking with all their gear. Like farmer’s walking, rucking burns fat and builds strength, including in your heart, without increasing speed.
  
  Dr. Rinker says it can be as simple as loading up a backpack with books or other household objects. Just start with a small amount, and work your way up.
  
  “It doesn’t take a lot of weight for you to really feel it within the first 10 to 20 minutes. You don’t want to be stuck far out with a heavy backpack,” Dr. Rinker warns.
   
• Japanese walking: This involves alternating between slow and fast walking. Dr. Rinker says to think of it as high intensity training but in a walking format. If you set out for a 30-minute walk, try switching from a brisk pace to a slow pace every three minutes. Dr. Rinker says this can be especially beneficial for people who are not well-conditioned. He says it can strengthen your heart.
  
  “For people who have a fear of exercise, this is a nice way to ease in,” Dr. Rinker says.

The bottom line

Dr. Rinker says any of these exercise variations is OK to try. Just know your limits, and find a routine that works with your body and schedule.

“It can be boring to do the same thing every day,” Dr. Rinker says. “Finding different variations often leads you to feel challenged, wanting to do more and wanting to try new things.”

Why it matters

Are you doubting that walking is for you?

“Walking is a wonderful way to improve cardiovascular fitness, muscular strength, endurance and balance,” Dr. Rinker says. “In general, humans are meant to move. The more we’re moving our bodies, the healthier we’re going to be long term.

“Bed rest is good for no one. We need to be moving,” he adds with a smile. Walking is free and requires no equipment, Dr. Rinker adds.

The American Heart Association recommends adults get 150 minutes of moderate-intensity exercise per week. But Dr. Rinker says if your body can tolerate it, try for more.

Limitations

The ability to walk beyond daily tasks might be limited for some. A young person might have a chronic injury, or an older adult might simply have wear and tear on their body. 

Dr. Rinker stresses that if an exercise makes you hurt badly, stop it and seek guidance from a health care provider. But, there are ways you can still make walking a part of your routine.

“Change the timeframe or pace. Go for shorter distances,” Dr. Rinker suggests. “There are some people who, let’s say, have COPD and have trouble breathing. They feel short of breath, so they stop walking. We actually want them to walk and spend some time with some shortness of breath. They actually improve their exercise tolerance. Their breathing improves over time.”

Another approach: if you’re used to taking a 30 minute walk, break it up into five minute walks throughout the day.

Learn more

Read more about keeping your body in top shape on the OSF HealthCare website.

Interview clips

Related stories

Lifespan vs. health span
Get cozy: How to exercise at home
Cold, cold, go away: How to stay active in chilly weather
Walk this way
A shin-termission: Navigating lower leg pain
‘It shouldn’t be a barrier to play'
Keeping backs healthy in school

Humans are on their feet most of their life. So why wouldn’t you want a proper pair of shoes?

Specifically, look for footwear that’s wide enough to prevent two common toe issues: bunions and hammer toe.

Marc Leonard, DPM, an OSF HealthCare podiatrist, sees these ailments frequently but stresses they are treatable without surgery when caught early.

Bunion

A bunion is when bones move out of place to form a bump on the toe joint, drawing the toe inward. Bunions are mostly seen on big toe, but they can happen on the pinky toe, too. This is called a bunionette or tailor’s bunion. Dr. Leonard says bunions are often caused by joint hypermobility, and they can also be genetic.

If pain from a bunion is not impacting your daily life, getting wider shoes or using a splint may do the trick. When the discomfort becomes intolerable, a doctor will discuss surgery.

“We make a cut in that bone, bring it over back into alignment and put some screws in,” Dr. Leonard explains. “Then we protect the area during post-operative course.”

The surgery is outpatient, and you typically can walk out of the doctor’s office. But beyond daily household activities, you should be off your feet for a month.

“We find the more people rest and elevate the foot, the better they feel. There’s less swelling and less potential for complications,” Dr. Leonard says.

Six to eight weeks after surgery, the person can resume exercise.

Hammer toe

Hammer toe is when a toe (usually one other than the big toe) contracts up, resembling a hammer.

“They make very prominent knuckles that can rub in the shoe and get red, irritated and sore,” Dr. Leonard describes.

Like bunions, splints and wider shoes are a short-term treatment, and outpatient surgery is possible for more severe cases.

“We remove some of the bone which allows the toe to reduce the contracture. Then, typically, we stabilize it in that new position with a wire for four weeks,” Dr. Leonard says. “Then that wire comes out. The toe should be more stable, straighter and hopefully not rub and cause the same pain it did prior to surgery.”

Recovery time is like bunion surgery but may be a little quicker.

 Finding footwear

The common link between bunions and hammer toe? A big step toward prevention is picking the right footwear.

“Cheapest is not best,” is an understatement, Dr. Leonard says.

“Things I recommend avoiding: flip flops, lighter weight canvas shoes or shoes that just don’t give you a lot of support,” Dr. Leonard adds. “Instead, I recommend a good, sturdy walking shoe. If you have to do a sandal or flip flop, get something that’s well-made with good arch support.”

Avoid wearing high heels all the time, Dr. Leonard also advises. You can also try an orthotic device, or a shoe insert to give you more support. Over the counter orthotics are just fine, Dr. Leonard says, but a podiatrist might recommend taking a mold of your foot to make a custom insert.

Learn more

Learn more about foot care on the OSF HealthCare website.

Interview clips

Previous coverage

Stand up for your feet

Find the right foot for summer foot health

The American Heart Association and 10 other leading health organizations say it’s time to start checking cholesterol sooner and treating it more aggressively. New, lower low density lipoprotein LDL cholesterol targets are aimed at preventing heart attacks and strokes before symptoms ever appear.

Jason Trager, DO, a cardiologist with OSF HealthCare, says people at risk of heart disease should start trying to lower their cholesterol as early as age 30 and continue into old age. They should also be getting their cholesterol levels lower than many doctors had previously recommended.

Some large clinical studies found that about 72% of high‑risk patients fail to reach guideline‑recommended LDL cholesterol levels, and many are either undertreated or not on medication at all. Recent guideline updates have significantly lowered cholesterol targets, especially for people with heart disease or multiple risk factors.

New LDL cholesterol goals based on risk level

Under the new recommendations, people who have already experienced a heart attack or have symptomatic coronary artery disease should aim for LDL levels below 55. People with underlying but less severe coronary disease or diabetes are encouraged to keep LDL below 70, while the general population should aim for levels under 100.

Dr. Trager says clinical studies show the benefits of lowering cholesterol levels for everyone.

“Lower is better as far as your bad cholesterol level, and it means that a lot of patients who were not taking cholesterol medicines should now be on cholesterol medicines. But the cost-benefit analysis is definitely there. Fortunately, with these new medications, people are living longer.”

Taking a pill every day to lower LDL cholesterol can reduce a person’s risk of heart attack or stroke by 20 to 30%, according to Dr. Trager, and by even more in people with multiple risk factors. He says the benefits are really significant.

New medications improve outcomes and reduce side effects

Advances in cholesterol‑lowering drugs, including combination therapies and injectable medications, have made cholesterol goals more achievable.

“In the past, we were not able to get to these targets without very high doses of medications. So now with some of these newer medications, we can get that. We can get these goals, and that really helps reduce future risk of heart attack and strokes, especially for somebody who already had an event.”

Newer options can also minimize side effects – an issue that often leads people to stop treatment.

High LDL is frequently described as a “silent risk” because people can live for decades without symptoms while damage accumulates inside their arteries. Dr. Trager says this delayed impact makes it harder to convince people to stay on medications. But he tries to help people understand by using an analogy.

“You’re going to replace that tire on your car or you’re going to wait until the big blow out … well, most people would rather replace the tire instead of getting into that big accident,” he explains. “It’s the same analogy. Where your heart is concerned, being proactive and being your own advocate can really reduce future heart attack and risk.”

Other testing to know your risk

Dr. Trager also points to coronary calcium scoring, a specialized CT scan that measures plaque buildup in the heart’s arteries, as a valuable screening tool. While not always covered by insurance, Dr. Trager says the scan can help doctors identify people who would benefit from more aggressive treatment before symptoms appear.

Dr. Trager also recommends that adults have their lipoprotein(a), or Lp(a), measured at least once in their lifetime. High levels of this cholesterol-related particle, largely determined by genetics, are linked to a higher risk of heart attack and stroke.

Dr. Trager stresses the importance of diet and exercise. But for many high‑risk patients, he points out lifestyle changes alone are no longer enough to meet today’s lower cholesterol targets.

“Somebody’s not going to be able to reach those goals with diet and exercise unfortunately,” Dr. Trager shares. “You can go on a straight vegan-type diet and cut out the red meat. You can get the cholesterol level down, but you’re not going to reach those exact goals.”

Dr. Trager encourages people to talk with their medical providers if they struggle with cholesterol medications, rather than stopping treatment entirely. With multiple drug options now available, he says most people can find a regimen that works. He suggests that commitment to taking cholesterol-lowering medication can make the difference between preventing a heart attack and reacting to one.

As new evidence continues to shape clinical practice, Dr. Trager believes the message is clear: knowing your numbers, staying engaged in your care and treating cholesterol early can save lives.

Dr. Trager practices in Bloomington, Illinois but you can talk to your primary care provider to learn more. Don't have one? Here are options. 

Dr. Jason Trager

“It’s really going to help with flexibility, endurance and balance,” Spires says. “There’s a lot of up and down, being on your knees and bending over. If you’re somebody who struggles in those areas, this is going to be a good spot to start.”

Think of it as doing a lot of squats in an hour as you plant seeds and pull weeds. Your flexibility can also be challenged (for the good) if you need to get to an “odd spot” to reach that plant. All this adds up to a decreased risk for things like heart disease and high blood pressure.

The mental benefits of gardening match the physical benefits. It’s motivation to get up in the morning. You’re soaking up the sun, interacting with others and have a sense of accomplishment.

Like any other exercise, there are safety tips to keep in mind when gardening.

• Beat the heat by wearing sunscreen, drinking plenty of water, dressing appropriately (lightweight, light-colored and loose-fitting clothing) and taking breaks.
   
• Know how to use your tools and have a plan if you’re injured. Have a first aid kit and phone nearby. Try to garden with a friend. Or if not, let someone know your plans.
   
• Exercise through gardening can be fun, but don’t push through pain, overexert yourself or stay in one position for too long.

“Know your limits. What works for you and what doesn’t,” Spires says. “You can use the rate of perceived exertion [a scale that allows you to measure how much effort an activity takes]. A one level may not be too hard, or you may be totally maxed out at a 10. Try to stay in that four to six range. For example, this is an appropriate weight for me to carry.”

Bend at your knees, not your back. Use your legs to support yourself as you move up and down. And don’t twist your body into unnatural positions. Remember, you won’t reap a full crop in one day. Take your time and enjoy things.

Read more about how to keep your body in top shape on the OSF HealthCare website. OSF also has recipes that can make use of your harvested fruits and vegetables.

Photos

Interview clips

B-roll

On a low-dose CT scan for lung cancer: “It can catch lung cancer early. Lung cancer doesn’t have defined symptoms like colon or breast cancer,” Huelskoetter says. “A lot of times, you catch those nodules early and monitor them yearly or every six months based on what the radiologist finds. Then we can get you scheduled for routine low-dose CTs.”

She adds that this exam is geared toward smokers, but you can always bring it up with your provider.

What about kids?

Huelskoetter says children should see a provider at least once a year for a physical exam and to get caught up on vaccines, if needed.

“Make sure the provider records their height and weight. The provider will do an eye exam, an ear exam and things like that,” Huelskoetter outlines. “We want to make sure we’re not missing anything. A lot of times, eye problems in children can be caught in school. But maybe the child isn’t school age yet. We can get them in, do an exam and maybe catch something early.”

At home

Health care doesn’t end when you leave the clinic. Warm temperatures during spring can bring a renewed sense of optimism about changing daily habits.

“One thing I always tell my patients: move your body,” Huelskoetter implores. “I’m not saying you need to go to the gym and do pushups, sit ups and deadlifts every day. Just move your body. Start at a pace that’s good for you. If you have a sedentary job or lifestyle, get a step counter or smartwatch to track your steps and see where you’re at.”

For example, Huelskoetter says if you’re at 2,000 steps a day, set a goal of 10,000. But start small. For the first month, aim for 3,000 steps a day. Then increase it to 4,000, and so on. You can accomplish this, she says, through 30 minutes of exercise for five days a week.

“This can lead to drastic improvements in your cardiovascular health, your mental health and your overall physical well-being,” Huelskoetter says. “Your joints won’t be as stiff because they’re used to movement.”

Exercise should be paired with healthy food choices, such as cutting back on processed food.

Spring might also be the time you say, “I’m finally going to quit that unhealthy habit,” like smoking.

Huelskoetter’s response? “Now’s the time. Let’s do it,” she says.

“Again, let’s start small. Get an appointment with your provider, and talk about options,” Huelskoetter suggests. “If you don’t feel you can quit cold turkey, which is extremely hard, there are options like Wellbutrin, Chantix or nicotine patches and lozenges. Sometimes we’ll even do cognitive behavioral therapy.”

Photos

Interview clips

Related stories

Health care isn't just at the doctor's office
Lifespan vs. healthspan
Pharmacy or provider? For seniors, it matters
Busting hygiene myths
 

From misconceptions about symptoms to stereotypes about drugs like Adderall, there’s a lot to parse out when getting treatment for attention-deficit/hyperactivity disorder (ADHD), a neurodevelopmental disorder that affects attention, impulse control and activity levels. ADHD is seen in all ages and can overlap with other issues like depression and anxiety.

“ADHD is different from lack of interest or just not paying attention. It includes emotional dysregulation, chronic impatience, restlessness and constant fidgeting. There’s difficulty managing, planning and organizing things,” says Maghav Sharma, MD, an OSF HealthCare psychiatrist. “That leads to difficulties at home or work. It can cause relationship difficulties or difficulties with bosses. Maybe the person is not completing work on time or are impatient with the result of the work.

“We see symptoms of hyperactivity mostly in kids. They’ll run around their classroom. It’s a common reason why teachers and parents send their students to the doctor to get ADHD treatment,” Dr. Sharma adds. “In adults, that anxiousness and restlessness is not outwardly projected. It’s more inside. A person can feel overwhelmed. They are fidgety, restless or on edge.”

All this is why it’s important to get a treatment plan tailored to your needs. Seeing someone like Dr. Sharma would be a good first step. He says therapy can teach skills, like how to plan and be organized, that can help cope with everyday ADHD issues and, at the same time, help if there are other issues present, like depression. For example, if ADHD is causing you to procrastinate on work projects, you could feel anxious about getting in trouble or sad about missed opportunities to move up the corporate ladder.

“We do quite often see people with symptoms of depression or anxiety, but they have underlying ADHD as well,” Dr. Sharma says. “It’s hard to tell sometimes which symptoms are related to anxiety and which are related to ADHD. So we tend to treat the conditions together. Treatment for anxiety and depression can sometimes alleviate the symptoms of ADHD.”

ADHD treatment “never should be just medication,” Dr. Sharma says. But if ADHD is making daily life difficult, medication can be paired “thoughtfully” with other treatment, he says. Stimulants like Adderall and Vyvanse are often starting options for adults. For kids, health care providers might try methylphenidate (Ritalin is a common brand name). A provider could change your medication if side effects are a problem. They could try a non-stimulant like clonidine or guanfacine.

Lifestyle changes also play a big role in ADHD management, Dr. Sharma says. Sticking to a routine – everything from when you sleep to when you leave for work – can help. Exercise, staying hydrated, eating a healthy diet and getting outside to pursue hobbies or be around others can also help your mood.

Learn more about keeping your mind healthy on the OSF HealthCare website.

Interview clips

Related stories

Click here for more stories on mental health care on the OSF Newsroom.

It’s no great surprise to read that men and women both benefit from working out.

But women may receive greater benefits from regular exercise than men, according to a study published in the Journal of the American College of Cardiology.

The study centered on the importance of exercise as a way to avoid dying prematurely. The researchers studied data from 400,000 people and found that women who exercised were 24% less likely to die early from any cause. Men who exercised, however, were 15% less likely to die early.

The study also revealed that the women who exercise had a 36% lower risk of dying from a cardiovascular event, compared to men at 14%. That’s important because women have twice the risk of dying from a heart attack than a man.

Mary O’Meara is a nurse practitioner with OSF HealthCare. She says society still views heart attacks more as a man’s disease. That’s simply not true.

“Usually, a male is feeling this really bad chest pressure, chest pain going in the left arm into the jaw, very pale. Women, very often, will just complain of fatigue, nausea or heartburn. ‘I feel wiped out. I just can't walk across the room. I need to sit down,’” explains O’Meara. “Unfortunately, that can be a sign of a heart attack in a female, and it gets missed quite often.”

While any movement is good, O’Meara stresses the importance of women incorporating strength and/or resistance training, such as lifting weights. Frequency and the amount of weight depend on the person and their situation.

“For a long time, women were encouraged to do more aerobics-calisthenics. We were always thought of as the weaker sex, I guess you can say, and we weren't really encouraged to do any weight bearing exercise,” says O’Meara. “A lot of research has come back that states that women should be focusing on weight bearing exercises for several different reasons.”

Strength training can also help women as menopause becomes an issue. According to O’Meara, hormones start changing between the ages of 40 and 50 – a time when women start losing muscle and see an increase in body fat. Strength training can help with that change, along with other health issues.

“We found that weight bearing exercise can reduce our risk of dementia and Alzheimer's, and also reduce our risk of osteoporosis, which is a big one,” says O’Meara.

O’Meara also has a nutrition tip for her patients. Protein, she says, is important for women to prevent muscle loss, especially during menopause. O’Meara recommends 30 grams of protein before and 15 grams after a workout, to help rebuild muscle that has been naturally broken-down during exercise.

Additionally, O'Meara is a proponent of healthy fats. She encourages patients to incorporate grape seed oils, olive oils, fish oils, flax seed oils, nuts and avocados into their diets.  Her philosophy is that good fats battle bad fats, and good fats protect our heart.

O’Meara stresses that it's never too late for women to start exercising. Even a short walk or work around the home, for instance, can go a long way to a healthier future.

“You read many testimonials from people who were couch potatoes and never exercised,” she says. “And then, they go into these exercises and do wonderful things that have really made a difference.”

For more information on women’s health, visit the OSF HealthCare website.

Interview Clips 

• Distance from home: If long drives are tough (perhaps you have a disability, childcare concerns or live in an area with rough weather year-round), consider sacrificing quality for proximity.
  
  “I’m a checklist person. So write it down and make it one thing you can check off for your day,” Spires says about finding the spark to make the drive to the gym. “Set an alarm on your phone. Have someone to go with you and motivate you. Give yourself a prize at the end of the week [for meeting workout goals].”
   
• Equipment: Some people might just need a treadmill. Some might just want weights. Others might want everything. More amenities typically mean a bigger gym and a higher cost, Spires says.
   
• Hours: Do you work odd hours and need a gym open at night? Checking the facility’s hours before you sign up is a must, Spires says. But, she says, there’s a flip side to a gym open 24/7. If you can go anytime, there might be less motivation as opposed to the urgency of “I need to get there before 5 p.m.”
   
• Privacy and crowds: Are you comfortable with communal locker rooms and showers, or do you want privacy? Ask to look at these areas on a tour. Ask about options to store your belongings. Are there lockers? If so, are they free?
  
  Or, do you get anxious in large crowds? Ask gym staff about peak hours and typically how many people are present then.

• Cleanliness: The last thing you want is an illness or infection to derail your fitness journey.
  
  “Are the locker rooms and bathrooms clean? Do you see staff going around and cleaning equipment? Are they dusting?” Spires says.
   
• Price: Do your research, Spires says. Some gyms offer the first week or month free, and you can see if it’s a good fit without breaking the bank. Or, ask if the gym offers discounts, such as for seniors, military, students or low-income residents.
  
  But, be wary of day passes, Spires says. It might be the way to go if, for example, you’re on vacation. But for your home gym, it might be better savings-wise to just get the long-term membership.
• Signing up and canceling: We’ve all seen the headlines about how meticulous it is to fill out gym contracts. In fact, several states have passed laws to make the process easier.
  
  “Talk about that up front with gym staff. Read the fine print,” Spires suggests. “If you go to a smaller, locally-owned gym or a recreation center [as opposed to big chain gyms], those are going to be easier to pay month-to-month.”
   
• Word of mouth: Take everything you see online with a grain of salt, but it can’t hurt to read gym reviews and even bring those up when touring with staff. Friends and family might also have advice.

Interview clips

Related stories

Scrub smarter: Bathroom hygiene tips
Lifespan vs. health span
Exercising your heart
Hit your head? Don't just shake it off
Walk which way?

• Lordosis: This refers to the normal, c-shaped curvature of the lower back.
   
• Kyphosis: This is the normal curvature of the upper back.
  
  In each case, the term itself doesn’t indicate a deformity. But the curvature can become abnormal, prompting a spine physician to take a look and possibly recommend lifestyle changes.

Bonafide spine disorders include:

• Scoliosis: This curvature of the spine brings back pain “from muscles having to compensate to hold the spine and body in the right position,” Dr. Syed says. Sometimes, nerves get pinched, leading to chest, abdomen or leg pain. Severe cases could bring paralysis. Or, a lung could get pinched, leading to impaired breathing. This is called thoracic insufficiency syndrome.
  
  Genetics, nutrition, muscle imbalance and lifestyle can all contribute to getting scoliosis. Your spine can also naturally worsen with age.
  
  “The discs start to thin. The spine starts to tilt. That puts more strain on the joints. They tend to overgrow, twist and change in size. That creates a domino effect. You get this spine that’s really twisted,” Dr. Syed explains.
  
  Dr. Syed adds that most scoliosis cases can be addressed without surgery. The person can change their lifestyle, notably getting on an exercise plan that strengthens the muscles that support the spine. In severe cases, a surgeon would put screws, rods or plates into your spine or make cuts in the bones.
  
  “It pulls the spine into the correct space, frees up the nerves from the pressure on them and gets the spine to heal in that position,” Dr. Syed says.

• Ankylosing spondylitis (AS): Dr. Syed says this is an inflammatory condition in various joints due to the body’s immune system not working properly.
  
  “Normally, your spine is made up of a bunch of repeating segments. They move relative to each other. That’s how you bend and twist,” Dr. Syed says. “In AS, the joints start to become solid bone because of inflammation. That leads to very stiff, brittle painful bones. People are predisposed to fractures with minor falls. Those people we typically see, unfortunately, in trauma settings. They have brittle, stiff spine that doesn’t have any bend or give. They have a fall, and the spine breaks.”
  
  Dr. Syed says a rheumatologist could put an AS patient on an immune-modifying medicine to prevent inflammation.

Prevention

Keeping a healthy spine comes down to “fundamental good behavior,” Dr. Syed says.

• Avoid activities that could injure the spine. That could be everyday things like heavy lifting or career choices like a contact sport.
   
• Maintain a healthy weight through a healthy diet and active lifestyle.
  
  “You don’t want to be too skinny or too big,” Dr. Syed suggests. “That puts either too much strain [when you’re overweight] or not enough muscle to support the spine [when you’re underweight].
  
  “It’s like Goldilocks,” Dr. Syed adds, referring to the “not too hot, not too cold” fairytale. “You want to work out but not too intensely that you’re crossing over into injury.”
  
  Walks or light jogs could be the things for you, he says.
   
• Avoid smoking.

Learn more

The OSF HealthCare website has information on orthopedic health. The OSF Illinois Neurological Institute also provides comprehensive care.

Interview clips

Related stories

A pain in the neck
Keeping backs healthy in school
Don't throw your weight around
Not all fun and games
A shin-termission: Navigating lower leg pain

Though not one of the most common cancers, Marcie Lindstrom, APRN, says she’s seen liver cancer cases rise in recent years in line with national trends. Luckily, the gastroenterology provider at OSF HealthCare says treatment has evolved, too. And it’s another reminder to know your body and see your health care provider regularly because liver cancer is more treatable when caught early.

The liver: A recap

A primer on what the liver does for us: Lindstrom says the liver sits underneath the right ribcage and cleans toxins from our blood, helps digestion and produces proteins needed to live. In other words, it’s not an organ you can live without like a gallbladder or one kidney.

Liver cancer: Hidden and harmful

Lindstrom says primary liver cancer describes when the cancer starts there, and secondary liver cancer is when it spreads there (medical term: metastasizes), most commonly from the lungs, breasts or colon. Secondary is more common than primary.

“There are multiple causes of liver cancer. A person is at a higher risk if they have a damaged liver,” Lindstrom says. “Things that can cause a damaged liver include alcohol. So heavy alcohol use [is a risk]. Viruses that can infect the liver such as hepatitis B and C [are risks]. And we’re seeing an increasing number of people having fatty liver disease. That puts people at risk for liver damage. That damage can progress to cirrhosis [scarring], and cirrhosis puts you at a higher risk.”

These liver issues can be fatal if untreated. And unfortunately, Lindstrom says liver cancer often comes with no symptoms.

Diagnosis and treatment

That’s where regular visits to your primary care provider, and if needed, a specialist like a gastroenterologist or oncologist come in.

Lindstrom says your provider will go over your risk factors: do you have a family history of liver issues? What’s your own health history, specifically with hepatitis? How often do you drink alcohol? What’s your daily diet and exercise routine?

“If we determine somebody has a lot of scarring of the liver, they should be on regular surveillance looking for liver cancer,” Lindstrom urges. “Every six months, they should get some imaging and possibly a blood test that helps to detect cancer.” The person could also have a biopsy of their liver, where a provider will take a sample of liver tissue and send it to a laboratory to find out exactly what’s wrong.

Chemotherapy, radiation therapy, immunotherapy and liver transplant surgery are possible treatments.

“A liver transplant could be required if the tumor isn’t very large, but there’s a lot of damage or scarring of the liver,” Lindstrom explains.

Prevention

Lindstrom says if it’s caught early, liver cancer can be treated and even cured. Some things to keep in mind to avoid the disease:

• Eat a healthy diet, avoiding things like processed food, high sugar food and high fat food that can lead to liver issues.
   
• Get moving to avoid things like obesity, diabetes and high cholesterol. The American Heart Association says to aim for 150 minutes of exercise per week spread out over several days.
   
• If you do develop chronic conditions like diabetes, see your provider regularly to stay on top of managing the issue.
   
• Know your family history of liver and other health issues.
   
• Limit alcohol or avoid it altogether.
   
• There’s no vaccine for hepatitis C, but there is treatment. There is a vaccine for hepatitis B. The United States Centers for Disease Control and Prevention says the shots are safe, effective and have a schedule. Talk to a provider to see if you’re on schedule or if you need a shot now, for example if you’re at high risk.
   
• Take other steps to avoid hepatitis: practice safe sexual relations, avoid blood-to-blood contact with others and don’t share or reuse needles.
  
  “You have a history of blood transfusions prior to 1992. You got a tattoo or piercing in a less than sanitary situation,” Lindstrom lists as other hepatitis risk factors. “I’d recommend getting screened. In fact, it’s a current recommendation to be screened for hepatitis C at least once in adulthood.”
  
  Lindstrom says providers list 1992 as a hepatitis C benchmark because that’s when blood screenings were developed.

Learn more

Read more about how to keep your digestive system healthy on the OSF HealthCare website. Cancer care at OSF HealthCare also includes the OSF HealthCare Cancer Institute in Peoria, Illinois, which provides comprehensive care for the region.

Interview clips

Related stories

Hepatitis C treatment has come a long way
‘A gamechanger’
New treatment provides hope for people with fatty liver
Diverticulosis: Long name, bad condition
Hepatitis B: Know the risks and symptoms

For many people, turning 50 is a landmark birthday. It not only means reaching a half a century, but it’s often a time to reflect. It’s an opportunity to think back on your life up to that point, while also looking to your future.

From a health standpoint, reaching your 50s could bring on seismic changes, especially if you haven’t always taken care of yourself. It means increased risks for chronic conditions like heart disease, diabetes, high cholesterol and some cancers.

It also means developing other changes like slower metabolism and bone density loss. That’s why experts say now is the time to make your health a high priority – getting annual physicals and screenings, paying attention to your mental health, re-evaluating what you eat and carving out more time for exercise. 

For Travis Swink, DO, a family medicine provider with OSF HealthCare, having these important conversations with patients centers on physical activity. According to Dr. Swink, we start losing muscle strength in our 30s and the trend continues from there. That’s why physical activity is so important by the time we reach our 50s.

“The problem is that when we get into our 50s, we get kind of complacent,” he says. “We stop exercising, we stop taking care of ourselves, and we're getting into the limelight part of our career. So, we tend to slow down. We need to find out where their activity level is at at that point.” 

Dr. Swink says starting in our 40s, people tend to gain about five pounds a year. This can be chalked up to poor eating habits and lack of activity. By the time 50 rolls around, many Americans are 20 to 30 pounds heavier than we should be.

Get moving 

The physical activity doesn’t have to be anything rigorous, like training for a marathon. Unless that’s your motivation. Dr. Swink says the simpler, the better. But you should do something seven days a week.

“What I tell people is, when we get into our 50s, it's not about running, it's not about cross training, pickleball even, it is about walking,” he says. “And if we can do 15 minutes twice a day, that's your best activity.”

Dr. Swink adds that walking is the second-best activity behind jumping rope, which most people probably won’t do in their 50s. He says the key is to dedicate time and purpose to walking. Walking from one job site to another doesn’t count. If you work in an office, take a break or use part of your lunchtime to get in one of your walks. But remember to stretch first to warm up your muscles before heading out the door.

When it comes to strength training, Dr. Swink recommends using free weights instead of machines. And repetition is more important than the amount of weight.

“I don't want them to do any machines with heavy weights,” he says. “I find that doesn't do very well for certain joints, because as we age, we lose some of our flexibility and range of motion, and a free weight allows you to manipulate that. And so do bands. Bands really limit how much you're going to lift, and they’re very good to use.”

As far as diet goes, Dr. Swink says the best way to track what we eat is by writing it down or using a calorie-counting app.

“The problem is that we have become a very carb generated society, and so most of the time I have people actually write a diet diary, even if they're not overweight, and we sit down and we look at it, because most of them will have a 70 to 80% carb ratio, and that, in itself, is going to be very poor for their health. So that's where I approach it, first.” 

Instead of bread and pastas, Dr. Swink recommends choosing proteins like meat, fish, eggs, nuts and non-starchy vegetables (leafy greens, broccoli, cauliflower, peppers, mushrooms) for low-carb options.

Dr. Swink says, for those over 50, that intermittent fasting should not be included in your lifestyle. By fasting you’re putting yourself in slight starvation, which slows your metabolism. “I'd rather have 6 a.m. to 6 p.m. and eating three meals a day and not eating past six o'clock,” he says. “Then doing your exercise after your last meal, where then you're taking and breaking down any extra storage before you go to bed.” 

Dr. Swink adds that the key is everything in moderation. And making changes like curbing alcohol use and making a pact to give up tobacco use could lead to your best decade yet. 

 

Interview Clips 

When talking about the good and bad of pregnancy, you might have heard terms like postpartum depression or, more casually, baby blues.

It’s critical new mothers get help in this area, says Tiffany Waters, a birthing center charge nurse at OSF HealthCare. She says up to 80% of moms experience the so-called baby blues. But when talking about maternal mental health, experts prefer the umbrella term: perinatal mood, anxiety and depression (PMAD). Perinatal refers to the time between conception and one year after delivery.

PMAD basics

Waters says for two to three weeks after delivery, most women experience hormone changes, a lack of sleep and general stress related to the “new normal.” Having a traumatic birth, like an emergency caesarean section, can compound mental health impacts. Waters says around one-third of women fall into this category.

All these factors can lead to a variety of longer-lasting PMAD symptoms, including brain fog, weeping, sleep changes, anxiety, depression, obsessive or compulsive behavior and even suicidal thoughts.

“There’s no one single cause that leads to a person experiencing these issues. It’s a combination of psychological, societal and biological factors,” Waters says. “There’s nothing a mom has done to get or deserve this experience. The best we can do is help her work through it.”

Screening and treatment

Waters says health care providers should screen a woman for depression and other mental health issues during and after pregnancy.

“There are commonly used tools,” Waters says. “The woman answers 10 questions. It gives us a rating on how their emotional and mental well-being is.”

She’s referring to the Edinburgh Postnatal Depression Scale (EPDS). Each question is scored 0 to 3, with 3 being the response that most signals a possible mental health issue. That’s 30 total points, and a final tally of 10 or higher would warrant further evaluation.

Waters also says research is ongoing into whether certain biological markers in a woman are a sign of mental health issues to come.

“It can be difficult to admit or even recognize that a person is having depression or anxiety symptoms,” Waters says. “There are lots of reasons for that. There’s societal pressure to be a great mom. Moms might feel like if they admit how they’re feeling, their children might be taken away.”

Waters says journaling or talking to a trusted adult can help a mom document the issues she’s facing, opening the door for her to get help.

If a mom is diagnosed with PMAD, a provider will talk with her about resources like support groups, counseling, spiritual care and medication. Daily things like improved diet and exercise and exploring new hobbies can also help. And Waters says mothers should not be afraid to prioritize themselves. It’s OK to ask for a break from daily housework, for example.

Why it’s important

Waters says untreated PMAD can have consequences for the whole family and the people around the family. Substance abuse and domestic violence can increase. But if treated, it means a better life for everyone.

“It will improve the whole family dynamic,” Waters says. “It will lessen stress for everybody and lead to a happier unit.”

Learn more

Read more about pregnancy and birth and behavioral and mental health on the OSF HealthCare website. If you are in crisis, the Suicide and Crisis Lifeline is 9-8-8.

Interview clips

Related stories

Mental health care starts with a first step
Being open and honest about mental health
Suicide prevention involves all of us
Shining a light on perinatal depression
24-7 connection through OSF OnCall empowers patients and improves outcomes

Now that the New Year has come and gone, many resolutions have done the same. But Dr. Birhanu says it’s more important to make behavioral modifications than setting a date to lose weight.

“Behavioral modification is very important for people to lose weight. People can lose weight, then they gain it back. But if you have a reason why you want to lose weight and you are happy with the result, you are more likely to maintain your behavior,” Dr. Birhanu says.

For Lori Boaz, a patient in the wellness and weight management program at OSF Saint Anthony Medical Center in Rockford, her reasons were to keep up with her grandkids better and get both her knees replaced.

“I hope to get my new knees within the next year,” Boaz says.

Meeting with the weight management team at any OSF location isn’t just putting together a diet to go on, Dr. Birhanu says the team will work with you to put together a healthy lifestyle plan. He adds that setting expectations is key.

“I don’t want them to expect too much or too little. After they lose weight, I always ask them what other things in their lives improved because of the weight loss,” Dr. Birhanu says.

Boaz is roughly halfway to her weight loss goal and is getting closer to being able to get those knee replacements she’s been wanting.

“We set goals. The main goal was to lose 100 pounds,” Boaz says. “I didn’t want to diet. Because I’ve lost weight before, and I gained it back. I wanted to eat healthy and be healthy, so every choice I made I had that in mind.”

Dr. Birhanu says losing weight and gaining weight is a common occurrence, because your metabolism goes down each time you lose weight. But he says there are ways to combat this.

“Exercise improves your metabolism, so we advise them how to exercise,” Dr. Birhanu says. “If a person never exercised in the past and now, you’re asking them to exercise, there are injury possibilities, so we work with our physical therapy team to evaluate them.”

Boaz says even when she meets her goal, she wants to continue meeting with her weight management team at OSF.

“We’ll just set another goal! Because I’ll still have weight to lose,” Boaz says. “I think I’ll just do this for the rest of my life!”

OSF HealthCare offers weight management programs all across the Ministry. Dr. Birhanu’s team is located at OSF HealthCare Little Company of Mary Medical Center in Evergreen Park.

When watching a basketball game on television, you may hear coaches and announcers say the star player is missing time with a hernia.

A sports hernia is different than a hernia suffered in everyday life, says Raman Kumar, MD, a colorectal surgeon and general surgeon at OSF HealthCare. But each should be taken seriously.

Hernia

Dr. Kumar says a hernia is when an internal organ or piece of fat goes through a hole in the abdominal wall. The most common type – around 80%  – is an inguinal hernia, when a part of the intestine pushes through the abdominal wall in the lower belly (also called the groin). Anyone can get a hernia, even newborns. But Dr. Kumar says they are seen more in older men. Symptoms include a bulge or swelling in the abdominal area and pain when moving.

“A lot of chronic heavy lifting,” can cause hernias, Dr. Kumar says. “Other things weaken the abdominal wall such as diabetes and smoking. Being obese causes a lot of weight hanging down on the abdominal wall. If you’ve had surgery in the past, that’s also a risk factor.”

So be mindful when lifting objects, Dr. Kumar advises. Lift with your knees, not your back, and don’t try to lift heavy items. Get a cart or a partner to help. Eat healthy and exercise to avoid obesity and diabetes. Avoid alcohol and cigarettes.

Dr. Kumar says an exterior wrap known as a hernia belt or abdominal binder can be a short-term solution. But surgery is often the endgame.

“If you have a hole or defect, it needs to be closed,” Dr. Kumar says. “The reason we fix hernias is because we don’t want a loop of intestine or bowel to get into the hernia, twist off and die.”

That would make a person very sick and possibly threaten their life, Dr. Kumar says.

Sports hernia

Dr. Kumar says a sports hernia is a muscle tear in the groin area. They’re seen in athletes due to all the twisting, turning and bending that comes with competition.

“Stretch before you do any type of activity. Work and develop your core muscles, including your abdominal and hip muscles.” Dr. Kumar says. “If the muscles are strong, they are less likely to tear.”

Athletes who complain of groin pain should immediately leave the competition and get checked out by a trainer or doctor. Resting and icing the groin will help, but a combination of medication, physical therapy or surgery will likely be needed to fully heal.

Be proactive

If you have symptoms of a hernia or sports hernia, see a health care provider right away.

“Nine times out of 10, we can determine you have a hernia just based on a physical exam,” Dr. Kumar says.

But for more complicated cases, your doctor may order an ultrasound or CT scan. Then, the provider will develop a treatment plan.

Interview clips

Previous coverage

Hernias: More common than you think

Mental health challenges in young people

Brittany Algee, APRN, a board-certified psychiatric nurse practitioner at OSF HealthCare, says people Jamie’s age – late teens to mid-20s – have unique mental health challenges.

“It’s the transition phase into adulthood. They’re transitioning into college or a career. They’re starting a family. They have the pressure of being successful. There are financial constraints. They’re figuring out their lives,” Algee says. “They have this unrealistic expectation at 18 to have everything together. It’s very overwhelming.”

That can lead to anxiety and depression, and Algee says social media can make it all worse. Daily, symptoms can look like a lack of motivation, intrusive thoughts, worrying, eating too little or too much, irritability and poor hygiene. Parents should be on the lookout for all these.

“Maybe the child doesn’t want to talk as much. The child is self-isolating. You ask what they did over the weekend, and they say they stayed in bed. Or, they’re not going to class. Maybe the parent is getting a letter saying the child is on academic probation,” Algee says. “Those are red flags to ask ‘What’s going on? Why are we feeling that way?’

“Ask about sleeping habits, too,” she says. “Are they sleeping too much or not enough? Is there substance abuse going on? They could be doing that to self-medicate.”

If parents identify a problem, Algee suggests getting the child in to see their primary care provider, who could provide short-term help like medication while referring them to a mental health provider.

Some other tips from Algee and the Boones:

• Get outdoors to clear your head.
  
  “Exercise. Do some hiking or biking. Find hobbies and things you like,” Algee suggests. “I tell my patients not to wait until you have a buddy to do something you like. Nine times out of 10, you’re going to find some like-minded person you’re going to get along with. So if you want to go hear live music, go do it. There will be people there who like live music, too. That will help you meet new people.”
   
• When talking to a loved one about suicide, Johnny Boone says don’t be afraid to get specific. Ask if they have weapons at home. If so, ask to take them or change the combination to the gun safe, for example.
   
• Be mindful of how you talk about mental health and suicide, too. For example, Anita Boone suggests steering clear of phrases like “committed suicide” or “afflicted with mental health” because the person might feel judged.

Grieving a loss

Since Jamie’s death, Anita and Johnny have been in counseling, and Anita hasn’t returned to her accounting job at the University of Illinois. It’s proof that everyone grieves differently, and there’s no schedule for it, Algee says.

“There are numerous stages of grief,” Algee points out. “It’s imperative that you work through all of those stages. Seeing a mental health professional is going to be very beneficial in helping you get through those stages effectively and process the grief.

“Losing a child is absolutely horrific,” she adds. “It’s not something you can put a timeline on. You’re not going to get through it in a few weeks or years. It’s a void that’s difficult to fill. So just make sure you have resources like a therapist, medication and an overall support system.”

For the Boones, grieving involved changing their routine. Driving through the University of Illinois campus where Jamie once thrived is tough, so they steer clear when they can. A hobby of theirs – camping – is out in favor of a simpler outdoor activity – kayaking. Sometimes the couple talks while on the water. Sometimes they just float and cry.

There are even unconventional ways to grieve, as long as you do them safely. When Anita and Johnny need to get emotions out, they’ll take a baseball bat to a plastic pail in their backyard. Neighbors will peek over the fence, and Johnny will flash a thumbs up to show that no one is in danger.

The Jamie Boone Project

Johnny and Anita are still grieving, but they have turned pain into purpose by founding a nonprofit, the Jamie Boone Project. The pair spends hours toiling in their living room, assembling J.A.M.I.E. bags. It stands for Just A Mental Inventory Everyday. The bags contain things to take your mind off the world (stress balls, fidget spinners, journals and coloring books) and also steps to get long-term help, like information about the 988 Suicide and Crisis Lifeline and the 741741 Crisis Text Line. Johnny and Anita take the bags to schools, hospitals and anywhere else that could use them.

“We know it’s not curative. It’s just one way to get them through the moment,” Anita says. “For example, some people in a mental health slide might struggle to journal about positives in their life. Instead, the J.A.M.I.E. bags ask you to write down three things that didn’t stink today. It could be something as simple as ‘the car started this morning.’”

The couple has also visited schools and had students write what they call S.A.G.E. words. That stands for Student Affirmations of Grace and Encouragement and is a nod to the Monticello High School mascot, a sage owl. Through S.A.G.E. words, students write things they like about their classmates. Johnny compiles the comments and gives them to each child, sometimes at a milestone event like graduation. It emphasizes a simple message, one that’s on a sign outside the Boone home: you matter.

“We always hear the negative things about us,” Johnny says, speaking generally about how words can hurt. “We need to be more intentional. We need to hear positive things. You don’t realize how much you mean to people.”

“I’ve not had anybody not give us positive feedback on all our work,” he adds. “Monticello and the area have embraced us.”

“I think what the Boones are doing is absolutely phenomenal,” Algee says.

Learn more

If you are experiencing mental or behavioral health issues, such as depression, anxiety or addiction to alcohol or drugs, there are resources available.

• The OSF HealthCare website lists resources such as support groups and SilverCloud, an anonymous online platform available to people 18 and up living in an area served by OSF, even if you’re not an OSF patient.
   
• The 988 Suicide & Crisis Lifeline. The lifeline encourages veterans to press one to be linked with resources unique to that group.
   
• The 741741 Crisis Text Line, similar to 988. This hotline’s website encourages you to reach if you simply “need to vent.”
   
• The Substance Abuse and Mental Health Services Administration, or SAMHSA.
   
• The Jamie Boone Project website lists other resources and hotlines.

“Talk to somebody. A professional, a friend,” Johnny urges. “Make a mental health safety sheet. Write down what things calm your spirit and who you can talk to. Anything that will help you get through a stressful situation. When you’re in the middle of the stressful situation, you’re not going to remember that you like to listen to a certain music to calm you down. You need to write it down. And make sure you give a copy to a friend or family member you talk to a lot. That way, they can spot the warning signs.”

“It’s OK to not be OK. You’re not alone. Don’t be afraid to have the hard conversation because suicide does not discriminate,” Anita says.

Interview clips - Johnny and Anita Boone

Interview clips - Brittany Algee

B-roll

Additional B-roll

Johnny Boone explains the Jamie Boone Project

Johnny Boone explains the J.A.M.I.E. bags

Related stories

Is it depression, ADHD or bipolar disorder?
Suicide prevention involves all of us
PTSD has a wide range of treatments
Don't feel the burn
Difficult, not bad: Navigating tough conversations
Fall into self-care
College student home? Here's how to check their mental health
Big emotions, bigger solutions

November, December and January bring bountiful holiday meals.

While it’s tempting to chow down, experts are cautioning about how overindulgence can make you feel mentally and physically crummy in the moment, plus open the door to long-term unhealthy eating habits.

Have the right mindset

Andrew Zasada, MD, provides emergency department care at OSF HealthCare. He says avoiding stuffing yourself starts before you sit down for the meal.

“If you come to the meal hungry, you tend to try to make up for not having breakfast. You load your plate up, which is going to cause you to overeat,” Dr. Zasada says. “Instead, have a light snack an hour or two before you sit down to the meal.

“Put the food in one room and sit down in another room to eat. That necessitates you going there rather than having food available for another fill.”

The meal itself

Enjoy holiday meals, Dr. Zasada says. It’s not a race.

Grab a smaller plate, and take smaller portions of each item. Pretend you’re filling the plate up for a child. You wouldn’t take five rolls and two big slabs of meat for a youngster, so don’t do it for your adult self.

Other tips: Chew slowly. Between bites, put your utensil down, take a drink of water and talk to someone. This allows your stomach to fill up and tell your brain that you’re full.

When you finish eating, leave the table, and go to another room. Staying next to the food increases the temptation to keep nibbling.

If you can’t help it

Dr. Zasada says despite our best efforts, sometimes you overeat during holiday meals. Maybe you don’t want to offend your aunt by not having a slice of her famous pie.

If that happens, Dr. Zasada says there are two pitfalls to avoid: Drinking alcohol and lying down right after the meal.

“That opens up the sphincters of your stomach, slows down digestion and increases the chance for heartburn,” Dr. Zasada says.

Try tea or coffee after a meal instead of alcohol. But if you must indulge in a spirit, Dr. Zasada says to wait at least 90 minutes so your stomach can partially empty.

Instead of lying down for that post-meal nap, sit upright, talk to people or play a game. If the weather is nice, go for a walk.

A word on more serious eating issues

Holiday meals may be difficult for people who suffer from eating disorders, such as binge eating (eating a lot in one sitting and feeling you can’t stop), anorexia nervosa (an unwarranted fear of being overweight which leads to things like starvation) or bulimia nervosa (taking unhealthy steps to avoid weight gain like purging your food).

Dr. Zasada says, in the moment, you should have someone you trust who can help you through the holiday meal and check in with you later. Long term, he says these are serious issues that should be talked about with a health care provider.

“Repeated bulimia will damage your teeth. It’s corrosive. You lose electrolytes when you vomit,” Dr. Zasada says. “You become sick. If you do this repeatedly, you will lose weight in an unhealthy way. You will possibly dehydrate. You will start losing muscle mass.

“It’s just not a good thing.”

Bottom line: Don’t get discouraged

Dr. Zasada says one day of extra eating may make you feel bad, but it isn’t going to derail your overall health.

“One day won’t make you fat,” he says.

Get back into your healthy eating habits the next day while enjoying those leftovers in moderation. If you feel you are struggling to maintain a healthy weight or body image, talk to your primary care provider. They may refer you to a specialist like a dietitian or mental health provider. From there, plans could include a diet and exercise regimen, medication or, in rare cases, weight loss surgery.

Interview clips

Holiday meals bring candy, cookies and other sweets in bountiful amounts. Most of us will chow down with a promise to return to healthy eating tomorrow. But people with diabetes must closely monitor their intake of sugar and carbohydrates at every meal.

What is diabetes? 

Aminat Ogun, MD, is a family medicine physician at OSF HealthCare. She says diabetes is a disorder that affects how your body uses blood sugar. Type 1 diabetes is when an autoimmune reaction stops your body from making insulin. Type 2 is when the body can’t recognize insulin and use it well. Gestational diabetes occurs in pregnant women.

Dr. Ogun says a sedentary lifestyle can be a big risk factor for developing diabetes, so regular exercise is important. Treatment typically involves medication and lifestyle changes.

Moderation is key 

Dr. Ogun says there’s no magic number of cookies you can eat on Christmas and walk away with no diabetes complications. Your nutrition depends on your age, sex, height, weight and more. Plus, she says the brain needs some sugar to function.

Dr. Ogun recommends small portions. Put just a couple of cookies or chocolates on your plate after the holiday meal. Don’t keep going back for more.

Mix in healthier snacks, like fruits, vegetables, nuts and legumes. Look for “whole grain” or “whole wheat” on the label. If you’re craving sugar, try yogurt with berries or an apple with peanut butter. Artificial sweeteners are another option to satisfy the sweet tooth, as Dr. Ogun says they do not raise your blood sugar level. For example, mix a sweetener powder into your water.

Dr. Ogun says if you rely on insulin, check your blood sugar level as often as your doctor advises.

“You would have discussed with your doctor the amount of carbohydrates you can take,” Dr. Ogun says. “Try to keep to that level.”

Dr. Ogun admits it may be more difficult for children not to gorge on holiday sweets. So, parents need to keep a close eye and provide motivation to eat healthy.

“If they eat a certain amount of vegetables of fruits in a day, maybe reward with a cookie or snack,” Dr. Ogun suggests.

Learn more 

Symptoms of diabetes include increased urination, increased thirst and blurred vision. More serious cases could bring nausea, vomiting and eye, heart and kidney issues. Nerve damage leading to numbness and tingling in your hands and feet known as diabetic neuropathy is also possible.

“We lose sensation in those areas. People may step on a nail and might not feel it,” Dr. Ogun says. “The issue grows and grows and leads to an ulcer, which makes wound healing harder for diabetic patients.

“That’s when we have to consider amputation,” of a foot, for example, she adds.

Diabetes can also be fatal, Dr. Ogun says.

Read about diabetes care on the OSF HealthCare website. If you have questions about this disorder or have symptoms, talk to your primary care provider.

Interview clips

Previous coverage

OSF HealthCare blog entries on diabetes

OSF HealthCare Newsroom stories on diabetes

It’s important to exercise year-round for your physical and mental health. Clare Spires, an exercise physiologist at OSF HealthCare, has some tips to stay active in the winter.

• Before you even pick up a weight or lace up the running shoes, set standards for yourself.

“Even if you can just make the goal to do something that day,” Spires says. “It doesn’t need to be an hour or hour-and-a-half workout. It can be 30 or 45 minutes. It can be at home, at a gym or outside. But just making those goals possible and achievable.”

• Workout in the daylight. This can give you a mood boost and, if you’re outside, ensure you have enough light to be safe. Try working out on your lunch break or just when you have 20 minutes to spare, Spires suggests.
   
• If the outdoors is not nasty (like a blizzard), a walk or run outside is doable, Spires says. Just keep your safety in mind.

“Check the weather forecast. Use shoes that have more traction for those slippery sidewalks. Stay hydrated. Dress appropriately,” Spires advises.

Proper attire includes layers of sweat-wicking fabrics, and gloves and hats to warm your hands and head. Also, have a safety plan that includes access to first aid and a phone. Workout with a buddy when you can.

Also, know your limits. Spires says if you wouldn’t go to the gym for two hours, don’t shovel snow for two hours. Do it in five-to-10-minute chunks.

“We also use something called the rate of perceived exertion (RPE) scale,” Spires explains. “It’s one to 10. Ten would be the hardest exercise you’ve ever done. One is just sitting on the couch. We ideally like people to stay in that four to six moderate intensity range. So, if you think shoveling snow is in the four to six range and not creeping up to an eight or nine, that would be appropriate for you to do.”

On the positive side, Spires adds that depending on your location, you can branch out and try workouts like snowshoeing, ice skating or sledding.

“It’s fun to try new hobbies that are going to get you more active,” Spires says.

• When snowed in and working out in your home, use your surroundings to your advantage. For example, Spires suggests going up and down the stairs a few times with breaks in between.

“You can do different body weight exercises like jumping jacks or squats,” Spires adds. “You can get creative and use soup cans, water bottles or even bottles of hairspray to add a little bit of weight or intensity to your workout.”

Just like working out outside, Spires says to be aware of your surroundings. Am I on carpet or hardwood, which may be slick? Is there a stray cord or a wandering child I could trip on? Is there a counter or dresser nearby for me to catch my balance?

Read more about how to keep your body in top shape on the OSF HealthCare website

Interview clips

Related stories

Get cozy: How to exercise at home
Hit your head? Don't just shake it off

The transition to menopause – when a person permanently stops having menstrual periods – can bring symptoms like hot flashes, night sweats, irregular periods and anxiety. Women may want to find assistance with these symptoms.

Dennis Sands, MD, is an OSF HealthCare gynecologist and chief medical officer at OSF HealthCare Saint Anthony’s Health Center in Alton, Illinois. He cautions you to be wary of over-the-counter medication that claims to help with all menopause symptoms.

“In general, a lot of the at-home remedies are marketed very well. They are touted as cure-alls or things that will work for the most common complaints, like hot flashes,” Dr. Sands says. “What we’ve found is most of them don’t work.”

Dr. Sands adds that these medicines are marketed as dietary supplements, not pharmaceuticals. So, there’s more wiggle room to make claims about their benefits. Dr. Sands says he’s seen menopause medicine labels at the pharmacy that tout vitamin, soy or phytoestrogen ingredients. Equelle is a common brand name. Dr. Sands says these medicines can have a minor effect on menopause symptoms in healthy people, but they are not cure-alls or effective for all people. In particular, he says irregular bleeding usually requires a treatment plan laid out by a health care provider and an evaluation to rule out something more serious.

That’s where your gynecologist comes in, with Dr. Sands reminding that treatment is different for everyone. The first advice you’ll likely hear: keep up with your health.

“We’ve noticed that people who are healthy overall, exercise well, sleep well and are in good relationships generally do pretty well in the menopausal transition,” Dr. Sands says. “The more stress people are under, the more they’re not as healthy as they could be, the more their sleep is disturbed. It seems a lot of those people tend to have a more difficult transition.”

Estrogen patches and progesterone creams can also help, especially in younger women. A provider may also see if other medications you’re taking are making your menopause symptoms worse.

“If you’re struggling, see your provider and review all the options,” Dr. Sands suggests. “There are some great options that are effective and safe. Generally, they’re only used for a short time to get people through the transition.”

Interview clips

Related content

Introduction to menopause
How to cope with perimenopause

A federal panel recently advised women get a mammogram every other year starting at age 40, rather than 50.

And the American Cancer Society estimates that in 2023, nearly 300,000 women in the United States will learn they have breast cancer. About 43,700 women will lose their life due to the disease.

The headlines are reminders to know your breast cancer risks. While many risks are out of your control, there’s just as much you can control, says Heather Thompson, a breast health navigator at OSF HealthCare.

Major risks you can control

• Active lifestyle and healthy eating: Thompson puts it plainly. If you eat junk, you’ll feel like junk. And any exercise will give you more energy and burn fat. Fat produces estrogen, which feeds cancer cells.

“You want to make sure you’re well-maintained with your weight, even after menopause,” Thompson says.

• Taking hormones: This impacts your ovaries, reducing or adding estrogen. Whether you’re at a routine appointment or you have been diagnosed with breast cancer, talk to your provider about what hormones you’re taking.

“We don’t encourage people who are having menopause symptoms [like hot flashes] to take hormones,” Thompson lists as an example. “We encourage other things to help treat those. It eliminates those estrogen cells increasing.”

• Alcohol and smoking: They are a risk for any type of cancer. But Thompson says one drink per day can increase a woman’s breast cancer risk by 12%. Alcohol is sugary, and that’s a fuel for estrogen.
   
• Night shift work: Thompson says our body expects to sleep when the sun goes down. Night work throws that off.

                “You’re getting artificial light all night. That changes the melatonin that the body naturally makes,” Thompson explains. “When your melatonin is off, it increases estrogen.”

                If you don’t work the traditional day job, see if you can work different shifts so you are not up all night all the time.

Risks you can’t control

• Age: Thompson says women generally develop breast cancer at age 50 and above. 
   
• Family history and genetic mutations: A family history of breast cancer puts you at a higher risk. Thompson says the higher risk is often seen on the person’s mother’s side of the family. For example, your mother and her sister (your aunt) may have breast cancer, and so you’d need to talk to your provider about your risk.

              Some women diagnosed with breast cancer and who have a family history may undergo a genetic test.

“Those tests can tell us if this is something being passed down from generation to generation,” Thompson says.

• Reproductive history: Young women who develop menstruation before age 12 and women who go through menopause after age 55 have an increased risk.

“That gives them a longer time with their ovaries working. They’re producing estrogen,” Thompson says.

• Dense breast: More tissue and less fat mean a dense breast and an increased cancer risk, Thompson says. Usually, the younger you are, the denser your breast is. The density of your breast is something that will be noted on every mammogram result. Thompson says mammogram technology is getting better at finding cancer in dense tissue. An early diagnosis may mean a better outcome.

Takeaways

Make sure your health care provider knows about your circumstances so they can decide on the best preventive care, like a different schedule for mammograms. Some of the information to have handy: a family history of cancer and any physical change you noticed during your monthly breast self-check.

Learn more about breast health and breast cancer care on the OSF HealthCare website.

Interview clips

Previous coverage

A breast cancer survivor's toolkit
Say yes ma'am to the mammogram
FDA dense breast rule promotes earlier cancer detection
A woman's battle with breast cancer
Prevention of breast cancer starts with awareness

We’ve all been there. That uncomfortable feeling in your gut. The annoying stomach pain. The bloating and the difficulty of having a complete bowel movement. No matter what you do or what you try, you just can’t go.

You might be constipated.

Many times, it’s a temporary setback. Maybe it was that late night pizza or one too many hot dogs that has you backed up. But for others, it can be a chronic problem due to diet, medication, lack of exercise or dehydration. Sometimes, constipation can be a sign of something more serious.

Constipation usually means three or fewer bowel movements a week, says Breanne Gendron, a nurse practitioner with OSF HealthCare.

“Constipation is usually defined by discomfort in their abdomen because they haven't been going to the bathroom and having bowel movements as often as they should,” she says. “Some people have bowel movements every day. Some people have bowel movements every third day, and that's their normal.” 

There are plenty of reasons why people get plugged up from time to time. Certain medications can play a role in constipation. Pain medications, calcium supplements and some antidepressants have an influence.

Opioids bind to receptors in the intestines, which slows down the movement of food and waste (stool) through the colon. Additionally, opioids also increase water absorption in the intestines, making the stool harder and more difficult to pass.

There are other factors that can impact bowel movements such as travel, stress, a lack of activity or anything that interferes with your normal routine.

“The most common cause of constipation is dehydration, lack of activity and not enough fiber in your diet,” says Gendron, who adds that fiber provides bulk to stools, making them easier to pass. “It’s easy to add fiber powder to your coffee in the morning. But when you have fiber without hydration that can cause issues; so, it's about making sure that you're getting 40 to 60 ounces of water every day.” 

There are also non-diet and exercise-related causes of constipation. Structural changes such as a tumor or hemorrhoids can cause constipation and so can stress and anxiety.

Constipation can frustrate anyone, from young children to older people. Children between the ages of 5 to 12 will complain to their parents of stomach pain due to a lack of regularity. As for older adults, the digestive track tends to slow down as we age.

“I can say 30 to 40% of people over the age of 65 have constipation issues,” Gendron says. “So, it is a common thing that older people deal with. As we age, we have to have a plan. That means getting more active, drinking more water, eating fiber or adding a fiber supplement to their life.” 

Making changes 

Becoming regular again usually boils down to dietary and lifestyle changes. Gendron says the fiber goal should be 25 to 30 grams each day. Some of the best foods that help with fiber intake include beans, leafy vegetables, oatmeal, nuts, berries and apples.

Take time for at least 30 minutes of exercise a day. Walking is great way to kickstart your bowels. And establish a routine. Get in the habit of going to the bathroom at the same time each day. And never put off the urge to go.

If you’ve tried all these things and still feel stuck, talk to your medical provider, who might order an x-ray for a closer look.

“I usually recommend some combination of over-the-counter options,” says Gendron. “MiraLAX® is safe because it's not absorbed systemically. It just pulls fluid into your bowels and helps things move along.” 

Constipation is considered chronic when the problem lasts three weeks or longer. Gendron says that many people end up in the emergency department with constipation due to the length of time and discomfort they experience.

So, if your constipation does not go away through diet, hydration and exercise, or your symptoms become worse, such as blood in your stool, fever or vomiting, it’s time for medical intervention.

For more information on constipation and other gastrointestinal issues, visit the OSF HealthCare website.

Interview Clips

Diabetes: a recap

Aminat Ogun, MD, a family medicine physician at OSF HealthCare, recaps Types 1 and 2 diabetes and where Type 1.5 fits in:

• Type 1: Dr. Ogun says the body’s immune system attacks insulin-producing cells in the pancreas.
  
  “Insulin is a hormone that brings glucose from food from the blood to the body’s cells for energy. So in Type 1 diabetes, the pancreas isn’t producing insulin,” Dr. Ogun explains. “This type of diabetes is usually seen in childhood and adolescence. It’s sudden onset. Symptoms are increased urination, increased thirst, weight loss and blurry vision. A lot of these people are dependent on insulin shots.”
   
• Type 2: The pancreas is producing insulin, but the body doesn’t recognize it. Dr. Ogun says these patients are typically age 40 and up, and the disease has a gradual onset.
  
  “Management is lifestyle modifications, like a healthy diet and physical activity,” Dr. Ogun says. “And there are medications to help control blood sugar like Metformin and Jardiance®, plus insulin shots.”
   
• Type 1.5: This is also called latent autoimmune diabetes in adults (LADA).
  
  “It’s a slow progressing form of Type 1 diabetes. It’s autoimmune like Type 1, but it’s usually seen in adults,” Dr. Ogun says. Symptoms are similar to Type 2 diabetes: fatigue, nausea and vomiting. Or, Dr. Ogun says some people may have little to no symptoms.

More on Type 1.5

So, if Type 1.5 diabetes can mimic Types 1 and 2, how do providers pin down a diagnosis?

Dr. Ogun says it’s something providers are learning more about and getting better at. She says providers will take a blood sample to look at your blood glucose and antibodies. Providers can also sample your blood or urine to look at your C-peptide level. C-peptide is a byproduct of insulin production, and if it’s low it’s cause for concern.

Treatment is similar to Type 2 diabetes: oral medication or an injectable GLP-1 medication like Ozempic®.

“But eventually once the autoimmune destruction happens, the person will need regular insulin,” Dr. Ogun says. “One good thing is that if you are aware the person might have Type 1.5, starting insulin earlier is a little bit better. Maybe that can preserve some of the cells in the pancreas and preserve some pancreas function.”

Shoring up your diet and exercise can also help.

Prevention

Dr. Ogun says since Type 1.5 diabetes is an autoimmune disease, there’s no bonafide way to prevent it. She adds there is a genetic component, meaning a child of someone with Type 1.5 is at a higher risk to get in themselves.

But, Dr. Ogun says sometimes education can be the best prevention. She says she’s happy Lance Bass has spoken out. Bass is active, fit and has diabetes – a sign that it can happen to anyone, and you should be aware of the disease.

Learn more

Read more about preventing and managing diabetes on the OSF HealthCare website.

Interview clips

Related stories

Prediabetes vs. diabetes: Pay attention to both
Managing holiday meals and diabetes
There's no magic weight loss drug

Burnout.

It means different things to different people. But one thing’s for sure: you should know the skills to cope with burnout to avoid a mental health crisis.

“Things are really expensive right now. People are looking for jobs. There’s a political climate with a lot of changes. It’s all created a lot of upset,” says Sara Bennett, an OSF HealthCare psychotherapist, commenting on the prevalence of burnout today. “And social media has a big role in how we feel. We see everybody’s problems. Or the opposite: Everybody’s life is so great and rosy. It leaves us wondering what we’re doing wrong.”

Causes and symptoms

Bennett says burnout doesn’t have a written-in-stone clinical diagnosis like, for example, the flu does. But generally, she describes it as physical, mental or emotional exhaustion that makes it difficult to navigate life. Issues with your job, school, finances, health and relationships can all lead to burnout.

“You’re probably going to feel a lack of concern. We call that apathy. You might not care if something’s going on. You might have a lack of interest in things you usually enjoy,” Bennett explains. “You might not be sleeping well. You might get stomachaches or headaches. You may be irritable.”

A sense of hopelessness can also occur. You might feel like things will never get better, or you can never get ahead of your problems, Bennett says.

Treatment

From your home to the doctor’s office, there are ways to navigate burnout.

• First, Bennett says you should take stock of the situation you’re in. Is it one that will resolve itself soon? Or do you need a bigger plan? For example, Bennett says accountants can be stressed during tax season. But after all the filings are done and the chaos dies down, their mental health will likely get a boost.
   
• Take care of the basics. Get good sleep. Eat a healthy diet. Exercise regularly.
   
• Ask someone for help. For example, if caring for an elderly family member causes stress, ask a neighbor to man the house for an hour so you can get some fresh air or take a nap.
   
• Learn to say no. You can’t be all things to all people. So, recognize when you don’t have the bandwidth to take on a task.
  
  “Learn to prioritize,” Bennett suggests. “Figure out the things you can’t say no to. The things that are really important. Or maybe there’s some suffering involved, and you’re the person that can help.”
   
• See a health care provider.
  
  “Doctors can prescribe something that might help you through a short-term experience,” Bennett says. “Therapists can engage you unlike others in your life. They can process stressors with you. They can give you good coping skills and relaxation techniques.”

For example, Bennett says she may work with someone to identify what they can and can’t control in their life and encourage them not to get hung up on the latter. Journaling can also help avoid bottled up emotions. And, Bennett implores people to be grateful for the good things in life.

Learn more

Read more about healthy thoughts and behaviors on the OSF HealthCare website. If your burnout has reached a crisis where you are thinking about harming yourself or others, talk to a trusted adult or mental health professional or go the emergency department right away. The 9-8-8 Suicide & Crisis Lifeline is also available.

Interview clips

Related stories

Is it depression, ADHD or bipolar disorder?
Difficult, not bad: Navigating tough conversations
Fall into self-care
Big emotions, bigger solutions
College student home? Here's how to check their mental health
Seeing a counselor in your golden years? Mind these misconceptions
Suicide prevention involves all of us
Being open and honest about mental health

Heart rate and blood pressure changes are expected during cardiac rehab, too.

“The top number in a blood pressure reading is your systolic blood pressure. That’s when your heart is beating. It’s the pressure up against the arteries. We want that at 90 to 120,” Herman explains. “The lower number is when your heart is resting. It’s called diastole or diastolic. We want that at 60 to 80.

“If we see elevated blood pressure, we’re going to talk with the person about their salt intake, their diet overall and their exercise,” Herman adds. “If we continually see the blood pressure going higher, we’re going to communicate with the doctor. The doctor may need to add medication. And we want to make sure the person is compliant with the medication.”

If a person’s blood pressure is low, Herman says the care team will ask, among other things, if they’re drinking enough water and if they took too much of their blood pressure medication. Or, Herman says, the person might need to go off their medication.

Bob’s outlook

Weaver jokes that his diet consists of a lot of chicken and vegetables these days. But he’ll take it if it means a new lease on life.

“I sleep better. I can do activities longer before I get winded. Things like yard work or just walking. Minimal things you’d think anybody could do. But after a while, I got winded. Now it’s a lot easier to do it longer and faster,” Weaver says.

“You think about your family. You want to be around more than 62 years,” he adds. “I went to the gym on a lot of days right after work. They weren’t necessarily the same days I had rehab. So I was able to double up the workouts.”

He's telling others to stick with their recovery plan, research your family history and know the symptoms of a heart event. For Weaver, that was a father who had heart disease, coupled with his own chest pain and weakness back in October.

“Just keep at it. If I can do it, anybody can do it,” he says.

Learn more

Read more about keeping your heart healthy on the OSF HealthCare website.

Interview clips - Bob Weaver

Interview clips - Tricia Herman

Related stories

Exercising your heart
All ages should keep cholesterol in mind
Diabetes and heart health: Listen, act, prevent
For heart attack patients, timing is everything
New lease on life for heart valve patients
When heat exhaustion is something more serious
The 411 on angioplasty

There’s always plenty of discussion when it comes to the benefits of diets.

In one recent study in the JAMA Network Open, researchers found the lower-calorie Mediterranean diet combined with exercise, helped older women lose weight with beneficial effects on bone mass density.

The study was completed in hospitals and medical centers across Spain and included more than 900 women who ranged in age from 55 to 75. Half the group was instructed to eat a Mediterranean diet with no calorie restrictions and were not required to exercise. The other half was encouraged to walk for at least 45 minutes a day for six days a week and do strength exercises three days a week. This group saw significant improvement in stronger bones.

There are many factors when it comes to bone loss including age, body weight, diet and physical activity. Nicole O’Neill, a dietitian with OSF HealthCare, says the Mediterranean diet and exercise can prevent bone loss, if weight bearing exercise, such as lifting weights, is part of the program.

“This was not studied specifically for the Mediterranean diet and bone loss,” she explains. “It was something they found incidentally and then studied it closer. It's not that it's wrong, it's just that it's inconclusive.”

A lack of calcium and vitamin D are also major factors in bone density loss. “The Mediterranean diet overall limits the amount of dairy, so most people get the majority of their calcium and vitamin D from dairy products,” says O’Neill. “So, say you were doing three glasses of milk a day. If you switched to a Mediterranean diet and dropped down to one glass of milk, you could cause bone loss because you're getting less calcium and vitamin D if you're not careful.”

The typical American standard diet includes plenty of processed foods and lacks in fruits and vegetables.

The Mediterranean diet is popular because it features simple, plant-based cooking, with each meal featuring fruits and vegetables, whole grains, beans and seeds and an emphasis on extra-virgin olive oil. The diet is rich in nutrients that help bone health. Vitamin C from fruits and vegetables can help support bone cells and vitamin K found in spinach can help with bone formation.

“I really do like the Mediterranean diet,” O’Neill says. “There are a lot of pros. The cons are it’s a little fussy. You have to push and pull things around, and you have to be careful to fill in the gaps with foods that are appropriate. If you're not used to having that bigger load of fruits and vegetables and whole grains, that's a lot of fiber that maybe your guts are not used to. So, a slow, incremental approach might be the best way to start.”

Regarding any study, O’Neill says it’s important to read and do your research before coming to any conclusions. Don’t rely on information from the Internet, she adds. You’re likely to get misleading information. Instead, talk to your provider or a dietitian who can interpret the numbers found in the study.  

“There are really a lot of moving parts,” O’Neill says. “When you start a new diet, we don't want a crash course. We want it to be sustainable. We want it to be long term, and we want it to be something that fits for you and that makes sense.”

For more information on nutrition, visit the OSF HealthCare website. 


 

Interview Clips 

Time is brain, in other words. So, remember the acronym BEFAST. If you notice irregularities with your balance, eyes, face, arms or speech, it’s time to call 9-1-1. And, talk to younger people in your life about those signs. Ingold says strokes aren’t just an old person thing. She’s seeing more people in their 30s, 40s and 50s come to the hospital with stroke symptoms.

“The brain has something called neuroplasticity,” Ingold adds. “So the quicker you can start physical, occupational or speech therapy [after a stroke], it impacts those brain neurons. We don’t always get them back, but the brain can sometimes remember how to get your strength back.”

Prevention

Some risk factors for stroke, like your family history of health issues, are unchangeable. But you can spin that into things you can control.

“You can check in with your primary care provider and see how best to fix things,” Ingold says. “Do you need to lose weight? Do you need to eat a better diet? Medication? Exercise? You can watch your blood pressure and diabetes. Small amounts of walking. Walk in your home in the winter months. Do some arm exercises with water bottles or cans of food. All that makes a difference.

“And the most obvious modifiable risk factor is smoking or vaping. We see a lot of patients with a history of vaping. Smoking and vaping are equally bad for you. We encourage you to stop. If you need help, talk to your primary care provider about products to help you stop,” Ingold adds.

Williams today

After a three-day hospital stay, Williams went home with no long-term deficits. She’s now preaching stroke prevention through a healthy diet, active lifestyle, knowing your body and more. For one, Williams now wears a medical alert bracelet. It contains her health information if she’s stricken and can’t talk. She’s also put that information on her refrigerator so her grandchildren will know what to do in an emergency.

Plus, Williams wants others to be empowered, not embarrassed, to go to the hospital with a possible stroke. The mindset of “I felt bad earlier, but I feel fine now. I’ll just waste their time.” is not the way to go, she says.

“I never knew that one of my radio shows might end up saving my life. Or end up saving me from something like paralysis,” Williams says. “I really feel like that conversation with Leslie saved my life and made a difference in my outcome.”

Says Ingold: “I’m very thankful Laura had us on her show. I’m so thankful she listened. I’m so thankful that when we have an audience, they listen. It might not affect them today, tomorrow or even next year. But the fact that they’ve heard it and remember it makes all the difference in the world.

“If I can be a part of that, that makes my heart warm,” she says.

Learn more

Read more about how health care providers prevent and treat strokes on the OSF HealthCare website.

Photos

Interview clips - Laura Williams

Related stories

Read more stories on stroke awareness with Leslie Ingold here.

It’s no secret that our muscles weaken as we get older.

According to Faheem Ahmad, MD, a family practice physician with OSF HealthCare, who completed a fellowship in sports medicine, we start to see a decline in muscle mass in our mid-40s, but it can happen as early as our 30s.

“Studies have shown that when you get into your 70s, that's when we calculate your muscle mass compared to when you were in your 30s, you have lost about 50% of your skeletal muscle mass,” says Dr. Ahmad.

There are several reasons.

Inflammation increases, which can contribute to muscle loss. People tend to gain more fatty tissue than muscle mass. Another factor could be a lack of protein and vitamin D. Chronic diseases also affect health and strength. Finally, many people tend to become less active as they age and that’s when muscles lose their strength and mass. 

“Muscle, just like any other organ system in the body, musculoskeletal system, is comprised of the skeletal muscles and the bones that function in our body,” explains Dr. Ahmad. “They keep us upright when we're standing up, give us balance, and when we lift things, the strength and the motor power, is provided by your skeletal muscles. So, it is important to maintain that strength and mass.”

Sarcopenia is a musculoskeletal disease that impacts muscle mass, strength and performance as we age. Sarcopenia mostly affects elderly and sedentary people who have issues with their musculoskeletal system that impact their physical activity.

Dr. Ahmad says when you lose muscle, you can lose balance, strength and coordination. Metabolism is also dependent on muscles to regulate blood sugar levels and maintain a healthy body weight. Early signs of sarcopenia include feeling weak, a visible loss of muscle and struggling to be physically active because of tired muscles.

“Sarcopenia is mostly age related because of modifiable and non-modifiable risk factors,” says Dr. Ahmad. “Non-modifiable risk factors happen as we age; you cannot modify that. A loss of testosterone as we age, in men particularly, that's another non modifiable risk factor. But some of the modifiable risk factors are diet and exercise. Those are the things that will lead you to have sarcopenia earlier than later in life.”

Dr. Ahmad says regardless of your age, it’s never too late to get to work on building muscle mass. That starts with exercise. He says a target goal should be 30 minutes a day of aerobic exercise like walking or swimming and resistance training (weightlifting).

Intensity is key.

“I have learned through my training that you should be exercising to the point where you cannot take a deep breath or you cannot sing while exercising,” he says. “That should be one of the ways you can gauge yourself. If you exert yourself to that point, and you do it for at least 150 minutes a week, then you're meeting the goal.”

If you need help getting started, Dr. Ahmad recommends joining a gym or hiring a trainer to teach you proper technique.

When it comes to eating, remember to include lean protein in your diet, such as poultry, fish, lean meats, eggs and dairy products. Dr. Ahmad also recommends protein shakes to replenish the protein and amino acids needed for muscle mass. And drink plenty of water, which gives your muscles nutrients.  

Talk to your provider before starting any exercise program.

“We encourage you to start exercising as much as you can tolerate,” says Dr. Ahmad. “But again, it must be structured, and it has to be to the point that you're not causing damage, you're not hurting yourself. So, talk to your trainer, talk to your primary care physician, to discuss what kind of exercises you need to start with.”

For more information, visit the OSF HealthCare website.

Interview Clips 

Whether you’re a competitive athlete or a casual runner, repetitive use of your legs (especially long distances like a 1600 meter run at a track event) can bring pain, swelling, tenderness or soreness along the shin bone (the tibia). The medical term is medial tibial stress syndrome.

“It’s usually because they’re increasing the frequency or intensity of their workouts,” Delaney says. Changing surfaces can also play a role. Delaney says she’s seen shin splints in football players who run on soft grass transitioning to basketball season and a hard court.

Diagnosis and treatment

Delaney says health care providers might take an X-ray or a CT scan to determine the extent of your injury. From there, the advice is typically to rest and ease back into competition.

“If you’re in a high impact sport, alternate days and do low impact work like pool workouts or getting on a stationary bike,” Delaney suggests.

Icing the leg can also help. A trick, Delaney says, is to freeze some water in a paper cup and tear away some of the cup so you have exposed ice. Then, massage your leg with the ice block.

“It gets a lot deeper into the soft tissue as opposed to just putting a cold pack on the leg,” Delaney says.

Delaney says rushing back into competition could cause the shin splint to progress to a stress fracture, or a tiny crack in the bone. That could mean an extended time on the sideline.

Prevention

Talk to any orthopedic provider, and you’ll be told the right footwear goes a long way to prevent injuries. Delaney agrees. She says to talk to an expert, like an athletic trainer, to find the right shoe for you. Flashy and expensive isn’t always best.

“Foot mechanics play a role,” Delaney adds. “Do you have flat feet? People with no arch support in their feet typically get shin splints. It’s a hard impact as opposed to having an arch to absorb the shock.” If this is the case, you might need a shoe insert (also called an orthotic or insole).

Get on a workout plan to strengthen your midsection and legs, and stretch before and after running. Delaney also says you can try leg compression sleeves. These can help prevent swelling and muscle fatigue and increase blood flow.

Learn more

Read more about how to keep your body in top shape on the OSF HealthCare website.

Interview clips

Related stories

So you want to be an ultrarunner?
For ankle sprains, think RICE
Playing multiple sports can pay off
Stay injury free on the pickleball court
Joint replacement? Wait a little longer
‘It shouldn’t be a barrier to play'

Heart disease remains the leading cause of death in the United States. That’s from a new study in Circulation, a journal published by the American Heart Association (AHA).

According to the AHA, 941,00 people died from heart disease in the U.S. in 2022. Cancer deaths are second followed by accidental deaths.

Nancy Dagefoerde is a nurse practitioner with OSF HealthCare Cardiovascular Institute who closely monitors these trends. While the findings weren’t surprising, Dagefoerde says it’s a great reminder to patients and clinicians that heart health remains a top priority.

“It gives us information to talk to our patients about and for the public to see things that they might want to work on,” she says. “I think many people are concerned about other illnesses like cancer, but then we have these reports that tell us heart disease is still leading cause of death.” 

There are several risk factors for heart disease. The greatest risk is genetics, followed by threats that are preventable such as diabetes, high cholesterol and blood pressure, stress, lack of exercise and obesity. Nearly 47% of U.S. adults have high blood pressure, 57% have Type 2 diabetes or prediabetes and 42% have obesity.

And the risks impact all ethnicities, but some more than others.

“For example, many Hispanics are higher risk for diabetes,” says Dagefoerde. “African American women tend to have higher risk for obesity and hypertension. So, we really need to target those risks and realize that these are some things that we can work on to prevent that risk.”

There is, however, some good news.

High cholesterol rates have declined over the past few years. Dagefoerde credits that to more awareness about diet and lifestyle factors, as well as medications used to control cholesterol. And smoking rates are also on the decline. That includes both cigarettes and e-cigarette use.

“I was pleased to see that the smoking rates and vaping rates were down, and not only for adults but teenagers,” she says. “As for cholesterol, we have good treatment plans that are being utilized. Those are two very important things that are exciting.”

While there has been some progress, experts warn that if recent trends continue, hypertension, obesity and diabetes will reach staggering numbers. This will greatly impact people’s health as they age.

Dagefoerde adds that 80% of heart problems can be prevented. It starts by working on lifestyle issues – diet, exercise, sleep, no smoking and limit your alcohol consumption. It starts by educating yourself and working with your doctor to develop a plan.

“Bottom line, know your numbers, know your risks,” Dagefoerde says. “If you have a family risk, then you're going to be more diligent with working on your risk factors. And when I say know your numbers, you want to know your blood pressure, your blood sugar and your cholesterol levels. Those are some things that you and your health care provider can work on and when they make recommendations, listen to them, ask questions and work together on a good treatment plan that you're comfortable with.”

Because heart disease remains the number one killer, more reason everyone should know how to do CPR and be prepared to know where defibrillators are when you’re at a public event. Download the PulsePoint app to see where defibrillators are located.

For more information on heart and vascular services, visit the OSF HealthCare Cardiovascular Institute website.

Interview Clips 

For years, we’ve heard about the many health benefits of walking and exercise in general.

That includes for better mental health.

A new study published in the journal JAMA Network Open found that the steps we walk each day can help reduce symptoms of depression.

When you’re feeling depressed or anxious, walking or any type of exertion might be the last thing you want to do. But a few miles or even a few steps can really go a long way to helping you feel better.

Victor Mendoza, a behavioral health provider for OSF HealthCare, says regular exercise such as walking can release natural brain chemicals called endorphins. It can help ease your mind of worries, help gain confidence and improve social interaction with others.

“It helps you get motivated, helps you get moving and helps you do the things you want to do,” Mendoza suggests.

The American Heart Association recommends 150 minutes a week of activity for better overall health. When it comes to exercise for improving mental health, Mendoza says the key is getting started – even if it’s just five minutes or a quick lap around the block.

The study indicates that no matter the type of activity or intensity, every bit counts when it comes to preventing depression. The research reviewed 33 studies involving more than 96,000 adults.

Taking more steps isn’t the only move you can make toward better mental health.

“It can be many things, as long as you're active,” advises Mendoza. “I think what's important is you're moving, you're active, and you're doing something like a sport, swimming, walking, anything, as long as it keeps you moving.”

Many people struggle with finding the motivation to exercise, especially in the winter. Mendoza recommends going to a mall and walking around the center court or even in the store aisles. If that doesn’t work, consider joining a gym, getting a trainer or asking a friend to go for a walk. You need to make the activity enjoyable to keep it up.

“It helps with accountability,” says Mendoza. “When you're not feeling good, that gym partner might push you, like, I want to do it. And sometimes we don't want to ruin it for him or her. There are times when we're motivating our gym partners and helping them as well.”

Mendoza says exercise helps him to be a better husband, father and medical provider to his clients. After all, he says, juggling work, family life and other commitments can be stressful for most people.

“Now the gym has a new meaning. It's my time to be with myself and exercise. It's my me time,” says Mendoza. “It has become an outlet for me, not just my physical health but my mental health as well.”

Mendoza stresses it’s important to remain patient with yourself when it comes to starting an exercise routine.

“We're going to have some lows, and there's going to be time that we're just going to not be able to be consistent with it, but that's OK. That's part of being human,” Mendoza acknowledges. “We are affected by our emotions, and sometimes they don't let us do those things that we know are good for us. It's just giving ourselves some breaks and telling ourselves, today was not a good day, but tomorrow we're going to try again. And restart that process and go back to that exercise routine.”

If you are looking for ideas with your walking, YouTube has several treadmill walking routines. And if you want to get your kids involved, there are workout programs, including dancing, you can do together. There are also free versions of apps such as FitOn that allow you to share workouts with friends, send them your favorite advice articles and celebrate achievements.

For more information regarding behavioral or mental health support, visit the OSF HealthCare website. 

Interview Clips 

B-roll

If you see your cardiologist and they throw out the term “heart failure,” your heart might figuratively skip a beat. The heart is a vital organ, and if it’s failing, should I be counting my days?

While advanced heart failure will mean big life changes, Margy Goetten, APRN, a cardiology provider at OSF HealthCare, wants you to know that you can live with heart failure.

What to know about heart failure

Goetten says heart failure occurs when the organ can’t pump blood or relax like normal.

“New heart failure patients may experience shortness of breath. They might have difficulty when laying down. They can’t breathe. Leg swelling and fatigue are also common,” Goetten explains. “But if heart failure is well controlled, a lot of people don’t have symptoms.”

Milder cases of heart failure can be controlled by taking multiple medications – a cocktail of sorts that research has shown to help. Titrate medication, for example, helps with shortness of breath, Goetten says. Managing other health problems and not missing doctor’s appointments are also must-dos.

“It’s really symptom management,” Goetten says.

People with advanced heart failure, called end-stage, are “pretty sick,” Goetten says. She says they often require frequent trips to the hospital.

“Your symptoms are more severe. They come more frequently,” Goetten points out.  “If you miss medications, the symptoms can occur quickly within a day rather than missing medications for a couple days and showing symptoms,” Goetten says.

In addition to medication, end-stage heart failure patients might have a device – an Impella or a balloon pump – put in their heart to help it pump normally. Goetten often sees these people live a “new normal.” For example, they might cut back on long vacation trips in favor of “staycations” where they know their heart care team is just minutes away.

Prevention

Just as the tires on our car wear down with miles driven, our heart wears down with age. It’s inevitable. But healthy habits can help your heart hold up longer. Get on a diet and exercise plan to avoid obesity. Manage conditions such as diabetes, sleep apnea, high cholesterol and high blood pressure.

“Once those are under control, a lot of the symptoms seem to get better,” Goetten says.

Learn more

Read more about keeping your heart in top shape on the OSF HealthCare website.

Interview clips

Related stories

New year, new diet
Exercising for metabolic health
5 things to know about metabolic health
Sugary, processed foods are not your friend
Hunting for heart health
Gain some weight back? Your heart may still thank you
The ABCs of stroke and heart disease risk

Icy roads? Gym too far away? Or are you just not a people person? Cozy cardio may be right for you.

What is cozy cardio?

Clare Spires, an exercise physiologist at OSF HealthCare, says cozy cardio, in simple terms, is a way to make exercise comfortable in your home. It’s wise to talk to a health care provider about what workout is right for you. But generally, cozy cardio offers some freedom. For example, you can work up a sweat with an instructional video or app. Or you can just find a routine that works for you.

Equipment

Spires says you don’t have to rush out and buy equipment. But if you like having something to hold or press your feet to, there are options.

Walking pads have become popular. These are miniature treadmills with just the bottom structure. There are no rails and monitor at eye level like a traditional treadmill.

“Some can do inclines,” Spires says. “You can put it under a desk if you’re a remote worker. It’s just another way to get those steps in during the day without leaving your house.”

A small set of weights can be a welcome addition. Skip the 50 or 100-pound weights, Spires says. Two to five pounders are a good start.

“If you’re doing some bigger muscle groups like biceps and quads, you could add more weight,” Spires says. “But typically, those at-home workouts are made that you can lift weights with something like a soup can or a water bottle.”

Keep that water bottle handy for hydration, too. And a mat can help with balance.

Safety

Gyms typically have safety measures and employees watching out for injuries or emergencies. During cozy cardio, you could be alone in an environment that wasn’t meant for exercise. Think of a cluttered living room.

So, Spires says to do a safety check before each workout. Remove trip hazards like cords and rugs.

“If you could use a little extra stability, maybe work out next to a counter that you can hold onto. Avoid something that’s going to move on you quickly,” Spires advises.

Exercise with someone, if possible. Have a phone nearby in case you need to call 9-1-1. Start slow, and work up to your goals.

How much?

The American Heart Association recommends 150 minutes of moderate intensity exercise or 75 minutes of vigorous exercise per week, spread out over several days. For those with that goal in mind, many do 30 minutes of sweat-building for five days per week. Others do 50 minutes per day for three days. Spires says you can have some cardio days and some weightlifting days. She says it’s good to mix it up.

Spires says when defining “moderate intensity,” think about singing a song while working out. If the strain of the workout means you can’t sing without running out of breath, you’re at moderate intensity. “Vigorous” would be an activity above that, like running.

It’s a process, but Spires says the benefits are worth it. Regular exercise means lower blood pressure, cholesterol, chance of diabetes and chance of heart disease. You might also see improved mood and sleep.

Interview clips

Related stories

Weight doesn't have a calendar
Why gardening makes great exercise
Four exercise routines you can do at home
Exercise snacking: The quick and easy way to a healthier heart

They may think, “What if I'm working out alone and find myself short of breath or worse?”

Experts say workout warriors and their parents need not be afraid. You can work up a sweat with asthma if you know your body and prepare for possible problems. 

OSF HealthCare athletic trainer Brittany Delaney says short bursts of exercise are better. 

Also, cold weather and chlorine can cause flare-ups.

If you do suffer chest pain, shortness of breath or other symptoms of an asthma attack, rest and use your inhaler. 

Delaney suggests leaving the inhaler with someone so you know exactly where it is. 

“I see a lot of athletes who carry their inhaler, but are they following directions? Are they only taking their medication when they're starting to feel symptoms? A lot of people with asthma actually have inflammation daily. They should be taking medication daily,” Delaney says. 

If your symptoms don't get better quickly, call 9-1-1. 

Video Version With Chyrons

Video Version Without Chyrons

Food deserts – neighborhoods that don’t have quick access to a grocery store with healthy options – are, sadly, nothing new. They lead to quick stops at the fast-food place or gas station, where healthy food may be at a premium.

But have you ever taken a deep dive into how food deserts can significantly impact a person’s health? And more importantly, what can be done about the problem?

Clare Spires, an exercise physiologist at OSF HealthCare, has some things to keep in mind. Spires also knows about food insecurity firsthand through her support of two OSF programs: Peace Meal, which provides meals in-home or at a central site to people 60 and older, and Smart Meals, which provides a meal kit for a family of four and teaches them to cook.

“We want diets high in fruits, vegetables and fiber and low in saturated fat. Gas stations and fast-food restaurants provide the flip side. They often provide no fruits and vegetables, food high in saturated fat and no good fiber food,” Spires says.

How to navigate food deserts

• Planning meals for the week is key, Spires says. Estimate how much food you’ll need and how much you have to spend.
   
• If you can’t help but go to the eatery or gas station often, choose healthier options.
  
  “I’ve found gas stations are very similar to grocery stores. As long as you stay on the outside perimeter, you’ll stay away from candy and chips that will be down an aisle,” Spires says. “When you walk in, there’s usually some sort of fresh fruit or vegetable right there. Pretzels are really great filling snacks. Nuts are good for you. You have granola bars too.”
  
  One caveat: Spires says to check labels of packaged salads at the gas station. She says they are often heavy on unhealthy preservatives.
  
  At restaurants, opt for a grilled chicken sandwich and water rather than a cheeseburger and soda. Spires also says healthy choices are sometimes hidden on the kid’s menu. Look there for things like apple slices, and make that your side instead of fries.
   
• When you can get to the grocery store, make wise choices. Spires suggests canned fruits and vegetables that have a long shelf life. For vegetables, look for options with low salt. You can also rinse the veggies at home to remove some of the salt. For fruit, look for options that are canned in 100% juice or water, not syrup.
   
• Consider creating a garden at home or advocating for a community garden in your neighborhood. Spires says this allows you to bank up healthy food for the winter. It’s also likely going to be cheaper, she says, given the rising cost of groceries. And working outside provides benefits to your physical and mental health, too.
  
  “It’s a little extra work, but it pays off in the long run,” Spires says.
   
• Talk with a dietitian, nutritionist or wellness expert about making diet changes.

How to help people who are struggling

Spires says everyone can help in the fight against food insecurity. Get to know your community so you know which groups are struggling, such as parents struggling to afford school lunches for their kids. Then, talk to health care groups, social service groups and government groups about changes. For example, it’s not uncommon for residents to encourage their city council to recruit a grocery store to town.

The consequences

Frequent meals from the gas station or drive through can lead to obesity, heart disease, diabetes, high blood pressure and high cholesterol.

“Fast food is notorious for being high in salt. Those foods retain water in our body and can lead to heart and lung problems,” Spires says.

Childhood obesity, Spires adds, is a big problem in the United States and can set kids up for a lifetime of health problems and doctor visits.

Learn more

If you have concerns about food insecurity, contact the OSF hospital near you to see if it offers a program like Peace Meal or Smart Meals. The OSF HealthCare website has healthy recipes.

Social service agencies or schools in your area can also help. Spires says food pantries typically are open to accommodate adults who work different shifts.

Interview clips

Related stories

Watchful waiting not recommended for childhood obesity
Gardening benefits more than your taste buds
No tricks, just treats
Fresh, frozen or canned?
Don't be a diet red flag collector
Lunchables: Not just for kids
Charcuterie cheer
Say cheese!
Knowing food labels pays off

Gym moms, if your child is a future Olympic athlete, you'll always be able to say you were their first-ever gym partner. 

Becoming pregnant doesn't mean you have to toss your exercise plan to the side, says Mfowethu Langeni, DO, a family medicine physician at OSF HealthCare who specializes in Obstetrics. 

In fact, it's the opposite!

As your baby sits and kicks in the womb for nine months, Dr. Langeni says core exercises and strength training like lifting weights are great ways to prioritize both mom and baby's health.

"(Labor) does take a lot of stamina, strength and core strength. But all women are different," Dr. Langeni says. "Some women push for hours during labor; some don't need to push much at all. Either way, strength conditioning and core training before and during pregnancy will help overall."

 Are you a marathon runner? That doesn't have to stop either. 

Dr. Langeni says high intensity cardio and even power squatting are recommended for pregnant moms. 

He recommends talking any exercise plan over with your OB/GYN before getting started, and to make sure you avoid any exercises that could cause trauma to your stomach.

Health Highlights Video Version With Chyrons

Health Highlights Video Version Without Chyrons

In the sports world, victory can be just inches or seconds away.

Think about ‘The Longest Yard’ in Super Bowl 34 between the Tennessee Titans and St. Louis Rams. In the final play of the game, one yard was all that stood between the Titans and the Vince Lombardi Trophy.

Or look at the 2024 Summer Olympics! Noah Lyles earned the United States a gold medal after winning by just five thousandths of a second in the 100-meter final.

Athletes look for game changers to help propel themselves ahead of the competition, and creatine has entered the chat.

Who does creatine work for?

“Creatine, when used appropriately, can improve your max power. It can help with muscle growth in certain individuals, it typically does not have as significant of an impact when you're doing more endurance-based sports," says Karan Rai, MD, a sports medicine physician with OSF HealthCare. "If you're a weekend warrior or CrossFit athlete trying to get a little extra boost, while practicing appropriate hydration and dietary intake, I think creatine has benefits.” 

Dr. Rai adds that in the realm of supplements, creatine has been “decently studied over the years.” He says football players, power lifters and track sprinters could benefit from the supplement. However, if you’re training for an upcoming Ironman or triathlon, it’s really not necessary.

Hydrate, hydrate, hydrate!

It’s no surprise that extreme exercise increases the amount we sweat. With or without creatine, that’s reason enough to up your water intake. But Dr. Rai says with creatine, there’s an added reason to why water is so important.

“Commonly I'll find someone who is new to using a supplement and they'll come see me and talk about muscle cramps or excessive fatigue after their workouts,” Dr. Rai says. Oftentimes it's because of an imbalance in their intake, whether that's food intake or hydration."

If you already cramp constantly or are not as experienced in weight training, Dr. Rai would recommend caution in using creatine. He says to talk to your primary care physician or a sports medicine physician to see if creatine is a beneficial option for you.

Best times to use creatine

Before and/or after your workouts are times Dr. Rai recommends taking creatine. He says like most dietary changes, don’t rush it.

"When someone is using creatine, I recommend they start slowly. Typically, utilizing it before the workout and making sure your workout is power based vs. endurance-based matters," Dr. Rai says. “Just starting off, depending on the serving size, use one to two scoops.”

Careful with the caffeine!

Avoid a ton of caffeine consumption if you're using creatine. Caffeine can elevate the heart rate and creatine can cause cramping, so combining those things could lead to "adverse outcomes," Dr. Rai says. 

"Supplements are meant for augmentation," Dr. Rai adds. “A healthy diet, hydrating appropriately while cultivating your goals, whether you're a power or endurance athlete, gives the max benefit. Really we should be looking at creatine or sports drinks as a way to augment and get that extra 5-10% we are pushing for, based off our goals.”

If you’re looking to add creatine to your lifestyle, Dr. Rai recommends creating an individualized plan with your doctor or sports medicine team.

Due to limited data, the American Academy of Pediatrics does not recommend creatine for kids under 18.

Video Interview Clips

Gym moms, if your child is a future Olympic athlete, you’ll always be able to say you were their first-ever gym partner.

Becoming pregnant doesn’t mean you have to toss your exercise plan to the side, says Mfowethu Langeni, DO, a family medicine physician at OSF HealthCare who specializes in obstetrics. In fact, it’s the opposite!

“Whatever you are doing activity-wise before pregnancy, you can keep on doing those as far as your body will let you," Dr. Langeni says. “Early on in pregnancy, you will have that added weight and body changes. But exercising is totally normal and is actually recommended, about 150 minutes per week.”

As your baby sits and kicks in the womb for nine months, Dr. Langeni says core exercises and strength training like lifting weights are great ways to prioritize both mom and baby’s health.

"(Labor) does take a lot of stamina, strength and core strength. But all women are different," Dr. Langeni says. "Some women push for hours during labor; some don't need to push much at all. Either way, strength conditioning and core training before and during pregnancy will help overall."

Keep on running!

Are you a marathon runner? That doesn’t have to stop either.

"You can run! If you're a runner, you can run a marathon, sprints or whatever you feel that your body can comfortably do. If you're a power squatter, that's also recommended. You can lift weights, take walks or do none of it," Dr. Langeni says. “Studies have shown that you get more bang for your buck during cardio when it's at a higher intensity. Everyone's built differently, so cater to what you can and can't do, and what your body can tolerate.”

The best starting point, Dr. Langeni says, is having a conversation with your OB/GYN. Tell them about your exercise goals, and make sure everything is safe for mom and baby. The main thing to avoid, Dr. Langeni says, is any exercise that would inflict trauma to the stomach.

Full body workouts are great if you’re pregnant or not, Dr. Langeni adds. “Doing core strength helps boost your metabolism and immunity and helps to regain your strength. It also helps with your cardiovascular system.”

Prioritize hydration

While hydration is always necessary, it becomes even more important during pregnancy. Good hydration helps provide a healthy blood supply to mom and baby.

"When you're pregnant, the body starts to change physically and physiologically. Women's blood volume increases by about 50% during pregnancy, so it's very important to stay hydrated," Dr. Langeni says. 

It can even help keep moms out of the hospital in the first trimester or early second trimester.

Drop the cigarettes and alcohol

"Cigarette smoking also has some (negative) implications to the baby. People who smoke cigarettes have a higher chance of having complications in pregnancy," Dr. Langeni says. “You increase your risk of preterm labor, smaller baby in size and increase your risk of maternal issues like high blood pressure.”

Drinking alcohol can also harm the fetus. “Zero alcohol is better,” he emphasizes. The baby can develop something called fetal alcohol syndrome, which comes from chronic alcohol use if the mother drinks alcohol during pregnancy.

Electrolyte drinks and pregnancy

While Dr. Langeni is a proponent of electrolyte drinks in general, he urges caution for pregnant moms to drink them, reminding everyone to keep a close eye on the labels. Different electrolyte drinks will have high amounts of sugar, but he recommends sugar free electrolyte substitutions like sugar free Gatorade and Pedialyte.

Dr. Langeni says moms will naturally gain weight in pregnancy. It’s totally normal! He even says your caloric intake should increase around 300 calories per day to keep mom and baby healthy.

Staying away from processed lunch meats, unpasteurized meats and drinks or seafoods that contain mercury is also a must. 

Video Interview Clips

Hydration is key. Make sure you’re drinking enough water.

All comments or advice we’ve probably heard or received that sometimes makes the hydration process seem a bit menacing.

That’s why when there’s a potential solution to speed up the hydration process, people listen. It’s also because hydration plays a role in so many facets of life.

-          Sports/fitness

-          Pregnancy

-          Travel

-          Immune health

-          Fighting illness

-          Digestion

-          Brain function

-          Organ health

And the creators of electrolyte drinks know this. Brands like Gatorade, Prime and Liquid I.V. can be found at countless stores with marketing campaigns geared toward the list above.

What are electrolytes?

"Electrolytes are minerals that are used in our body, so when they dissolve in our body fluids or the water we put them in, they have positive or negative charges. That helps your body maintain balance {in many facets of our health}," says Erica Dawkins, a dietetic intern with OSF HealthCare. “It keeps fluid and nutrients flowing in and out of cells and maintains your nerve function, muscle function, heart rate and blood pressure as well."

Research on electrolytes says they “are essential for basic life functioning.” The study, from Isha Shrimanker and Sandeep Bhattari from the University of Pittsburgh Medical Center, lists sodium, potassium, calcium, magnesium and many more as electrolytes we consume on a daily basis.

Diving into the label

Using Liquid I.V.’s lemon lime drink mixes as an example, one stick contains 25% of one’s daily intake of sodium, and 8% of one’s daily intake of potassium. Some boxes will hold 10 or 15 packets within them, containing a powder that can be poured into water, then mixed together. The label says you can get 80% of your daily intake of Vitamin C from one drink mix as well.

Consuming too much sodium and not enough potassium can raise your blood pressure, according to the Centers for Disease Control & Prevention (CDC). Fruits and vegetables, seafood and dairy products naturally contain potassium.

There are 11 grams of added sugars in the drink mix, which makes up 22% of your suggested daily intake. This is something to keep in mind, as a diet filled with a lot of added sugars has been connected to weight gain and obesity, Type 2 diabetes and heart disease, the CDC says.   

Who could benefit from electrolyte drinks?

"With a good, balanced diet and enough water, you're going to have that electrolyte balance you need," Dawkins says. “On a daily occurrence, the drink mixes are absolutely fine to use, but maybe not necessary all the time. If you are having an illness where you're sweating, vomiting or having diarrhea, or if you're an athlete exercising at high intensities or long periods of time and sweating a lot, we definitely want to try to use electrolyte drinks in those situations.”

Who should be cautious of electrolyte drinks?

"Those kidneys are working extra hard to flush out anything we don't need. Anyone who has kidney conditions where their bodies aren't able to do that, they may want to stay away from these drinks or ask their doctor before they use it," Dawkins says. “Or anyone who is trying to watch their blood sugar, a lot of these products do have some extra carbohydrates and added sugar we want to watch. They aid in the absorption a little bit.”

As electrolytes can have an impact on heart rate and blood pressure, Dawkins says those with heart conditions or hypertension (high blood pressure) should be cautious when using these products, because they can add in fluid retention, increase your blood pressure and heart rate. Talk with your cardiologist if you think this may be relevant to you.

Can my kids drink these?

The general recommendation is that children should not begin to drink water until they are at least six months of age. While Liquid I.V. says their Hydration Multiplier® is designed for kids 1+, it comes with the caveat to speak with your child’s pediatrician before introducing this to their diet. Dawkins agrees, adding to make sure to read labels of the product you’re considering trying before purchasing it.

Video Interview Clips

Christina Applegate’s battle with multiple sclerosis has been well documented since the actress revealed her diagnosis in 2021. But now it’s her 13-year-old daughter, Saide Grace Applegate Noble, who’s making news with her own health challenge. Noble recently shared that she was diagnosed with postural orthostatic tachycardia syndrome (POTS).

According to Mary O’Meara, a nurse practitioner for OSF HealthCare, POTS is a syndrome where the body is not adjusting well to different postures or positions. POTS causes the heart to beat faster than normal when a person goes from sitting or lying down to standing up. Symptoms include fatigue, dizziness, fainting and heart palpitations.

“When you're laying down and you stand up fast, or maybe you're sitting and you stand up fast, you can get symptoms because your blood – instead of being rushed to your brain – is actually pooling down in your lower extremities,” says O’Meara. “You get lightheaded, your heart can beat fast. You can have irregular heartbeats, chest pain, or you might feel nauseous, feel like you're going to pass out.”

O’Meara says POTS is somewhat common – it affects between 1 and 3 million people in the country. While it can impact anyone, it tends to happen more frequently to woman between the ages of 15 and 50. POTS can start after a pregnancy, major surgery, trauma or even a viral illness.  O’Meara says she has many patients suffering from POTS in her own practice.

POTS is not life threatening, but it can be challenging to deal with on a regular basis. There is no known cause and medication is typically not prescribed to help with symptoms.

“What's interesting is you treat POTS with more exercise,” O’Meara says. “You want to have healthy muscles to help you get that blood from your lower extremities up to your head.” Hydration and frequent snacks also seem to help.

Aerobic and strength exercises can help improve your heart and blood vessels as well as muscles in your legs and core. But it can be a challenge to work out or exercise, especially if you feel lightheaded or dizzy. That’s why it’s important to inform others if you are experiencing any symptoms.

“We tell young people who have this to make sure their coaches are aware so that if they actually have a medical emergency, if they are losing consciousness, that they have someone there to help them,” O’Meara says. 

Since POTS exhibits symptoms that are like other diseases, O’Meara stresses the importance of getting a proper diagnosis from your doctor. Symptoms can come and go for years, and some people see improvement over time. It's important to advocate for yourself and get to a care provider who will listen to you and perform necessary testing to make sure there's nothing more serious going on.

“While POTS is very common and it can affect our life, it doesn't have to keep people on the bench, so to speak,” she says. “We want to encourage people to get out and exercise because that helps with their symptoms. We want them to play sports in school. It's just an understanding, having the support and knowing that you can do these things. We're here to help you. We can help you reduce your symptoms, so that we not only improve your life but keep you healthier.” 

To learn more about POTS syndrome, visit OSF HealthCare. 
 

Interview Clips 

Feeling tired all the time no matter what you do? Is it making it difficult to enjoy life? You might want to talk to your health care provider about chronic fatigue syndrome. Experts say it’s a tough ailment to live with and a tough one for science to grasp, but there are ways to ease the symptoms.

“It is challenging, for sure,” says Aminat Ogun, MD, a family medicine physician at OSF HealthCare. “Feeling that intense fatigue day to day for normal activities that other people can tolerate.”

Symptoms and diagnosis

Dr. Ogun says there’s no known, specific cause for chronic fatigue syndrome. But it’s associated with other health issues: viral infections like Epstein-Barr, coronavirus and retroviruses; Lyme disease; depression and sleep disruption. Dr. Ogun says the disorder impacts women more than men and is most often seen in ages 30 to 50.

There’s no test to diagnose chronic fatigue syndrome, so providers will look at five symptoms:

• Persistent fatigue
   
• Malaise (feeling discomfort or ill) after exerting yourself

“If you’ve done any mental or physical activity and you have that sudden onset of feeling fatigued and very tired,” Dr. Ogun explains.

• Feeling unrefreshed after sleeping
   
• Memory and concentration problems
   
• Orthostatic intolerance. This is a disorder where your blood pressure rises when you stand up.

“If you’ve had six months of these symptoms with moderate to severe intensity at least half of the time,” you’d likely be diagnosed with chronic fatigue syndrome, Dr. Ogun says. “It’s through history taking. When you see your primary care provider, they ask questions. That’s how it’s diagnosed.”

Treatment

Treatment for chronic fatigue symptoms can include medicine and lifestyle changes.

• A provider may recommend medication to help with the joint and muscle aches, nausea, headaches and depression that can come with chronic fatigue syndrome.
   
• Seeing a mental health professional
   
• Diet changes
   
• Graded exercise therapy. A provider will work with you to increase physical activity over time. This can help with overall energy.
   
• Improve sleep habits.

“Go away from screen time a couple hours before sleep. Don’t exercise right before sleep. That can also affect your sleep pattern,” Dr. Ogun lists as two examples.

Dr. Ogun says each treatment plan is different. Medical experts don’t know when, on average, chronic fatigue syndrome will go away. You may have to manage symptoms for the rest of your life. Dr. Ogun says you should stay in close contact with your primary care provider about your treatment plan.

Learn more

Read more about managing chronic fatigue syndrome on the OSF HealthCare website.

Interview clips

Related stories

Chronic fatigue is nothing to sleep on
Is sleep alliance the cure to nighttime issues?
Getting a wake-up call
Recognizing the mind-body connection to manage chronic illnesses
How do I know if I have chronic fatigue syndrome?
Tis the tick season