You’re coming to the hospital to give birth.

You’ve had a hip replacement and now will have a hospital stay to complete rehabilitation.

There are a lot of things swirling through your mind, notably thoughts like “Am I going to be OK?”

Questions like “Where is my toothbrush?” are probably on the backburner. That’s why it’s a good idea to make a “hospital essential items” checklist now.

Kurt Bloomstrand, MD, sees these scenarios plenty while providing care in the emergency department at OSF HealthCare. He says a hospital will provide basic toiletries, blankets, food and clothing like a gown and socks. But some people prefer their own toiletries, clothes and snacks.

Other things to do and bring:

·       Write down your health information: health insurance, medications, medical history, name of your primary care provider, allergies and legal documents like power of attorney and a do not resuscitate order. Have an identification like a driver's license, too.

“Some people in the emergency department are not able to tell us their health information given what they’re presenting for. So, it’s so valuable to have basic health information written down,” Dr. Bloomstrand says. He adds that knowing your health information allows providers to care for you properly. You can also bring legal forms to your provider anytime to be added to your medical record.

·       Bring other items essential to your well-being: eyeglasses, contacts, hearing aids, dentures and a continuous positive airway pressure machine (CPAP) for sleeping. Bring cases and batteries for these items, too.

·       When choosing clothes, opt for loose-fitting and short-sleeved garments.

“If you have an IV, a short-sleeved shirt is much better to access it than a long-sleeved shirt,” Dr. Bloomstrand says. “You can bring a robe to cover up.”

 

·       For moms giving birth, bring your birth plan in written form. Pack a few pairs of clothes for you and your baby.

“Babies notoriously spit up on their clothes,” Dr. Bloomstrand says with a smirk.

The hospital can provide diapers, wipes and a breast pump. But, you can bring your own if you prefer a certain type.

“Not only can you use your breast pump, the people at the hospital can teach you how to use it,” Dr. Bloomstrand says.

What babies don’t need at the hospital: rattles, books and toys. Save those memories for home.

·       Don’t overdo it with personal items and food. This can cause your room to get cluttered and create a trip hazard. Have someone who can take unneeded items home.

·       Don’t bring valuable items. Dr. Bloomstrand says a phone is OK to keep in touch with loved ones. But other electronics and jewelry should stay home. Hospitals have security, but like any other place, there is a chance for theft.

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Vitamin D basics

Maddy Draper, APRN, a health care provider at OSF OnCall, says vitamin D is a nutrient our body needs to produce calcium. Calcium helps create strong teeth and bones. So logically, not having enough vitamin D leads to brittle bones (a risk for greater injury after a fall), plus muscle aches and pains. Others with a vitamin D deficiency may not show symptoms. Either way, a provider may order a blood test to confirm the issue and then may advise you to take a supplement. This is usually in pill form and can be prescribed or bought over the counter by itself or as part of a multivitamin.

“Or the provider may just talk about vitamin D-rich foods first before starting a supplement,” Draper says. “High fat fishes, egg yolks, some cheeses and mushrooms.”

Draper adds that pregnant women, babies (especially babies who are breastfed), the elderly and people with darker skin often lack vitamin D.

On the flip side, Draper says it’s rare, but a person can get too much vitamin D. Symptoms include nausea, vomiting and heart palpitations (feeling like your heartbeat is fast, pounding or otherwise irregular). You may also suffer kidney damage.

Summer sun

Here’s advice to commit to memory: Draper says research shows 10 to 15 minutes of sun exposure three times a day can get you a healthy amount of vitamin D.

“You want to protect your skin while doing that,” Draper adds. “Sunscreen and protective clothing like a hat and sunglasses. There’s not any research showing that sunscreen or clothes will prevent you from getting the vitamin D you need.”

Experts say your sunscreen should have a sun protection factor (SPF) of 30 or higher, and you should reapply every two hours. Clothing should be lightweight and light colored (Dark colors absorb more sunlight, leading to quicker heat illness.) Stay hydrated, and watch for redness and blisters from sunburns and suspicious moles that may be skin cancer. See a provider right away if you have issues from getting too much sun.

Another thing to note: Experts say a specialized lamp can help with seasonal affective disorder, a mental health condition often seen in the winter due to decreased daylight. The same logic does not apply for vitamin D. You need natural, not artificial light to get the vitamin D you need.

The bottom line

Draper says most people don’t have to worry about getting too much or too little vitamin D.

“The average person will get it through the sun,” Draper says. “If you live in a cold and dark environment, you’re at higher risk for vitamin D deficiency. People farther away from the equator are higher risk.”

If you have symptoms of too much or too little vitamin D or just have a concern, talk to your primary care provider.

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Author's note: This is part one of a four part story on infant nutrition misconceptions. Read part two here, part three here and part four here.
 

Bringing a new baby home raises the focus on their and mom’s well-being. Toward the top of the list: what and how the child is being fed.

Whether you choose to breastfeed or use formula, misconceptions about infant nutrition are everywhere. Xandra Anderson, an international board-certified lactation consultant at OSF HealthCare, cuts through the noise.

• My baby needs water in addition to milk or formula.
  
  It’s a common thought, Anderson says. One, adults need water, so people assume infants do, too. And two, formula can involve mixing in water, so mothers think they need to do the same with breast milk.
  
  “Really, breast milk is about 80% water,” Anderson says. “It’s there. It’s complete nutrition. You’re not missing anything.”
  
  Anderson adds it’s actually dangerous to give water to babies under six months. They can overhydrate, leading to possible kidney damage. After six months, Anderson says to talk to a health care provider about introducing water. She says one to two ounces of water per day to help wash down solid food is common.
   
• Breastfeeding will make my breasts sag.
  
  Anderson says breast changes begin during pregnancy and are not solely a result of breastfeeding. Some women will notice their breasts are larger once they are full of milk, but there are more factors at play.
  
  “[During pregnancy], your hormones are changing a lot. Your ligaments are stretching. We’re getting ready for a baby,” Anderson explains. “Then you have your baby, and your milk starts to come in. Regardless of whether you breastfeed or formula feed, you’ll see some breast changes. It was those hormonal changes in pregnancy.

“[Breast changes] can also be related to your lifestyle,” she adds. “Smoking affects your skin health, and you can see that affect the breasts. It can be related to age or a family history [of health issues such as lupus and other autoimmune diseases].”

Anderson also says research has found breastfeeding can actually promote breast health. For example, it can reduce your breast cancer risk.

• I have small breasts, so I won’t have enough breast milk to keep my child nourished.
  
  Anderson retorts with an affirmation we’ve heard since childhood: It’s what’s on the inside that counts.
  
  “Size of the breast is not a factor in being able to breastfeed. What is a factor is the amount of milk glands in your body. We all have those milk glands. Size just relates to fatty tissue,” Anderson says.
  
  The only time size may come into play, Anderson says, is if a woman gets a breast reduction where milk glands are removed. In that case, talk to a health care provider about your options.

Learn more

Read more about how to have a successful pregnancy and following years on the OSF HealthCare website.

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For most adults, spring and summer thunderstorms bring the annoyance of driving in a downpour.

But others dread this time of year for migraines triggered by the environment.

What are migraines?

Aminat Ogun, MD, a family medicine physician at OSF HealthCare, describes migraines as episodic disorders that cause severe, throbbing headaches, usually on one side of the brain.

The list of triggers is, unfortunately, long.

“Emotional stress can trigger migraines. Moving, changing jobs, other stressful life situations,” Dr. Ogun says. “A change in sleeping habits can trigger a migraine. Skipping a meal. Your diet: wine, aged cheese, coffee withdrawal and foods high in nitrates.”

Other common triggers include hormones, bright lights, loud sounds and changes in altitude. A propensity for frequent headaches can also run in the family, Dr. Ogun says.

You can prepare

Dr. Ogun says not much is known about weather-induced migraines. But most medical professionals agree there is some evidence for migraines caused by changes in barometric pressure.

How can you prepare?

“Up and move,” Dr. Ogun says, tongue firmly planted in cheek.

More realistically, watch the weather forecast. If there’s a chance for a lot of dust or smoke in the air (think areas like California or Arizona), plan to limit time outside.

Stock up on medication after talking with your health care provider. Dr. Ogun says over-the-counter medicine like ibuprofen will help with pain and can even be taken ahead of when you know a migraine is coming.

“They could have a headache diary where they write down what causes their headaches, where the pain is located, how long does it last, symptoms and what treatment helps,” Dr. Ogun adds.

If your migraines are more frequent, feel different, or come with other symptoms like confusion, neck rigidity, weakness in the arms or legs, fever or chills, see a doctor right away. Some of those symptoms may be signs of a heart attack or stroke.

Any head trauma, like a sports injury or a car crash, should also be checked on by a doctor.

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One big headache
June is national migraine and headache awareness month
A good calendar may be able to help you fight headaches
Three steps to help with severe or frequent headaches
When should you see a specialist for your headaches?
Weather changes can be a pain for migraine sufferers

• YES: moles, blisters, bumps, acne, boils, peeling skin from a sunburn, rashes, poison ivy or similar skin reactions, warts, skin tags and bug bites
   
• YES, BUT: Dr. Kumar says freckles and birthmarks are lesions, but they are not harmful.

In other words: “A skin lesion is any type of abnormal growth. It can happen anywhere on the body. If it doesn’t look like normal skin, it’s considered a growth,” Dr. Kumar says.

Causes for each of these lesions vary. We know acne is due to bacteria, and warts are from a virus, for example. Medications, lifestyle choices (like eating certain food that doesn’t agree with you) and medical conditions (such as diabetes and liver failure) are other culprits. But when the cause is unexplained, health care providers might need to investigate.

“We look at the lesion. The majority of the time, we can tell if something is benign or malignant. If we have questions, we err on the side of caution and do a biopsy,” Dr. Kumar explains. That involves cutting out part of the lesion and sending it off to a lab for analysis. “Biopsies can be done in the office. If it’s a bigger procedure, we have to go to the operating room.”

If the biopsy confirms evidence of a problem, such as cancer, the doctor will remove the rest of the bad tissue. Or, Dr. Kumar says some people come to him with a cosmetic or practical reason. They have a large birthmark or cyst on their face, are self-conscious about their appearance and would like it removed, for example. Or, they wear a hard hat for work, and the hat rubs against a lesion on their forehead, causing discomfort.

Dr. Kumar outlines how he would remove a lesion: “Let’s say it’s on your arm. We clean up the arm. We inject some lidocaine, which is a numbing agent. Then with a knife or other instrument, I’m able to cut it all out. Depending on how deep it is and the size of the lesion, we can glue it back together or put stitches in.” Regardless of the method, Dr. Kumar says most of these procedures are routine for providers with minimal aftereffects for the patient. In complex cases, like if the lesion goes down into a muscle, a plastic surgeon might be consulted.

Prevention

We can’t control if we have things like freckles or moles. But there are plenty of things you can do to help prevent problematic lesions.

• Limit your exposure to ultraviolet rays from the sun or by tanning. In fact, Dr. Kumar would not recommend tanning at all. For outdoor activities, use waterproof sunscreen of 50 sun protection factor (SPF) or higher, and reapply every few hours. Wear long sleeves and a wide brimmed hat.
   
• Wear bug spray when doing outdoor activities, such as hiking, where insects are present.
   
• Wash your body regularly.
  
  “Don’t overclean,” Dr. Kumar warns. “If you scratch your skin, that allows bacteria and other things to get into your skin and cause infections.”
   
• Don’t smoke. Dr. Kumar says smoking changes your skin for the worse, such as developing wrinkles and lesions.
   
• Find the right skincare products. If you use a lotion and it causes a rash, for example, don’t use that product again. Dr. Kumar adds that Vaselines and petroleum jellies are good for moisturizing your skin. But they’re thick and can clog pores.
  
  “Keep it simple. The $100 face cream is going to work the same as the $10 one,” Dr. Kumar says.
   
• Know the ABCDEs of suspicious moles.

o    A is for asymmetry. One half of the spot is not like the other half.

o    B is for border. The mole has an irregular, scalloped or poorly defined border.

o    C is for color. The spot has varying colors, like tan, brown, black, white, red or blue.

o    D is for diameter. Dermatologists say melanoma skin cancers are usually greater than six millimeters, or about the width of a pencil eraser. But they can be smaller, so don’t consider diameter alone.

o    E is for evolving. The mole looks different from the rest or is changing in size, shape or color. Dr. Kumar says you can take pictures to show your provider how the mole has changed.

                           If your lesion has any of the ABCDE red flags or you just have a concern, see a provider.

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We all get thirsty from time to time. But it’s not just that feeling that can mean you’re dehydrated – when your body doesn’t have enough fluids. There are lesser known signs you should know to avoid a possibly life-threatening situation, says Awad Alyami, MD, an OSF HealthCare pediatrician.

“You get less perfusion to tissues and organs,” when you’re dehydrated, Dr. Alyami says. “That can cause organ damage.

“Perfusion refers to fluid, nutrients and energy your organs need to function,” he adds.

Unfamiliar signs

Take note of these things to keep an eye on for possible dehydration, especially if you are at high risk. For example, if you work an outdoor job in warm weather or if you look after someone who can’t fully care for themselves.

• You’ve suffered burns. This means there is less skin tissue doing its job of keeping you healthy.
   
• Peeing isn’t normal, such as expelling less urine.

“When you’re hydrated, your urine should look yellow, pale yellow or sometimes almost transparent like water,” Dr. Alyami explains. “When you become dehydrated, your urine will become less in volume, and the color will be darker. It goes into an orange color. It can have a smell, also.”

• Crying without tears
   
• Skin changes, such as eyes appearing sunken in
   
• Fast heart rate
   
• Deep, heavy breaths

“When you’re dehydrated, your blood can be more acidic. You’ll try to get rid of some of that acid in your breaths,” Dr. Alyami says.

• Bad breath
   
• Headaches
   
• Muscle cramps
   
• Food cravings
   
• Sudden weight loss. Dr. Alyami says one kilogram (or around 2.2 pounds) of weight loss means one liter of fluid loss. So if someone has lost two to four pounds quickly and unintentionally (for example, not because of a diet and exercise program), it’s cause for concern.

What to do

Dr. Alyami says while dehydration can be serious, recovering doesn’t have to be. Rest and drink fluids. Water or Pedialyte are go-tos.

“If the dehydration is because of decreased oral intake, the person might just need pain medicine so it’s less painful to swallow while eating and drinking. If they are losing fluids from vomiting, we can give them medicine to stop vomiting,” Dr. Alyami says.

If those steps don’t work, Dr. Alyami says the person would likely get intravenous (IV) fluids in a hospital emergency department.

“You’re probably going to be there for at least a couple hours. [Health care providers] want to make sure you can take fluids and keep them down before you go home,” Dr. Alyami says. “Sometimes the dehydration is severe enough that we need to replace those fluids over one to two days.”

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Don't sweat it

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.

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Sydney Russell, oncology dietitian at OSF HealthCare and coordinator of the OSF HealthCare Cancer Institute Teaching Kitchen, says simple dietary additions like fiber-rich seeds, antioxidant-packed fruits and vegetables and plant-based proteins can help strengthen the body and improve your quality of life.

The power of ginger for nausea relief

Ginger has long been used as a natural remedy, and modern research supports its benefits, particularly for people undergoing chemotherapy. Ginger contains an antioxidant compound called gingerol, which helps reduce inflammation and manage nausea.

"Gingerol is one of the antioxidant compounds found in ginger. It's excellent; from reducing chronic inflammation to helping relieve joint and muscle pain," Russell says. "It also helps manage nausea. Many of my patients undergoing oncology treatment are struggling with nausea. So, ginger tea, ginger broth and ginger smoothies can be great ways to help and keep nausea at bay."

Antioxidants: “Eating the rainbow”

Antioxidants are found in a wide variety of fruits and vegetables and play a role in supporting overall health and reducing cancer risk. Russell encourages people to focus on variety.

"We refer to it as eating the rainbow," Russell says. Adding all kinds of berries, fruits (like oranges) and veggies (leafy greens) into our meals daily can help add much-needed antioxidants into our lives, she adds.

"It's important we add protein and fiber (into our diets). I would encourage emphasizing antioxidants as well. That is going to support our overall health, but specifically when we're talking about cancer and ways to reduce our cancer risk," Russell says. "Those antioxidant-rich foods can be an excellent thing to include in our diets."

Fiber: A hidden powerhouse

Many Americans do not get enough fiber in their daily diets, yet it plays a key role in digestive health, blood sugar balance and cholesterol management.

It's a "hidden powerhouse," Russell says. Pumpkin seeds are a great way to add fiber into your diet, and you can add them to things like yogurt parfaits, granola and baked goods. This feeds the bacteria in your gut to promote a healthy gut microbiome. It also keeps your blood sugars balanced and helps with cholesterol.

Russell says vitamins and minerals help our bodies function better overall. Pumpkin seeds have magnesium and zinc in them, which are great for our immune system and support both heart health and hormone health. This is impactful for those in their cancer journey, helping to keep their bodies strong.

Plant-based proteins that support gut health

Plant-based proteins can be an excellent option for those looking to diversify their diet or reduce meat intake without sacrificing nutrition.

Lentils are versatile and a great way to get that needed fiber and protein and can be a substitute for meat. Not ready to fully give up meat? Russell says you can mix the lentils with meat and go half and half.

Tempeh lettuce tomato (TLT) is an alternative to a BLT. The tempeh is a plant-based protein source and is much firmer than tofu. It can have a bacon-like flavor when marinated in a mixture of low sodium soy sauce, maple syrup and liquid smoke. It can be found in the health foods section or plant-based section in the grocery store.

Tempeh is great for gut health, adding prebiotics into our diets.

Fruit that does more than taste good

Some fruits offer unique benefits beyond vitamins and antioxidants. Golden kiwis, for example, are easier to eat for some patients and provide hydration and digestive support.

Golden kiwis have great fiber found in the skin, and are sweeter than green kiwis, so they're easier to eat. They also have fantastic vitamin C levels and help keep you hydrated. They can help relieve constipation as well.

A fresh start in the new year

Russell encourages people to view the new year as an opportunity to explore new foods and expand their dietary habits.

"New Year is the perfect time to start thinking about healthy eating, it's a fresh start. The importance of trying new foods would be to expand your palette. There are so many different flavors and textures out there, as well as so many different health benefits from expanding that palette," Russell says.

By focusing on whole foods, fiber, antioxidants and nutrient-rich ingredients, Russell emphasizes that small, sustainable changes can make a meaningful difference, especially for those navigating cancer care and recovery.

It’s always important to speak with your oncology team first about dietary decisions.

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B-ROLL

It’s the dead of winter, and you need to run to the mailbox or let your dog out. It’s just a minute, you think. A sweater and sandals will be fine.

Not so fast, says Maddy Draper, APRN, a health care provider at OSF OnCall who sees cold weather injuries often. She says exposure to frigid temperatures can have serious consequences.

Types of cold weather injuries

• Frostnip: Draper says this is a mild form of frostbite where exposure to cold temperatures turns the skin pink or red. Your skin may feel burning or numb.

“The numbness typically goes away with rewarming,” Draper says.

• Frostbite: This is a more severe case of cold exposure. Your skin may be numb and appear yellow, white, gray or black. It may feel waxy and have blisters.
   
• Hypothermia: This is when the body’s temperature drops below 95 degrees.

“There are different stages,” Draper explains. “The first is our natural response of shivering. It gets more severe. The person may get confused and have lethargy, memory loss and slurred speech. It can lead to a coma and death.”

Inside, too?

Yes, there’s a risk for these injuries inside, too, Draper says. Notably, there have been cases of infants getting hypothermia.

“The room may be too cold, and they’re not dressed appropriately,” Draper says. “If they’re in a bassinet or crib with just a onesie and it’s cold, that can lead to hypothermia.”

Signs of infant hypothermia are bright red skin and decreased energy. Sleep experts use a thermal overall grade scale (TOG) to suggest how much clothing a baby should wear to sleep depending on the temperature of the room.

Treatment

Draper says she usually sees cases of frostbite and hypothermia sent to the emergency department. Providers will rewarm you with warm water or blankets and may provide warm liquids to drink, warmed oxygen through a mask and nasal tube or heated fluids through an intravenous line (IV) or other methods. Medication can also help with pain and blood flow.

“The hospital has more imaging resources to see the impact of the tissue damage,” compared to urgent care, Draper says.

For frostnip, you can take steps to warm up at home.

“It’s not as fast as possible. It’s not as hot as possible. It’s just that gradual warming,” Draper says. “Get off your cool or wet clothes immediately. You don’t want to stick your hands or feet into hot, steaming water. Just warm water.”

That’s because hot water can burn your skin. And if your skin is numb, you may not feel the burn before the damage is done. If water is not available, you can place your hands in your armpits. And handle the sensitive skin gently. Don’t rub or massage it. If your feet are affected, get off your feet.

Prevention

Draper says older adults, people who work or do activities outside (like hunters or hikers), unhoused people and people with medical conditions (like peripheral artery disease, diabetes and Raynaud’s disease) are at a higher risk of cold weather injuries. Getting stranded in a vehicle without proper protection is also common in the winter. Drinking alcohol or using drugs may lead to you losing consciousness outside. And smoking impacts blood circulation, putting you at a higher risk, Draper says.

Some ways to beat the cold:

• Dress in layers. You can always take a layer off, but you can’t put one on if you leave it at home. Make a hat, scarf, gloves and winter boots part of your wardrobe. Make sure the clothes aren’t too tight to allow for blood circulation. And look for water-resistant garments when buying clothes.
   
• Have winter weather supplies, like blankets, flares, a first aid kit and food, in your vehicle.
   
• Be well fed and hydrated. Body fat, though unhealthy in excess, helps us stay warm. For drinks, avoid alcohol and caffeinated beverages.
   
• During outdoor activities, take breaks and go with a buddy. Keep a close eye on kids who may not realize how cold they are. Come inside to change from wet to dry clothes. Let others know your plans and when you’ll be back. If you’re not back in time, that’s a sign you may have fallen victim to the cold, and help should be sent.

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Emily Isom has a resolution for kids and their parents: pledge to keep your hands clean and away from your face to prevent the spread of illness.

Isom, a certified medical assistant in pediatrics at OSF HealthCare, often sees young people biting dirty fingernails and not washing their hands properly. Here’s a primer:

Nail hygiene

Isom says people of all ages should trim their nails regularly. Once a week for fingernails and once or twice a month for toenails is a good rule of thumb. In between trimmings, watch for dirt and other filthy matter caught under the tip of the nail. Some nail clippers come with a scraper tool to remove that debris. But don’t use your mouth to clean your nails.

“Our nails carry so many germs and bacteria. That’s how people keep getting sick and spreading illness,” Isom warns, referring to putting fingernails in your mouth or on your face. You can also chip teeth and get facial warts and pimples from putting nails on your face, she says.

Some people have long nails, either real or artificial. In these cases, use a nail brush to regularly wipe the nails clean. If you’re at work or school and don’t have a brush, wash the nails thoroughly. Lather warm water and soap on the palms of your hands. Take your fingertips and scratch against the palm of the other hand to get the soap in the fingernail. Do that for 20 seconds. Then, pull down the fingertips to the palm of the same hand and massage the soap in further. Put your hands upside down under hot running water to rinse.

Hand washing

Isom says most people concentrate on their palms when hand washing.

“You need to get in between the fingers, underneath the nails, on the back of the hands, rub your knuckles together and scrub your wrists,” Isom says.

After wetting your hands, scrub all those areas in soap for 20 seconds. Find a song that has a 20-second chorus and hum it while you scrub. Then, rinse under warm water, and dry your hands with a clean, dry towel. Isom also suggests wrapping a paper towel around your hand when touching dirty surfaces on your way out of the bathroom. Use the towel to shut off the faucet and open the door, then throw the towel away after you exit.

If a hand dryer is what’s available, run your hands under the warm air until they are completely dry. Resist the urge to dry halfway and walk out. Isom says that may do more harm than good and attract bacteria faster.

“Bacteria want to live on wet surfaces. They’re attracted to moistness,” she points out.

If a soap and sink aren’t available, Isom says to use sanitizer or wipes that are at least 60% alcohol based. The same process applies – lather or wipe all parts of your hand and wrist thoroughly.

If you have a cut or wound on your hand, like a paper cut, wash with care.

“Get a washcloth wet with warm water. Put soap on it. Then, clean around the cut or wound,” Isom says. “Don’t put [soap] directly into the cut. That could really irritate it.”

Convincing kids

Isom is a pediatrics provider and a mother. So, she knows getting kids to wash their hands and mind their nails is easier said than done. Her advice: make it fun.

“When handwashing, sing the ABCs for 20 seconds. Or have them sing to you.” Isom suggests. “Make a chart. Every time they wash their hands, have them put a sticker on the chart. They are going to fall in love with it and want to wash their hands over and over again.”

And remember Simon Says? Isom says it works with her daughter.

“Simon says don’t touch your face,” Isom says with a smirk.

Learn more

Read more about how to keep your hands clean and prevent the spread of illnesses on the OSF HealthCare and the United States Centers for Disease Control and Prevention websites.

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As dinner plates get filled this holiday season, it’s important to decide what to, and what not to add to your meal.

Health experts say moderation is key.

“Make sure you choose a little bit of everything you want and savor those foods you enjoy. Don’t fill your plate with foods you don’t like to eat,” says OSF HealthCare registered dietitian Sara Umphfleet. “When referring to moderation, also think about alcohol. It’s typically one drink for women and two drinks for men is the definition of moderation. It’s important that if you’re going to have alcohol, to have a glass of water every time you have a drink, because alcohol can really dehydrate you.”

Surrounded by holiday staples like turkey, casseroles, stuffing and more, it’s an easy time to overeat and break any healthy eating habits. Umphfleet shares some ways you can combat this.

“If you know it’s going to be some time after breakfast before you have a Thanksgiving meal, I recommend people have a healthy snack,” Umphfleet says. “Something like yogurt or nuts and some fruit to go with it. Then you’re not overeating at your Thanksgiving meal.”

Umphfleet says healthy eating choices on Thanksgiving Day need to start in the morning.

“You have to have a balanced breakfast with protein and carbohydrates. This can be something like whole grain toast with peanut butter. Choose a hard-boiled egg or scrambled eggs and have some berries,” Umphfleet says. “We know people tend to overeat if they don’t have breakfast in the morning.”

While that relative you haven’t seen since last Thanksgiving might have whipped up that casserole dish you secretly dislike, Umphfleet says it’s important to only fill up your plate with foods you do like.

“I don’t necessarily focus on what we shouldn’t be eating, but what we should be eating. It’s good to survey your table before you sit down and eat. Take a look at what is on the table, especially if you’re doing a buffet, potluck style. Choose healthier options like extra vegetables, corn, peas and potatoes. Make sure you have appropriate portion sizes. Also fill your plate up with a meat product,” she says.

The battle for healthy eating doesn’t end at the conclusion of the Thanksgiving feast. Now you have a new problem on your hands, leftovers. And while you may usually use the eye and smell test for leftovers in the fridge, there are some important safety tips to keep in mind.

“It’s very important that leftovers should only be saved roughly three to four days. They need to be cooked to a minimum internal temperature of 165 degrees,” Umphfleet says. “One in 6 Americans each year get food borne illness or food poisoning according to the Centers for Disease Control and Prevention (CDC).”

The holidays are also a common time for kitchen fires. For Thanksgiving, you may be using the stove, microwave and oven simultaneously.

“With stovetop fires, you’ll want to take a lid and cover the fire and turn the stovetop off,” Umphfleet says. “It’s important that if you’re cooking things on the stove or in the oven, that you don’t leave them. You need to be attentive and stay nearby. Make sure you don’t have things out and about next to your stove such as potholders, oven mitts and wrappings. You need to move everything out of the way when you’re cooking. If you have something like an oven fire, you need to turn the oven off and keep the door closed. It’s the same with your microwaves, turn it off and keep the door closed until everything cools.”

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With that comes an increased amount of burn hazards like hot ovens, stovetops, deep fryers and more that you need to look out for, even more so during the busy holiday season.

"If you're deep frying a turkey, I would not have my child anywhere near it, the splashing can get them. They're at a different level from the items," says Tinsley Anderson, MD, a pediatric surgeon with OSF HealthCare Children’s Hospital of Illinois. “So, things on the stove can get pulled down, we see a lot of scald burns on the face, chest and abdomen from kids pulling stuff down on themselves.”

The National Fire Protection Association (NFPA) recommends always staying in the kitchen while you’re cooking to keep a closer eye on the food. The NFPA says to always be alert while cooking and keep anything that can catch fire (oven mitts, wooden utensils, towels etc.) away from your stovetop.

Some burns are worse than others, that’s why they’re broken up into different degrees.

"There are three main degrees of burn, first being like a light sunburn. The second degree can have some blistering and be a little deeper. Third degree, the most severe type of burn, can look white and be hard and firm. Because the skin and tissue underneath it is completely burnt," Dr. Anderson says. 

The dressing of the wound stage is the most important part of treating a wound, Dr. Anderson adds.

"I would say no alcohols or any abrasive, hydrogen peroxide-type cleansing agents should be used to treat burns," Dr. Anderson says. “In the emergency department we use soap and water. Something very simple, regular hand soap.”

Burns from hot food and drinks aren’t solely for the outside of our bodies. Research shows drinking really hot drinks can increase your risk for esophageal and gastric cancers.

If there are severe burns, bring the person to the emergency department (ED) and the medical team will take care of it there. 

Dr. Anderson says most cases the ED sees in kids are first- and second-degree burns. Most burns get cleaned up in the ED so the patient is comfortable, and the medical team will then teach them dressing care when they go home.

Larger, deeper and more severe burns can become infected, because bacteria live on the skin, but this is pretty rare. Dr. Anderson says Neosporin is good to put on the wound for comfort and keep the burn from sticking to things like clothes.

To learn more about burn care, visit the OSF HealthCare website.

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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.

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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.

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September is Prostate Cancer Awareness Month. It's a reminder that the disease is manageable when caught early.

Uwais Zaid, MD, a urologist who provides care at OSF HealthCare, is urging men to get screening appointments on their calendar at the right time. That’s critical, he says, because some people who develop prostate cancer will not show symptoms.

“It is something we certainly do take seriously in urology,” Dr. Zaid says.

What is the prostate?

The prostate is a male gland about the size and shape of a walnut. It surrounds the upper part of the urethra, or the tube that carries urine from the bladder. The prostate makes some of the fluid that’s part of semen.

Risk factors

Dr. Zaid says the risk for prostate cancer increases with age.

Other risks: “African American men are at a higher risk,” Dr. Zaid says. “Certain dietary things like too much red meat and greasy, fatty food. And certain type of exposures such as Agent Orange for some of our veterans.”

And like most other ailments, a family history of prostate cancer should put you on higher alert.

Screening: how and when

Dr. Zaid says prostate cancer screening involves two simple tests. One is a blood test that measures the amount of a hormone produced by your prostate called prostate-specific antigen (PSA). An abnormally high reading might warrant further examination by your health care provider.

The other test is a digital rectal exam, where your provider will feel for lumps on the prostate.

Don’t get that confused with a colonoscopy, the more invasive screening that looks for colon cancer, Dr. Zaid says.

“It doesn’t require any special or horrible bowel prep,” Dr. Zaid says of the prostate exam. “It’s about a 20 second thing we do in the clinic that can save your life.”

You should always see your health care provider anytime something seems off with your body. But the American Urological Association has guidelines for when to get a prostate cancer screening.

“For most men, we want them to start screening with an annual PSA [test] at age 54 to 69,” Dr. Zaid explains. “For certain men, you want to start earlier if you have a risk factor.”

After age 69, Dr. Zaid says you should talk to your primary care provider about what screenings are right for you.

What should you not do?

Don’t think this type of cancer is so common that you should just let it run its course. Dr. Zaid says there are aggressive types of prostate cancer that can be deadly.

Also, Dr. Zaid warns of herbal remedies for cancer in general. He says your best bet is to see a doctor.

Treatment

Dr. Zaid says treatment for prostate cancer depends, in part, on how much the cancer has spread.

If it’s contained to the prostate gland, he says radiation (sending radiation waves to destroy the cancer cells) or surgery to partially or fully remove the gland are options.

“If the prostate cancer has escaped the prostate gland, there are a lot of treatment options,” Dr. Zaid explains. “This is actually a very active area [in medicine] with all sorts of research and new medications.”

Hormone therapy may be an option here, the doctor says.

“It’s very manageable,” Dr. Zaid says on treatment of the disease.

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Around half of what Americans eat is considered ultra-processed food – think pre-packaged and fast-foods. These products are often filled with unhealthy ingredients, leading to an array of health problems.

“These foods are giving you an excessive amount of sodium, fat and sugar, and not enough nutrition," says Jeanna Rich, an oncology registered dietitian with OSF Cancer Support Services. Rich says the longer the ingredient list, especially words you’ve never heard of before, the more processed the foods are.

"If it has a ton of ingredients that include additives, coloring agents or words you just don't know are true foods, it's definitely ultra-processed," Rich says.

Health risks of ultra-processed foods

While the saying “too much of a good thing is a bad thing,” may be true, too much of a bad thing is far worse.

"A lot of ultra-processed foods will have a large amount of saturated fat, also known as the 'bad fat.' That fat is linked to higher risk of developing heart disease, diabetes and other health issues," Rich says. "The additives, food dyes, sugar and fat combined can put us at an increased risk for developing cancer and other diseases as well." 

The link between diabetes and ultra-processed foods: a surplus of added sugars.

"What we're seeing right now, is children developing Type 2 diabetes earlier and earlier,” Rich says. “Extra added sugar is not good for blood sugar management or your immune function." Rich adds that diets high in ultra-processed foods have also been linked to obesity.

Eating foods high in sodium can lead to blood pressure issues and heart disease. There's no nutritional benefit to ultra-processed foods, Rich says, particularly when it comes to getting more fiber in our diet, which helps lower blood pressure, helps us lose weight and lessens inflammation. 

Preserving, drying, heating and curing foods is where they can become detrimental to our health. This is when preservatives get added into the foods that have no health benefits and may even have health harms in them. Many items at fast food restaurants are known to be ultra-processed because they can last a long time in their packaging. 

Hyperpalatable foods

Many foods are meant to seem appealing, and even rewarding, to eat. These are called hyperpalatable foods, and they have addictive qualities to them. Meat, ice cream, snacks and sodas headline this list. But some frozen meals and even vegetables cooked with things like cheese sauce can be added to the list as well.

"A lot of the products in these foods can act as an addictive behavior. They can release brain chemicals that make us feel good, then bring us back down," Rich says. "A lot of these foods can cause people to want to keep eating them, and it worsens their health overall." 

Don’t judge a food box by its cover

Rich says the front of product boxes can be misleading. Words like "natural," "organic," or "healthy" get thrown around a lot. She recommends you really take a good look at the ingredients list and nutrition label. 

If a product begins with the ingredient corn syrup, followed by long words you’ve never heard of before, these are unnatural ingredients you should stay away from. They also include seed oils and synthetic dyes. 

Healthier options will have ingredients like pureed fruits, vitamins and minerals. The color will also come from natural ingredients like carrots, cabbage and/or vegetable juices, not synthetic dyes which originate from petroleum.

Processed vs. Ultra-processed

Any food taken from its original form is considered processed food.

"If you're not picking an apple from a tree, or drinking milk straight from a cow, we are technically processing our food,” Rich says.

The jury’s still out on the exact definition of an ultra-processed food. Ultra-processed foods will typically have thickeners in them, like modified starches, sugar substitutes, synthetic food dyes, artificial flavors – mostly anything that you wouldn’t ever find in your kitchen.

Peanut butter

Many peanut butters are ultra-processed and have trans-fat in them. Key words to look out for: hydrogenated or partially hydrogenated. The label may say zero grams trans-fat, but if the ingredient says hydrogenated on it, it will still contain small traces of trans-fat in the product, Rich says.

Healthier peanut butter options will have different nuts and seeds as the main ingredients, making it a more wholesome food. 

Sugary cereals

Sugary cereals can often be ultra-processed foods. Kellogg's Mini Wheats has brown rice syrup, corn syrup, and "other natural flavors and coloring" in it. "These are things we want to avoid, especially when we have healthier alternatives," Rich adds. 

So, what do we do?

You may be surrounded by fast food restaurants on your drive home, and the grocery store aisles are filled with ultra-processed foods, but healthier options are out there. Creating recipes with lean meats, seafood, vegetables, fruits and whole grains is a great start. The OSF HealthCare website has plenty of recipes for every meal, snack or dessert time you’re looking for.

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Ultra-processed food b-roll 

(Some shots show healthier options side-by-side with ultra-processed foods)

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.

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Not only are these bright red, juicy fruits filled with vitamins and minerals, but they can also lessen the risk of cancer, says Katrina Sommer, an advanced clinical dietitian with OSF HealthCare.

“They have these extra ‘bonus nutrients’ we call phytochemicals. They’re found in plant foods, and these help us fight inflammation and act as an antioxidant. This helps get the free radicals out of there that lessen the risk for cancer development,” Sommer says.

Sommer and her team at the OSF Cancer Institute in Peoria, Illinois work alongside cancer patients on what diet is best for them to fight cancer. She says plant foods play a huge role.

“We know a diet that is mostly plant-based, can help lower our risk for cancer and other diseases like heart disease and diabetes,” Sommer says. “It helps us keep a healthy weight, too.”

What is Lycopene?

“Lycopene is one of those phytochemicals. There’s a lot of different groups of these phytochemicals. One of them is called carotenoids. Carotenoids a lot of times will give the plant food its color. Lycopene is a type of carotenoid and gives the tomato that bright red or orange color,” Sommer says. “Lycopene is also found in watermelon, grapefruit and is the red or pink color you see.”

The National Institutes of Health (NIH) identified 72 human and animal studies and concluded that lycopene contained anti-cancer activities. Now, the NIH says the next step is to identify a population that might benefit from lycopene supplementation.

“It’s been shown that eating tomatoes a couple times a week can help lessen the risk of metastatic prostate cancer,” Sommer adds.

Cook tomatoes and drizzle olive oil

“These need to be absorbed very well in our system. To do that, cook them and you can drizzle olive oil on them so we can absorb those nutrients optimally,” Sommer says.

What if I don’t like tomatoes?

“Think of those tomato foods that are cooked. Tomato sauce or tomato soup are good options. They help absorb the lycopene and carotenoids that are in there. So, it doesn’t just have to be a fresh tomato on a salad, you can eat it cooked as well,” Sommer says.

How can red meat or processed meat affect my risk for cancer?

“Something to consider is how much meat you’re eating, especially red meat and processed meat. Too much of these can raise the risk of developing cancer,” Sommer says. “Same with drinking alcohol. We want to lower the amount of alcohol we drink or avoid it if we can.”

Another food factor to consider if you want to avoid cancer - Sommer says to watch out how much added sugar you have in your diet. Too much added sugar intake can affect our weight in negative ways, while not providing any beneficial nutrition. Sodas are a part of this equation due to the added sugar and lack of beneficial nutrition they offer.

“Eating too much fast food or processed food doesn’t have the nutrients we need. It might not have the fiber we get in the plant foods. It doesn’t really help our bodies fight inflammation or cancer risk, so it can raise the risk for cancer developing,” Sommer says.

Overall, Sommer recommends being more mindful of your overall diet and considering the foods and drinks you’re bringing into your body if you want to do everything you can to prevent cancer.

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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.

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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.

We’ve heard that processed and ultraprocessed foods (foods changed from their natural state) can be bad for our health. High levels of trans fat, saturated fat, salt and sugar can be found in things like crackers, chips and soda. That can lead to heart disease, obesity, diabetes and other ailments.

But Rachel Bauman, a registered dietitian at OSF HealthCare, admits it’s sometimes a matter of convenience. Processed foods can be cheaper, easier to cook, have a longer shelf life and have a lower risk of food-borne illness.

So, how can we learn to live with processed foods? Bauman says as you grocery shop, look for healthier options that you can eat in moderation.

• Bread: “If you go to the store and they have a bakery, that bread would be considered processed,” Bauman says. It’s not a bad option.
  
  “If you go to the bread aisle for things more commercially baked, that would be ultraprocessed,” she adds. “With any ultraprocessed bread, I would look for whole grains and a high amount of fiber. That would be the healthiest choice that’s good for heart health and still has shelf life.”
   
• Meat: Freshly cut meat from the grocery deli is an option, but Bauman says the level of processing will vary by the store. Either way, lean toward chicken, turkey and seafood, she says. Steer clear of lots of hot dogs, sausage and dried meat like beef jerky. If you do want some red meat, try a lean cut like round or loin.
   
• Yogurt: Instead of a flavored yogurt with unhealthy sweeteners, opt for plain yogurt and add fresh fruit or honey.
   
• Beans: “Any bean that’s dried and doesn’t have additives would be healthy. Even with canned beans, you can find low sodium varieties,” Bauman says. “You can drain and rinse the beans, and that will cut back the sodium too.”
   
• Hummus: It’s a good source of fiber and heart-healthy fats, Bauman says. Look for hummus made with olive oil, she adds.
   
• Oatmeal and cereal: They’re ultraprocessed, Bauman says. But there are healthier kinds.
  
  “Buy varieties with less sugar and sodium. You’re still getting that fiber from the whole grains,” she says. “You can certainly continue to eat those foods.”

Change is hard but worth it

This subject is something Bauman says she talks with patients about a lot. Old habits are hard to break, as the saying goes. So what’s the advice to, say, swap out the chips for plain yogurt?

“Don’t put too much pressure on yourself. We have to be realistic with our budget and schedule,” Bauman says. “Take small steps. One or two changes a week. Slowly improve the diet. Don’t expect a full change overnight.”

It's also never a bad idea to talk to your primary care provider or dietitian about changing what you eat. And the OSF HealthCare website has plenty of healthy recipes.

Interview clips

Related stories

Read more stories featuring dietitians at OSF HealthCare in Pontiac, Illinois, here.

Tiffani Franada, DO, is a neurologist with OSF HealthCare who specializes in Multiple Sclerosis. Part of her passion is working with patients choosing brain-healthy diets and lifestyle, which prevents neurological diseases like Alzheimer’s, Parkinson’s and Multiple Sclerosis.

The MIND diet

"The MIND diet is a combination of the Mediterranean diet, which is healthy fats, olive oils, fish, fruits and vegetables. And the DASH diet, which is a low-sodium diet,” Dr. Franada says. “It's particularly helpful for patients who live with hypertension (high blood pressure). The two of those combined seem to be very effective at preventing the development of Alzheimer's."

Patients on the Mediterranean diet often have lower levels of inflammatory markers in their spinal fluid. Higher levels are suggestive of Alzheimer's. Patients also perform better on cognitive testing, Dr. Franada adds.

Fiber-rich foods

"In regard to carbs, whole grains are probably best, and they have really good fiber in them. As well as things like legumes and beans which have good fiber levels, which make you feel full for longer," Dr. Franada says. 

The National Cancer Institute (NCI) lists many high-fiber foods here. Lentils, vegetable soups, whole-wheat bread and pasta make the list. As well as fruits and vegetables like apples, apricots, broccoli and Brussels sprouts.

Berries and antioxidant production

"Blueberries are great, really berries of all kinds. They really help that antioxidant production," Dr. Franada says. "For vegetables, leafy greens are really helpful. They have a good amount of folic acid, which helps to reduce homocysteine (amino acid) in the brain. Homocysteine promotes inflammation and shrinkage in the brain, and we want to reduce that."

“Fats are not the enemy”

The word “fat” oftentimes has a negative connotation to it. Dr. Franada says there are healthy fats out there that offer benefits to brain health.

"Fats are not the enemy. Healthy fats are good for the brain. Your brain requires them, like fatty fish (salmon), which have good Omega-3s in them. If you don't eat fish, flax seed is a great alternative," Dr. Franada says. "Walnuts also have great, healthy fat in them. As well as olive oil, which has monounsaturated fatty acids which protects against inflammation in the brain." 

Lean meats, like chicken and turkey, can be good for brain health because there’s healthy amounts of protein and fiber in them, Dr. Franada says.

Don’t dismiss dark chocolate!

"Dark chocolate is great. Dark chocolate has good amounts of antioxidants. Of course, all things in moderation. But a dark chocolate square once a night, not a bad thing," Dr. Franada says. "Also, caffeine! Believe it or not, a cup of caffeine, like coffee or tea, can help with focus, attention and is helpful for the brain."

Dr. Franada recommends having your caffeinated drink of choice early in the morning, right when you wake up, instead of later in the day. Having it later in the day can give you a lot of energy, which leads to you not sleeping well at night. Sleep is also extremely important for brain health.

Foods to avoid

Ultra-processed foods have been trending lately, with health experts giving them more attention than usual because of their negative effects on people’s health. High sodium, added sugars and excessive amounts of bad fat headline are the reasons why we should avoid them, with these elements being linked to diabetes, obesity and cancer.

Obesity is typically part of a metabolic syndrome, where a person has elevated blood sugars, blood pressure and cholesterol. This puts patients at risk for stroke, sleep apnea, Alzheimer's and many other health issues. Those risk factors can put someone at risk for neurological disease. 

"Heavily processed foods are not great for the brain or the heart. Excess sugars, like added sugars, should be avoided as well. If you're going to have sugar, have something with natural sugar in it," Dr. Franada says. "Berries are much preferred to things with added sugars. Also, white bread and processed carbs should be avoided, too."

Effect on white brain matter

"There's some real-world data showing that the Mediterranean diet can prevent white matter changes on the brain, which are little white spots that develop on patients’ brains as they get older. It's also seen in patients with vascular risk factors," Dr. Franada says. "If you follow the Mediterranean diet pretty strictly, you can prevent getting those white spots. They also found people who adhere to that diet have better structural integrity. The left and right sides of the brain talk better to one another."

What about cheat days?

If you exercise five or six days a week and give yourself a “cheat day” where you splurge a bit, evaluate how the food feels in your body. Instead of packing on the calories and going bananas, Dr. Franada recommends reeling it in a bit and focusing on moderation.

"You'll probably start to recognize it doesn't feel so great," Dr. Franada says. "Maybe it's a chocolate dessert at night, or something smaller that you can do to still stay with your healthy diet, just in smaller quantities." 

Dr. Franada cautions against super rigid diets that make you "fall off the wagon" after a few weeks. "You have to find something that's sustainable for you," Dr. Franada adds. 

Video Interview Clips

Author's note: this is part two of a story on outdoor water safety. Click here for part one.


More sun and rising mercury mean people will head outdoors to lakes and forests. But something as simple as drinking river water can lead to an illness that derails your spring.

Bethany Huelskoetter, APRN, a family medicine provider at OSF HealthCare, hits the major safety points about leisure time on the water.

• Bug bites: Coat yourself with bug spray to start the day, and avoid hanging out in tall grass where pests can hide. If your bug bite comes with skin tissue damage, chest pain, muscle cramps, sweating or nausea, see a provider right away. Also, watch for a rash in the shape of a bullseye, which is common with tick bites. To remove a tick, use tweezers to get close to the skin, and gently pull the insect out. Avoid twisting and yanking.
   
• Life jackets: Illinois and Michigan outline their life jacket laws. And some additional suggestions from Huelskoetter: for young kids, use a life jacket that straps on like a diaper. Life jackets that go over the chest could come up over the child’s head, and they could slip out or have trouble breathing. And read the life jacket label to make sure it’s right for you based on your chest size and weight.
  
  Huelskoetter also says a life jacket or any wet object has a risk of mold. So, dry the life jackets by hanging them in the sun.
   
• Fire extinguishers: Like life jackets, Illinois and Michigan laws require a United States Coast Guard-approved fire extinguisher on board most watercraft. Boat fires do happen, Huelskoetter says, and a fire extinguisher can mean the difference between a small fire and an explosion.
   
• Dirty water: It’s tough for kids who want to explore, but Huelskoetter says you should keep lake water out of your eyes and mouth. For kids, that could mean wearing goggles.
  
  “There are bacteria, parasites and other microorganisms that can get in your eyes. Also, don’t open your mouth underwater. You don’t want to drink that water,” Huelskoetter says. “If you swim in a lake and your eyes get red or itchy, that’s a sign you might have an infection from an organism in the water. So we want to put you on the proper antibiotic or whatever medication we feel is best.
  
  If you drink the water, gastrointestinal upset can occur. If you have nausea, vomiting or diarrhea, you definitely want to be seen by a provider. We’ll do testing to determine what bacteria or parasite you came in contact with so we can treat appropriately,” Huelskoetter adds.
   
• Alcohol: Drinking responsibly can be a part of your day on the water. But Huelskoetter says the rules are just like on land: A blood alcohol concentration (BAC) of .08% is the legal limit, so be aware if you’re the boat captain.
   
• Fumes: My group is in the open air. How much should we worry about boat exhaust?
  
  Huelskoetter says you should be fine, but make sure your watercraft has good ventilation. You can also buy carbon monoxide detectors made to clip on boats or life jackets. This can be extra helpful if your boat has an enclosed cabin, Huelskoetter points out.
   
• Spoiled food: Of course, you’ll want to eat on your boating or fishing trip. That could include perishable items like a sandwich.
  
  Putting the food and drink in an ice-filled cooler isn’t enough, Huelskoetter says.
  
  “Keeping your cooler covered and out of the sun is going to do wonders. It’ll keep that ice nice and cool,” she says.
  
  “Never eat anything that’s been sitting out, and now it’s hot,” Huelskoetter adds. “Once food reaches room temperature, you want to be careful. You can go by smell, too. If it doesn’t smell right, don’t eat it.”

Getting help

Have a first aid kit for minor injuries. For major injuries like a head or limb wound, gently move the person to land and call 9-1-1. The word “gently” is important to avoid further injury like paralysis.

Experts also point out that cell phone service can be spotty in the wilderness. So you should also have a global positioning system (GPS) device.

Interview clips

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For mom

Anderson says it’s no problem for pregnant women to have onions in their diet.

“They are very rich in antioxidants. That’s something we don’t get a lot of. They’re really high in vitamin C,” Anderson says. “They have fiber, magnesium and potassium. Fiber and magnesium help with digestion, and magnesium helps with cramps. Potassium is really good for blood circulation and blood pressure.”

But, there are the usual precautions. When adding raw onions to a meal (a salad, for example), wash them to remove any bacteria. And don’t overindulge. For example, don’t have a greasy, processed cheeseburger as an excuse to get your daily onion intake.

“Onions are a high FODMAP food, which means there are carbohydrates that are harder for some people to digest,” Anderson adds, noting that a woman’s digestive system changes a lot when carrying a baby. “So if you have a sensitive digestive system, onions could cause bloating. If you have irritable bowel syndrome, onions can make that flare up. Cooking onions helps break down some of those carbohydrates and aids digestion.”

For baby

Infants should consume breastmilk or formula exclusively for at least the first six months, Anderson reminds. But after that, introducing onions is like introducing any other food: Slow and steady wins the race.

One option: Sauté some onions to soften them, cut the food into small pieces to prevent choking then work the onions into the store-bought baby food.

“Make it easy for baby to chew. They’ve never had to do that before,” Anderson points out. “It’s good to let them learn how to chew, but we need to make sure the foods are easy to chew.

“Onions help develop a baby’s palette,” Anderson adds of the benefits of the vegetable. “Experts are finding that introducing strong flavors like that can prevent picky eating in the future.”

Precautions and warning signs to know: If the baby is extra fussy or gassy or has an allergic reaction like a rash or diarrhea, take the onions out of the diet and see if that improves things. See a health care provider if symptoms don’t improve.

Myth vs. fact

Do a web search for “babies and onions,” and you’ll find a lot of claims.

• Can onions help with colic, a condition where a healthy baby cries for a long time? Not so fast, Anderson says. In fact, onion-induced gassiness could make the baby even more fussy.
   
• Some say putting an onion in my baby’s crib or sock or giving them onion water can help with baby’s health. 
  
  “It’s supposed to draw out toxins,” Anderson says, repeating what she calls an “old wives’ tale.”
  
  But, Anderson says science doesn’t back the claims up. In fact, onions can irritate a child’s skin and eyes.
   
• Can eating onions help with teething, when the baby’s teeth emerge? There’s actually some truth to this one, Anderson says. To try it, skip other types and focus on green onions. Let the food cool in the refrigerator before giving it to the little one.
  
  “It’s teaching them to bring things to their mouth and chew. It’s a food that’s cool and not super hard. As they chew, it will break down. But it’s not going to disintegrate in the mouth,” Anderson says.
  
  All this can help with pain and inflammation, Anderson says. Just watch your youngster at all times while chewing.

Learn more

Read more about how to have a successful pregnancy and birth on the OSF HealthCare website. The health system or social service agency near you may also offer classes to master baby feeding.

Interview clips

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Years in the making, the U.S. Food & Drug Administration (FDA) has banned the use of FD&C Red No. 3 (Red Dye No. 3) in food and ingested drugs.

The FDA cited two studies of lab rats, where high levels of Red Dye No. 3 caused cancer, as a main reason to ban the use of the controversial synthetic food dye.

Candies, cereals and colored beverages are some of the most well-known products to have Red Dye No. 3 in them, giving them a vibrant, cherry hue. But Jeanna Rich, an oncology registered dietitian with OSF HealthCare Cancer Support Services, says some items might surprise you.

“Some unexpected items it can be found in are mashed potatoes. So, it doesn’t have to appear as red,” Rich says. “Other items are vegan meat products and other meats like sausage. When you see that pretty pink color, that’s not the natural color that is from the meat itself.”

Yellow rice and sugar-free water fruit flavorings, as well as popsicles can contain food colorings in them, mostly Red Dye #40.

“One thing we can do, is when we’re going down the grocery store aisle, flip the package over and read what’s inside of it,” Rich says. “The front can be super misleading. You have to be your own detective for your health.”

Rich says these red dyes aren’t providing us with any nutrition, and instead it could harm our overall health.

“For any child, especially with their developing body and brain, having these in large quantities, we don’t know what that could be doing to their development. We know there is a correlation between hypersensitivity or ADHD in young children and larger quantities of this in their diet,” Rich says. “It is something we should absolutely take out of our food system because of the potential risk and harm it could cause.”

Red Dye No. 3 comes from petroleum, Rich says. Nearly 35 years ago, the FDA banned the dye, known as erythrosine, from cosmetics due to cancer risk. In 2022, a petition was filed by two dozen food safety advocates for the FDA to revoke the use of Red 3 in food and drinks.

Healthier alternatives some companies use for food items to bring red color are herbs, spices, fruits and vegetables (beets, pomegranates, cherries, turmeric, and paprika). Rich says the banning of Red 3 is a “huge win” for Americans’ diets, and she hopes more people become increasingly aware of the foods and drinks they’re consuming. That includes reading nutrition labels much closer.

“Food naturally can give off color. We don’t need to use synthetics to provide that optimal color we’re looking for,” Rich says. “ She recommends incorporating whole foods into your diet as much as possible.

Rich adds that at home, you can use pomegranate juice or beetroot extract when baking to give the food a pink hue.

Red 3 isn’t the only red dye making the headlines over the last few years.

In September 2024, California outlawed Red 40 and five other dyes from being served in meals, drinks and snacks at public schools statewide. The National Health Service (NHS) in England reports E129, which is the European name for Red 40, has been linked to hyperactivity in children.

Rich calls the cereal aisle a “dangerous place” for synthetic food dyes.

“Pop-Tarts, frostings and anything with a bright red or orange hue is not naturally found,” Rich says. She says they can sneak into condiments, like barbecue sauces, as well as Maraschino cherries found in fruit cocktails.

Manufacturers that use Red Dye No. 3 have until January 2027 or January 2028, to remove the dye depending on their product.

Video Interview Clips

Red dyes B-Roll

According to the Centers for Disease Control and Prevention (CDC), more than one hundred people got sick and nearly three dozen were hospitalized after eating Quarter Pounders in October. 

One person died and four others developed life-threatening kidney disease. 

In November, the U.S. Food and Drug Administration (FDA) and CDC announced a voluntary recall of multiple sizes and brands of organic carrots. 

In the same week, the U.S. Department of Agriculture (USDA) alerted the public of an E. coli outbreak linked to ground beef products made by a Detroit-based company. 

E. coli is a bacterium with multiple strains. Humans' microbiome can contain E. coli, specifically in our guts with stool. 

These are different than the strains that cause food-borne illness. 

Doug Kasper, MD, an infectious disease specialist with OSF HealthCare, offers some food safety guidance with the holidays here.

“For the person at home, as we head into holiday season, you want to remember safe food practices,” Dr. Kasper says. Whether it's with raw meat or raw eggs, you want to wash all those surfaces after you've cooked with them. Wash with soap and water and scrub the surfaces. You want to cook all necessary products to their recommended temperatures.”

There's no need to break out the disinfectants like bleach to clean surfaces. Cleaning and scrubbing the area with soap and water should suffice. 

Also make sure to wash any raw veggies or fruits with water before eating.

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.

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While many “health” trends have no substance at all, this has promise, according to Gabrielle Haskell, a clinical dietitian for oncology at the OSF Cancer Institute.

The recipe calls for one to two frozen bananas, one cup of coffee, 1/3 cup of milk and two pitted dates. Mix it together in a blender and you have a frappe to enjoy.

So… why bananas?

“Bananas have fiber in them, which helps keep you fuller for longer. Fiber is good for blood sugar management and for management of your cholesterol,” Haskell says. “They also have added vitamins and minerals, like Vitamin C, that can really help boost your immune system.”

The American Institute for Cancer Research (AICR) recommends a plant-based diet for cancer prevention. Haskell describes how fruits, like bananas, all play a role.

“By adding more plants to your food, you’re reducing your risk of cancer, and adding in phytochemicals and antioxidants,” Haskell says.

Phytochemicals are part of the plant’s immune system and offer the plant, and the person eating it, protection from viruses, bacteria, fungi and parasites. Antioxidants are things like Vitamin E and C that help fight off harmful free radicals, which have been linked to diabetes and cancer.

The frozen banana doesn’t just add nutritional benefits to the drink, it also provides a creamy texture that is easier to enjoy. See it as an alternative to coffee creamer. It also adds sweetness, so you can say goodbye to those packets of sugar, too.

“Traditional coffee creamers have a lot of added sugars and oils in them,” Haskell says. “The bananas., milk and dates are really replacing the coffee creamer to add sweetness and creaminess to it.”

Minimizing caffeine intake during cancer treatment

The jury is still out on how coffee impacts cancer risk. The American Cancer Society (ACS) reports that some studies have shown coffee lowering the risk of liver and endometrial cancers, as well as mouth, throat, voice box and basal skin cell cancer in both men and women. However, other studies suggest drinking hot beverages like coffee may increase your risk of esophageal cancer, causing ACS to recommend not drinking any beverage at very high temperatures.

Dr. Fredericka Brown and Dr. Kenneth Diller, mechanical engineering professors at the University of Texas at Tyler, researched what the optimal hot beverage temperature is. Their findings showed that hot drinks should be served between 125°F and 136°F.

During cancer treatment, Haskell says caffeinated beverages are not recommended at all.

“Caffeine can increase your risk for dehydration,” Haskell says. “And specifically with caffeinated coffee, if patients drink that when they’re doing certain treatments, symptoms like nausea and acid reflux might be heightened. It’s best to try and reduce your consumption of caffeine as much as possible. If you want, you can swap out regular caffeinated coffee in this recipe for a decaf instead.”

This recipe is another way to make use of those VERY ripe bananas you have laying out on the kitchen counter, hanging on for dear life. There’s no judgment here. Just throw them in the freezer and give them a new, healthier purpose than just attracting fruit flies.

Video Interview Clips

B-Roll

According to the Centers for Disease Control and Prevention (CDC), at least 104 people got sick and 34 people were hospitalized after eating Quarter Pounders from the fast-food chain in October. One person died in Colorado, and four others developed life-threatening kidney disease.

In November, the U.S. Food & Drug Administration (FDA) and CDC announced Grimmway Farms started a voluntary recall of multiple sizes and brands of organic whole and baby carrots. In the same week, the U.S. Department of Agriculture (USDA) alerted the public of an E. coli outbreak linked to ground beef products made by Wolverine Packing Co., based in Detroit, Michigan. Around 167,000 pounds of ground beef products were recalled.

What is E. coli?

Escherichia coli, commonly known as E. coli, is a bacterium with multiple strains. Humans’ microbiome can contain E. coli, specifically in our guts with stool. These are different than the strains that cause food-borne illness.

Eating affected foods can lead to serious gastrointestinal illnesses, such as diarrhea, fever, nausea, vomiting, abdominal pain and kidney disease if the case is severe. Symptoms can start anywhere from a few days to up to nine days later, according to the FDA. Doug Kasper, MD, an infectious disease specialist with OSF HealthCare, adds that a bout with E. coli is more than just a usual stomachache.

"Upset stomach, more than typical like you ate too much or have heartburn after a meal,” Dr. Kasper says. “The particular concern would be an acute onset of diarrhea, stool that has blood in it and crampy abdominal pain that persists for more than 24 hours." 

What causes an outbreak?

There’s not a simple answer to where an E. coli outbreak starts, Dr. Kasper says. It could be in the original production facility or in transit, as a lot of food is transported across the United States.

”When you have these outbreaks, it usually comes down to one variable that has change,” Dr. Kasper says. “Maybe it has to do with a weather outbreak or a change in (a weather) pattern in that area that led to something different in how it was harvested."

Food safety practices around the holidays

"For the person at home, as we head into holiday season, you want to remember safe food practices. Whether it's with raw meat or raw eggs, you want to wash all those surfaces after you've cooked with them. Wash with soap and water and scrub the surfaces. You want to cook all necessary products to their recommended temperatures,” Dr. Kasper says.

And there’s no need to break out the disinfectants like ultraviolet light or bleach to clean the surfaces. Cleaning and scrubbing the area with soap and water should suffice.

If you went to the grocery store and picked up raw vegetables or fruits, Dr. Kasper says to make sure you wash them in water before eating them as well. If you have a product at home that’s been a part of a recall, Dr. Kasper says to not “cook your way through a recall.” Just toss the product out. Sometimes the manufacturer or store will offer a refund for impacted items.

There’s some reassurance 

"I look at it more that you have a complex industry, bringing foods across the country that get sourced from different places. As long as there is a constant process to audit this and address issues as they occur, that is the most reassuring part of getting these things to cease as fast as possible," Dr. Kasper says. 

While it can be very concerning to consumers when seeing these recalls, Dr. Kasper says it’s reassuring that the USDA, FDA and CDC investigate when the contamination occurs, gets the products removed from the shelves and then notify and update the public throughout a recall.

If you’re experiencing symptoms like intense stomach pain or diarrhea, potentially with blood in the stool, Dr. Kasper recommends contacting your medical provider immediately. If your symptoms are somewhat mild, OSF PromptCare or OSF OnCall Urgent Care are also available. If symptoms are really severe, you may want to consider a trip to the emergency department.

Video Interview Clips

Story update, BrucePac recalls: 

Nearly 10 million pounds of ready-to-eat meat and poultry products made by BrucePac have been recalled, according to the U.S. Department of Agriculture. 

The recall, with impacts nationwide, are due to concern the meat and poultry products are contaminated with listeria. 

"The ready-to-eat meat and poultry items were produced from June 19, 2024, to October 8, 2024. These products were shipped to other establishments and distributors nationwide then distributed to restaurants and institutions. Information regarding product labels and the list of products will be provided when available," the USDA wrote in a release. "The products subject to recall bear establishment numbers "51205 or P-51205" inside or under the USDA mark of inspection." 

Original story, Boar's Head recall:

Approximately 7 million pounds of deli meat sold by Boar’s Head Provisions Co., one of the most well-known deli meat brands in America, have been recalled due to a listeria outbreak.

The outbreak has reached 13 states, including Illinois, and has resulted in the hospitalization of over 30 people. Two people have died after being infected.

The recall of ready-to-eat liverwurst includes 71 products under the Boar’s Head and Old Country brand names, distributed across the United States and to Mexico, Panama, the Dominican Republican and the Cayman Islands, according to the United States Department of Agriculture’s Food Safety and Inspection Service (USDA-FSIS). 

Stay informed

Doug Kasper, MD, is an infectious disease specialist with OSF HealthCare. He says listeria outbreaks are nothing new, and recalls aren’t meant to scare people. He says you don’t have to completely change your diet or stop eating certain foods because of a recall, rather just stay informed with recalls from the Centers for Disease Control and Prevention (CDC) or USDA.

“These recalls help you audit what you’ve purchased, where you’ve eaten recently, and potentially adjust, for a short amount of time, before the quality has improved,” Dr. Kasper says.

Dr. Kasper says during a recall, the CDC and USDA perform tests on the food while notifying manufacturers and consumers.

What is listeria?

Listeria monocytogenes (L. monocytogenes) is a series of disease-causing bacteria. When eaten, people can develop a disease called listeriosis.

“It’s a bacterium that can normally be found in the environment. It can be found as part of agriculture where food is produced and then as it’s handled, it can become contaminated,” Dr. Kasper says. “Bacteria is present throughout our world, and we have measures in place to wash food, and ensure food is handled safely. The rates of listeria are consistently monitored, audited and then retroactively checked in fields where there were higher rates detected in the past.”

Who is most at risk?

The CDC says listeriosis can be dangerous for pregnant women and their unborn babies, alongside those 65 and older or people with a weakened immune system.

“Pregnant women are frequently advised to stay away from products that could potentially be infected with listeria. These could be deli meats, unpasteurized dairy and raw milk,” Dr. Kasper says. “The risk is relatively higher. Some other patients on chemotherapy or those with other significant conditions may choose to stay away from those products.”

What do symptoms look like?

The USDA says listeriosis symptoms are very similar to flu-like symptoms. It can cause fever, muscle aches, stiff neck, confusion, loss of balance or convulsions. It can also give a person gastrointestinal (GI) symptoms like upset stomach or diarrhea.

Unlike viruses, listeria cannot be passed from person to person. It can only infect a person when they consume a decent portion of the infected product.

“These are not transmissible by touch or sharing common dining utensils,” Dr. Kasper says. “It’s based off of the product you were exposed to.”

What to do if you’re feeling sick

If you’re feeling sick and it may have been from a food product you’ve eaten recently, Dr. Kasper recommends seeking medical attention immediately, whether it’s your primary care provider or an OSF OnCall Urgent Care or OSF PromptCare.

“If a person develops a fever or sustained illness that lasts more than a day, then it becomes in their best interest to notify their medical provider,” Dr. Kasper says. “For most people that are exposed, the risk is very minimal. It’s unlikely to have a severe outcome, unless the food is repetitively eaten or if the person has an underlying issue.”

In addition to avoiding recalled deli meats entirely and contacting your medical provider, the CDC says to clean your refrigerator and containers and surfaces that may have touched any recalled sliced deli meats. Businesses affected by the recall are advised to thoroughly clean and sanitize all non-food surfaces and throw away any open meats and cheeses in the deli. Taking this a step further, the USDA-FSIS recommends delis to not use any opened deli products because recalled products can cross-contaminate other deli products.

Video Interview Clips

This is part two of a two part story on hygiene myths. Click here for part one.

From health care providers to websites to advice passed down through generations, there are a lot of ways to get health care information, especially tips for minor ailments you can treat at home.

Awad Alyami, MD, a pediatrician at OSF HealthCare, breaks down some common myths.

• Myth: When I shower, bathe or wash my hands, really hot water is best to kill germs.

Fact: Really hot showers can feel good, but they may burn your skin. Dr. Alyami recommends setting your home’s water heater at 120 degrees or less. Then, when you use the shower or sink, warm, but not hot water is best.

Dr. Alyami adds that a cold shower after a sweaty summer activity is OK because it can reduce the chance of heat rash. But frequent cold showers can irritate your skin.

• Myth: Q-tips are meant for cleaning your ear.

Fact: “The ear is a self-cleaning oven. Most everything inside the ear will come out on its own,” Dr. Alyami says. “When we put anything inside the ear, we are pushing everything from the outside to the inside, especially earwax. It makes it harder for the ear to clean itself.”

Using Q-tips and similar devices can lead to injuries to the ear canal or eardrum, Dr. Alyami adds. Instead, during your shower or bath, gently clean and dry the outside of your ears. If your ears look or feel off (pain or itchiness, for example), see a provider.

“We can clean you safely in the office,” Dr. Alyami says.

• Myth: For cuts and scrapes, apply antibiotic ointment like Neosporin until it heals.

Fact: You can apply the ointment once after cleaning the wound and then again after the wound is healed. But doing so often can lead to contact dermatitis, a bad skin reaction.

• Myth: The “five second rule” is OK for eating food that’s fallen on the floor.

Fact: Dr. Alyami puts this one to rest once and for all: Don’t do it. Always eat off a sanitary surface.

He even says that research has shown that bacteria from the floor can attach to food in as little as less than one second. Eating dirty food can lead to vomiting and stomach illnesses.

Interview clips

When it comes to oral health in kids, Emily Isom has seen it all.

Cavities, gum disease and infections, improper tooth alignment and tooth loss come to mind quickly. Not to mention all the missed school time dealing with these issues.

But she’s also seen plenty of young people who are the picture of good oral health. And she’s on a mission to make more of the latter.

“The mouth is the gateway to the body,” says Isom, a certified medical assistant in pediatrics at OSF HealthCare and a former dental assistant.

“A lot of people don’t think about what our oral health can do to us if it’s not being taken care of,” she adds. “It can cause heart disease, diabetes and respiratory infections.”

Everyday prevention

Isom says kids and their parents should commit to daily habits that will improve their oral health.

For infants without teeth, Isom says parents should use a soft, cool washcloth to wipe the child’s gums twice a day. This helps clear bits of food and milk that can lead to bad breath, irritation and cavities.

“Touching their gums will help when they are older. They’ll be okay with brushing their teeth. They won’t fight the parents about it,” Isom says. “So, it’s good to start [oral health care] early."

Older kids should brush their teeth for two minutes, twice a day. Floss once a day. When a child has two teeth that touch, it’s time to start flossing. That could happen from ages two to six.

Before you rinse out your mouth with water, don’t forget about the tongue, Isom says.

“If we do not brush our tongue, bacteria can sit on it. It can get what I call ‘tongue sick,’” Isom says. “Bad breath can also happen.”

Outside of the bathroom, Isom reminds us that sugary and starchy food and drinks are prime suspects in oral health issues like cavities. So, parents should offer those foods in moderation. Isom calls out sticky candy as an example. She says the sugar tends to sit on your teeth for a while. Isom also says starchy food like bread, potatoes, rice, pasta and cereal can sit between your teeth unless you floss right away.

Another must-know for parents with babies: don’t put your baby to bed with a bottle. Aside from a choking hazard, Isom says the constant stream of milk or formula can lead to cavities and corrosion. She also says this can cause infants to be fussy and demand a bottle more often.

It takes some convincing

A mother of a six-year-old, Isom knows that some kids won’t brush and floss willingly. They see it as a chore.

Her response: make oral health fun.

“Make a dental chart. Add stickers to it, morning and night,” Isom suggests. “Give them rewards like a little toy. After each cleaning, they can get a reward. Turn on music or a timer for two minutes [of brushing.] Get toothbrushes with their favorite characters on them.”

Dentist visits

Isom says children usually have regular visits with a dentist twice a year. Others with known mouth issues may go every three to four months. But see a dentist right away if you notice red flags: pain in the mouth, persistent bad breath, discolored gums or teeth, bleeding gums or trouble swallowing.

A regular dental visit usually includes a thorough cleaning of the teeth and gums followed by fluoride treatment.

“[Fluoride] protects the enamel of the teeth,” Isom explains. “It protects your teeth from cavities. It just makes your enamel really strong so you can eat the things you want.”

A dental professional may also perform X-rays on your teeth regularly.

Something else for parents to make sure the dentist has in mind: oral cancer screening.

“Those are huge,” for oral health, Isom says.

A dentist may use their hands to examine your mouth and neck. They could use a light or have you rinse your mouth with a blue dye. Each method looks for abnormal, possibly cancerous tissue.

At the end of a dental visit, you may be sent home with a prescription or just instructions to keep your mouth happy. For example, you may get a prescription mouthwash to help with gum disease.

Learn more

Read more about how to keep kids’ mouths in good health on the OSF HealthCare and U.S. Centers for Disease Control and Prevention websites. If you don’t have a family dentist, talk to your primary care provider about finding one. OSF HealthCare Children’s Hospital of Illinois in Peoria offers dental care for children with special needs.

Interview clips

Related stories

Dirty nails and mouths don't mix
Brush, floss and see your dentist
No lip service when it comes to oral cancer

An early 2023 study has anyone who sweetens their morning coffee or other foods on alert because of what the findings showed.

The study published in the journal Nature Medicine linked a sugar replacement called erythritol to increased cases of blood clotting, stroke, heart attack and death. Erythritol is used to add bulk or sweeten stevia, monk fruit and keto reduced sugar products. It’s a sugar alcohol that can be naturally found in many fruits and vegetables.

The study found those with risk factors for cardiovascular disease, such as having diabetes, were two times as likely to have a heart attack or stroke when they had the highest levels of erythritol in their blood.

While the study is getting attention and causing concern, but OSF HealthCare dietitian Olivia DeLeon says there are many limitations to the study that need to be recognized.

“This was what we call an association study. That means they did find an association between erythritol and increased risk for cardiovascular disease or events, however it was not a causation study. It did not show that erythritol causes cardiovascular disease or incidence,” DeLeon says.

She says the participants in the study also need to be kept in mind.

“These individuals were over the age of 60 and they already had pre-existing, or were at a higher risk of cardiovascular disease,” DeLeon says. “It’s difficult for us to apply that information to the general public and that means more research needs to be done.”

DeLeon adds health experts have reviewed different types of sugar alternatives and have found them to be safe to consume.

“You can always use those other non-nutritive sweeteners such as the FDA-approved Sweet-N-Low, Equal and Splenda. Those are great options to use to limit that sugar intake,” DeLeon says. “But you can also use things like fruit to add that extra flavor without adding extra calories. Instead of a sugar-sweetened beverage or an artificial-sweetened beverage, you can always chop up some strawberries, blueberries, and add that to your water for great flavor.”

DeLeon also recommends having a heart-healthy diet. She breaks down some simple tips of how to achieve this.

“Limiting things such as saturated fats, added sugar, and placing a focus on adding more fiber to your diet. Saturated fats are typically found in animal products, such as meats and dairy, but it’s not that we have to completely cut these food groups out but rather choose the lean option,” DeLeon says. “Choosing that 93% lean 7% fat hamburger more often over the 80% lean 20% fat is a simple way to cut out excess saturated fat.”

DeLeon says adding fruits, vegetables, whole grains and beans to meals is a great way to add extra fiber to your diet.

You can find healthy recipes here.

Video Interview Clips

Their sleep schedule is becoming more “normal,” and they're hitting some of their first milestones. 

Then, it's time to introduce them to solid foods. 

But with a new adventure can come a fear about things like allergens. 

According to the United States Department of Agriculture (USDA), “The Big 9” of food allergies are milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soybeans and sesame. 

This long list may be daunting to new parents, but Michael Endris, MD, a pediatrician with OSF HealthCare, offers some tips to help guide parents through the journey.

“We know that the earlier introduction of those high allergen foods is beneficial and protective against developing those food allergies,” Dr. Endris says. "Every child is going to be a little bit different. But usually in that four to six-month range is when they are ready to introduce those foods. There are a few steps that we're looking at before we're talking about introducing that.”

Dr. Endris recommends starting to start introducing solid foods, including allergens, during the four to six month window of your baby's life.

Health Highlights Video Version

Health Highlights Video Version Without Chyrons

Now that kids are off school for a few months, there's sure to be plenty of changes in their routines, including their eating habits. 

Fast food, candy and fair food can all contribute to tummy aches. 

Stomachaches are quite common in young children. It can be something simple that comes and goes quickly, or it could be something more severe.

According to a national poll, one in six parents say their child complains of a belly ache at least once a month. 

“There are so many different reasons that a child could complain of a stomachache. It could be something easy, like constipation or something they ate, food allergies or indigestion. They could have come across a virus at school or on a play date or even in their own home," says Alissa Bartel, a nurse practitioner with OSF HealthCare.

Stomach pain, however, could also mean more serious problems such as appendicitis, bowel obstructions, urinary tract infrections or even hernias. 

But the issue may not be physical. Bartel says it can also be related to stress or anxiety. She says to trust your own gut, and if you think something is wrong, take your child to be evaluated immediately.

Health Highlights Video Version

Health Highlights Video Version Without Chyrons

You’re finally getting into a rhythm with your newborn baby.

Their sleep schedule is becoming more “normal,” and they’re hitting some of their very first milestones, but guess what? It’s time to introduce them to solid foods.

With a new adventure, comes fear about things like allergens. According to the United States Department of Agriculture, “The Big 9” of food allergies are milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soybeans and sesame.

This long list may seem daunting to new parents, but Michael Endris, MD, a pediatrician with OSF HealthCare, offers some tips to help guide you through the journey. He says it’s not necessary to sit outside the emergency room (ER) when introducing an allergen for the first time.

"If kids don't have any other food allergies or risk factors to food allergies like family history or eczema, which can place kids at a higher risk of having food allergies, we don't need to worry about eating those foods outside the ER just in case anything bad happens,” Dr. Endris says.

Four to six-month window

"We know that the earlier introduction of those high allergen foods is beneficial and protective against developing those food allergies. Every child is going to be a little bit different. But usually in that four to six-month range is when they are ready to introduce those foods. There are a few steps that we're looking at before we're talking about introducing that,” Dr. Endris says.

Milestones to hit before eating solids

“First, kids should be old enough to sit up in a chair without completely slouching over. That's a good marker that they're strong enough to get that food where it needs to go. We want to make sure they are interested in it,” Dr. Endris says. "Infants have a reflex where if you load a spoon up with food and try to put it in their mouth, their tongue will push it out. Usually, that reflex goes away around 4 months or so. If we notice the baby is uncoordinated or not accepting the food, then we want to try again in a week and see if that reflex is gone."

The Centers for Disease Control & Prevention (CDC) recommends parents work on their children developing fine motor skills during this time.

-          Pinching or picking up food with their fingers

-          Develop chewing skills

-          Learn to accept and enjoy a variety of foods

Acceptable textures for food include being smooth (strained or pureed), mashed or lumpy, finely chopped or ground. Start with mashed foods first, then transition to finely chopped or ground.

Baby-led weaning

Instead of relying strictly on purees and baby cereal, some parents choose to go the baby-led weaning (BLW) route. This allows parents to offer solid foods to babies to let them feed themselves. The food offered supplements the baby’s diet, while breast milk or infant formula remains the main foundation.

"Baby-led weaning is a great way to incorporate a diverse diet. We want to make sure that as a part of that, there's some of those high allergen foods involved. It's also a great way for babies to work on those fine motor skills of being able to pick those foods up and feed themselves,” Dr. Endris says.

However, it’s important to cut foods properly before serving your child. Fruits, vegetables and cooked meats can be cut into “finger-sized” slices that your baby is able to hold. Avoid round foods like whole berries and grapes. Make sure to cut the blueberries in half and then mash them before feeding your baby.  

Also avoid hard or crunchy foods like popcorn, nuts or tortilla chips that can be a choking hazard.

The National Institutes of Health (NIH) recommends only feeding your infant when he or she is healthy; do not offer the feeding if they have a cold, vomiting, diarrhea or other illness. Give the first feeding at home in a safe environment, not at a day care facility or restaurant.

The caregiver feeding the infant should be completely focused on the baby, without any distractions, and spend at least 2 hours with the infant after the feeding to watch for any signs of an allergic reaction.

When feeding peanut butter, the NIH recommends mixing 2 teaspoons of peanut butter with 2-3 teaspoons of hot water. Stir until the peanut butter is dissolved, thinned and well-blended. Allow the peanut recipe to cool and then feed.

What if my child has an allergic reaction?

"If a child is having anaphylaxis, which is not only hives or a rash, but they are vomiting, wheezing or acting really sleepy. If your "mom alarm" is going off and you think something is wrong with your child, then we want to make sure we're calling EMS or going to the emergency department to address that,” Dr. Endris says.

If you have any fear or anxiety this may happen with your child, Dr. Endris says there are safe environments inside the pediatrician’s office you can pursue.

"We can offer testing to see if your child is at an increased likelihood of having those significant reactions. If so, we can do a food challenge in the office with an allergist to make sure we are there in case anything unfortunate does arise,” Dr. Endris says.

If your child has a rash around the mouth, their eczema is flaring up, or they have diarrhea in the coming days, Dr. Endris recommends giving your child’s pediatrician a call to discuss the symptoms.

Hitting the one-year mark

Hopefully by one year old, your baby has developed strong motor skills for eating and is enjoying a wide variety of foods.

However, it is widely recommended to not allow babies to eat honey before they reach one year old. Honey can cause botulism, a type of food poisoning, for kids under the age of one.

On the other hand, once your baby reaches one year old, you can start offering whole milk (Vitamin D milk) to your child. It is recommended to discuss this switch with your pediatrician beforehand.

"We want to make sure those kids are staying on breast milk or infant formula until they're a year old. We want to avoid introducing any cow's milk until they are of that age. They can have cow's milk products like cheese or yogurt before then, but we want to make sure their primary nutrition comes from the infant formula or breast milk,” Dr. Endris says.

Once your child hits the 1-year mark, breast milk or formula is still a viable option to keeping infants’ diets nutritious. But soon after, you can begin to wean the child off breast milk or formula and allow whole milk to take its place.

The CDC says you can move your baby to low-fat (1%) or fat-free dairy milk once they are 2 years old.

When can my baby have water?

After six months, offering small amounts of water to your baby is OK. But before six months, babies drinking water can actually lead to diarrhea and malnutrition. Limit the amount of water your baby drinks at a time to 2-3 ounces, and only offer it if the baby’s hunger has been satisfied by breast milk or formula.

Study released about early introduction of allergens

Dr. Endris and his team at OSF St. Joseph Medical Center in Bloomington, Illinois were a site that participated in a study to bring forth the early introduction of allergens.

The Intervention to Reduce Early Peanut Allergy in Children (iREACH) study was launched by the Center for Food Allergy and Asthma Research (CFAAR) at Northwestern University Feinberg School of Medicine & Robert H. Lurie’s Children’s Hospital of Chicago.

Through the guidelines recommended in the study, the investigators hoped to find a way to prevent peanut allergy and reduce the amount of people who are allergic to peanuts.

Video Interview Clips

“We used to do baby pictures for mothers. We’d ask if they want pictures of their new babies,” Bott says, recalling another favorite pastime.

Bott started helping at Saint Elizabeth Hospital in Danville. When that hospital merged with the facility that is now OSF HealthCare Sacred Heart Medical Center, Bott, aside from some breaks to deal with family matters, didn’t miss a beat. Today, she stops by OSF Sacred Heart on Fridays to give communion to patients who ask for it.

“I’ve been so blessed. I get more out of it than I give,” Bott says.

The benefits

Count Mia Harrier among those who marvel at Bott’s longevity and dedication. The program manager for community health at OSF Sacred Heart works with the hospital’s volunteers. She sees every day the health benefits to the helpers and the patients they serve daily.

“Our volunteers are a vital part of our team. They certainly do brighten our patients’ days,” Harrier says.

“Volunteers have a lot of [physical] steps they take in the hospital. Some have shared that they use step trackers, and they will get in a couple thousand steps per day,” Harrier adds, highlighting the physical benefits of volunteering. “They push patients in wheelchairs. They push the comfort cart. There are cleaning activities. It is a good way to keep moving.

“When it comes to mental health for our volunteers, they get to exercise something that feels really good,” Harrier says. “It feels good to your heart and your mind. It gives you things to be grateful for on a regular basis. As you interact with patients and learn their stories, you find yourself in a place where you’re displaying a lot of empathy and feeling like you’re able to do something good.”

Harrier also points out that older adults may not leave the house and get to talk to others often. Volunteering allows them to check both boxes.

Get involved

Whether young or old, Harrier and Bott encourage you to look into volunteer opportunities in your community. You can call the OSF hospital near you to ask about helping there.

“It’s such a fulfilling thing to do. There are so many areas to help. I wish I would have done other things,” Bott says. “What you put into it is what you get out of it.”

Interview clips - Cathy Bott

B-roll

But they're completely harmless. 

We're talking about cicadas, the winged insects that may be swarming your trees and yards this summer. 

Dr. Brian Curtis with OSF HealthCare says to experience the rarity of nature while it's here.

“Enjoy them. It’s part of nature, right? They only come around every 15-16 years," Dr. Curtis says. 

While they are loud bugs, Dr. Curtis says it's only during the day. So don't lose any sleep over cicadas.

Summer's a time for being outdoors and grilling your favorite foods. But medical experts say it's important to play it safe before lighting that first flame. 

Make sure your gas grill is ready. If it's not primed correctly, that could lead up to a buildup of gas that can explode. 

Another concern is when people use lighter fluid with charcoal. Some people pour too much lighter fluid on which can quickly create flash burns.

“Garages are a very dangerous place. You think ‘I'm going to get out of the rain, or I'll be able to grill year-round’ and it's going to be warm and safe," says Dr. Stathis Poulakidas, the medical director of OSF Saint Anthony Medical Center's Burn Unit. "But you have turpentine, gasoline, all different types of gas products in the garage that you might use for your lawn mowers or weed eaters.”

If you get lighter fluid on your skin, move away from the grill and wash your hands and arms to ensure when you do light the flame, it doesn't catch your arms on fire.

Invest in a fire extinguisher and avoid drinking alcohol while grilling.

Video Version With Chyrons

Video Version Without Chyrons

Terminology

David Rzepczynski, MD, an OSF HealthCare gastroenterologist, says it’s important to first lay out some similar sounding terminology.

• Diverticulum (singular) or diverticula (plural): These are the bulges that form when an inner part of the colon sticks out through a weak spot in the colon wall.
   
• Diverticulosis: This is the name of the condition when the bulges occur.
   
• Diverticulitis: This describes when the bulges become inflamed.

Causes, symptoms and diagnosis

Dr. Rzepczynski says diverticulosis occurs when your colon is trying to push stool forward, and the organ is not as bulky as it should be. The diverticula bulges then form.

The condition has been more common in people over 60, but Dr. Rzepczynski says health care providers are seeing a rise in cases in people in their 40s and 50s.

Diverticulosis can run in families. It’s also tied to your lifestyle.

“A diet that has more red meat, less grain and less fiber might put you at a higher risk,” Dr. Rzepczynski says.

Smoking, excess alcohol and obesity are also risk factors.

Symptoms of diverticulosis include abdominal pain or constipation. But it often comes with no symptoms and is found during a colonoscopy.

Treatment

Dr. Rzepczynski says in mild cases, a provider may tell you to change your lifestyle, such as getting more fiber in your diet. This makes bowel movements smoother.

“Often, people will look to use fiber supplements,” Dr. Rzepczynski says. “The amount of fiber intake from supplements pales in comparison to what you can get from your diet.”

Also, eat a healthier diet overall. Dr. Rzepczynski says there used to be a myth that nuts, popcorn and seeds would get lodged in the colon bulges. He says studies have shown those foods are not a risk factor.

Other lifestyle tips: exercise and cut out tobacco and alcohol.

Dr. Rzepczynski says more serious cases of diverticulosis can come with two complications. One is bleeding.

“You could have a blood vessel on the outside of the diverticulum. If it ruptures into the diverticulum, it could cause sudden bleeding from the rectum,” Dr. Rzepczynski says.

Dr. Rzepczynski says bleeding from diverticulosis is not common. He ballparks it at around one in 2,000 cases. People on blood thinning medication who develop diverticulosis have a higher risk of bleeding.

While unpleasant, Dr. Rzepczynski says most bleeding cases resolve on their own.

The second, more serious complication is diverticulitis, or when the diverticula bulges become inflamed. This happens when there is a tear in the diverticulum, and bacteria from stool leaks. And it can lead to a host of other problems: pockets of pus known as abscesses, issues passing stool and a urinary tract infection.

Symptoms of diverticulitis include pain in the lower left abdominal area, abnormal bowel movements, nausea and vomiting. If you have these symptoms, it’s important to been seen by a health care provider quickly. A doctor may order a computed tomography scan (commonly called a CT scan) to diagnose diverticulitis.

Dr. Rzepczynski says it’s not common for diverticulosis to progress to diverticulitis, and most cases of diverticulitis can be treated at home with oral medication. But, he says 12 to 15% of diverticulitis patients spend time at the hospital. Treatments there include antibiotic medication through intravenous therapy (IV) and surgery. If surgery is necessary, a doctor will drain any abscesses then remove the inflamed area of the colon.

“They’ll try to reconnect the colon at that time,” Dr. Rzepczynski explains. “But if the surgery is done on an emergency basis, sometimes the person may have a colostomy where part of the colon is coming out through the skin. That’s a temporary measure.”

A colostomy comes with a bag on the outside of your body that collects the waste that would normally leave your body via a bowel movement.

Dr. Rzepczynski warns that surgery isn’t a permanent fix. He says around 15% of diverticulitis patients who have surgery end up with another bout. It reinforces the importance of lifestyle changes. You should also get on a colonoscopy schedule as advised by your health care provider.

Learn more

Read more about how to avoid diverticulosis on the OSF HealthCare website.

Interview clips

Anal and rectal cancer occur in parts of the body near each other, and they both have prevention steps and time-tested treatments. But they are different types of cancer, says Raman Kumar, MD, a colorectal and general surgeon with OSF HealthCare.

Rectal cancer

Dr. Kumar says the rectum is the last part of the colon, where stool is stored.

Signs of rectal cancer include bleeding, irregular bowel movements (such as the shape of the stool changing and the inability to have a complete bowel movement), weight loss, fatigue and pain in the rectal area.

Rectal cancer impacts men and women roughly equally, and it’s seen “at almost any age,” Dr. Kumar says. If you smoke and eat a lot of red meat and processed food, your risk will go up.

Anal cancer

Dr. Kumar says the anus is where stool comes out. He says signs of anal cancer can be like those of rectal cancer. But often, he says an anal cancer diagnosis starts when a person believes they have hemorrhoids, or when the veins or blood vessels around the anus and lower rectum become swollen and irritated due to extra pressure.

“It turns out not to be a hemorrhoid. It could be a mass or a lesion. You could have some bleeding, especially when you’re wiping with toilet paper or wet wipes,” Dr. Kumar says.

Anal cancer’s prevalence in the United States is “very low,” Dr. Kumar says, with around 8,000 cases per year. Around two-thirds of the cases are women, and it’s more common in age 50 and up.

“The number one cause of anal cancer is HPV, the human papillomavirus,” Dr. Kumar says. “So, it is considered a sexually transmitted disease.”

But he says you don’t have to be sexually active to get anal cancer. Regardless, there are vaccines for the most common HPVs that cause cancer.

Prevention and treatment

Symptoms aside, Dr. Kumar says there’s a must-do for anal and rectal cancer prevention: get on a colonoscopy schedule as advised by your health care provider. A colonoscopy is when a provider inspects your colon and surrounding areas using a tiny camera on the end of a tube. Dr. Kumar says generally, colonoscopies start at age 45. But they could start earlier if you have a family history of cancer.

Other tips: Don’t smoke. Exercise regularly. Eat a healthy diet with plenty of fruits, vegetables and fiber. Thirty grams of fiber per day is a good goal, Dr. Kumar says.

If you do have symptoms of anal or rectal cancer, see a provider to get checked out.

Dr. Kumar says treatment for anal cancer is usually chemotherapy and radiation therapy. He says when treated properly, the typical five-year survival rate is around 80%.

“The only times we would operate on anal cancer are to get the original [cancerous] mass out and if the cancer comes back,” Dr. Kumar explains.

For rectal cancer, Dr. Kumar says around 40% of people can also be treated with chemotherapy and radiation. Others will need surgery to remove the cancer. But Dr. Kumar says medicine has progressed to where people can typically avoid a colostomy, or when a part of the colon is diverted outside the skin to bypass a damaged part of the colon. This is temporary and comes with a bag that collects the waste that would normally leave your body via a bowel movement.

Learn more

Read more about prevention and treatment of rectal and anal cancer on the OSF HealthCare website.

Interview clips

Fast forward to June of 2023, and Sandford’s world is about to change again.

Three, two, one.

The door at OSF Moeller Cancer Center in Alton, Illinois, opens, and Dr. Manpreet Sandhu walks in. She tells Sanford he has cancer in his upper intestine, liver and lymph nodes. It’s in an advanced state and not curable. Devastating news for anyone.

But cancer wasn’t about to slow down the 67-year-old from Brighton, Illinois. He’s still bull riding on a senior tour during chemotherapy, making him a prime example of why staying active during cancer can help in the fight.

Jack’s journey

A Virginia native and Army veteran, Sandford came to southern Illinois around a decade ago to take a manufacturing job. He rode bulls off and on during that time, earning the nickname Sandman.

In late May of 2023, Sandford was at a rodeo and got sick.

“I was throwing up and couldn’t ride,” he recalls.

At first, he and his wife thought it was food poisoning.

“My wife cooks great food, though,” Sandford says, ruling idea one out.

Next stop: seeing a doctor.

Sandford went to OSF HealthCare Saint Anthony’s Health Center in Alton, Illinois. Providers quickly told him more advanced imaging was needed to get to the bottom of things. Then came the cancer diagnosis and a treatment plan.

“I’m here every other Monday getting chemo,” Sandford lays out matter-of-factly. “I get sick. I have my bad days and good days. It makes you irritable and hard to be around. But you just have to not really think about it that badly. You just need to keep moving forward.”

Why staying active is important

In her early visits with Sandford, Dr. Sandhu says it was clear that he wanted to stay active. It’s advice she would give anyone on a cancer journey.

“We have conversations with our patients to see where they are and what their goals are,” says Dr. Sandhu, a medical oncologist.

“Chemotherapy medicines are strong. They will make your muscles and bones weak,” she adds. “If we maintain our physical strength, we’re able to counteract those side effects better. In addition, staying active also improves immune health.”

Pursuing hobbies can also boost your mental health and bring a sense of achievement, Dr. Sandhu adds. It’s something critical during a difficult cancer fight.

“Start slow. Small steps,” Dr. Sandhu advises. “We tell our patients: one day at a time. We’re not going to look five years out. We’re going to look to tomorrow.”

For example, Dr. Sandhu sees people who are on chemotherapy and think they are too weak to exercise. She suggests starting on a pedal bike, then progressing to walking. And don’t make it a chore. Do it outside with family or friends. Find joy in the activities.

Sandford agrees, especially about having a support system. He’s lucky to have two: his family by blood and his bull riding family.

“We always take care of each other. We have a prayer service before rodeo,” Sandford says.

Ride on

Sandford is now the oldest bull rider on his senior tour. He’s had ups (placing high in competitions) and downs (a broken collarbone thanks to a mean old bull). But he’s not hanging up his jacket anytime soon.

“The man upstairs put a bump in the road for me. He didn’t tell me to quit,” he says.

Three, two, one. On to the next challenge.

Interview clips - Jack Sandford

Interview clips - Dr. Manpreet Sandhu

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A good chunk of the U.S. has felt the wrath; dealing with snow, strong winds and other dangerous conditions. 

Snow, especially the heavy stuff, means a lot of shoveling. The pressure this puts on our bodies can lead to an array of health-related problems if you're not careful and properly prepared for the winter season. 

Among the people at the greatest risk while shoveling are older adults, people with a history of back problems, and those who have suffered a heart attack or other serious health issue. 

“Every year, thousands of people end up in an emergency department due to things happening when they’re shoveling snow," Henderson says. "These include falls, sometimes people experience heart attacks from extraneous activities, back injuries amongst other things. So, it’s really important to take some caution when you are going to be shoveling snow, and the snow is coming.”

When it comes to shoveling, Henderson says to play it safe. Take your time and be sure to let your loved ones and friends know what you're up to in the event something does happen. 

Don't be afraid to ask for help. She adds to dress appropriately to avoid frostbite, stretch five to ten minutes before you go out in the cold and stay hydrated. 

We have ushered in the New Year. For some, it's that time we pledge to exercise more, save money, find a new hobby, or shed a few pounds. 

A recent Forbes Health survey reports losing weight is the fourth most popular resolution for 2024, trailing only improving fitness, finances and mental health. 

Nicole O'Neill is a dietitian with OSF HealthCare. Her job is to help people navigate the choppy waters of starting diets, especially this time of year.

“Resolutions are big picture things. So, if you have a resolution to lose X amount of weight, go ahead and make it. But then break it down into smart goals, little steps along the way so that you can achieve something and feel like you did something," O'Neill says. 

Resolutions aren't for everyone, so don't feel bad if you don't make one. 

O'Neill says it depends on the person's personality and what other factors are involved such as stress, hormones, pain or lack of sleep.

Health Highlights Video With Chyrons

Health Highlights Video Without Chyrons

The National Institute on Aging says people age 65 and older are at a higher risk for heart attack, stroke, coronary artery disease and heart failure. Now is the perfect time for people 65+ and their caregivers to arm themselves with the information and supplies needed to keep their heart healthy.

Karen Whitehorn, MD, is an internal medicine physician at OSF HealthCare. Of the many risk factors for heart issues in older people, she points to blood pressure as a big one to watch. Dr. Whitehorn says a healthy blood pressure reading is 130/80 and below.

“If you’re on medication, take your medicine every day,” to keep your blood pressure normal, Dr. Whitehorn says. “Exercise and eat healthy. You want a diet that’s low in sodium and processed food. You want fruits, vegetables, fresh whole grains and lean proteins like turkey, chicken and lean pork.”

An annual physical exam is critical, too.

On exercise, Dr. Whitehorn admits mobility may be an issue for older people. She recommends checking with a health care provider like a physical therapist to see what exercises are right for you. Some workouts can be done sitting down. Low-impact cardio like walking is an option.

“But if any exercises hurt, don’t do them,” Dr. Whitehorn warns. “If you walk too far and you’re having pain, stop walking. You might not want to walk every single day.”

Dr. Whitehorn says if you have high blood pressure, check it at least once a day at home. Ask your health care provider what type of home blood pressure kit is best. If you don’t have high blood pressure, check it every six months. Your provider should also check your blood pressure when you have an appointment. But Dr. Whitehorn says don’t worry if that reading is a little high.

“People get nervous just seeing the doctor. They’re already a little upset because they have to come to the doctor,” Dr. Whitehorn says of the phenomenon known as white coat syndrome. “So when you take their blood pressure, it goes up. Normally, the nurse takes the blood pressure first. Then, after the person has been resting for a while, the doctor takes it again. It usually comes down.”

Other symptoms of heart issues include shortness of breath, chest pain and dizziness. Someone experiencing a heart attack might suffer nausea and neck, arm or shoulder pain. If you experience these symptoms, call 9-1-1 right away.

Your doctor may order a stress test to get a better idea if your symptoms are indeed due to a heart problem. Dr. Whitehorn says one type of stress test puts you on a treadmill while your heart rhythm is monitored.

“If the rhythm is abnormal, it might indicate there’s a problem with your heart,” Dr. Whitehorn says.

For people who can’t tolerate walking or jogging on a treadmill, there is medicine to safely increase their heart rate while a health care provider monitors.

If the results of the stress test warrant further examination, a doctor will perform a cardiac catheterization. They will insert a catheter, usually through the groin, and send it up to your heart to take images using contrast dye. This will show if any of your arteries are narrow and what steps the provider will take next, short term and long term.

Learn more about heart care on the OSF HealthCare website.

Interview clips

B-roll

A survivor of a 2019 heart attack, Randy Isham was already on notice.

But Randy and his wife Dawn, retirees in Mansfield, Illinois, couldn’t predict the chaotic events of May 24, 2023. An ambulance took Randy to OSF HealthCare Heart of Mary Medical Center in nearby Urbana, and the man was soon fighting for his life due to a second heart attack.

“I’m glad to be alive,” Randy puts it plainly.

The Ishams and their OSF care team have now joined the chorus of heart health advocates, urging others to know when everyday exhaustion or dehydration is something more serious, especially if you have a history of heart issues.

From garage to gurney

On May 24, Randy was assembling a table in the garage when he began to feel weak but had no pain.

“When I touched his arm, it was a cold sweat,” Dawn recalls. “That’s when I got concerned that this didn’t seem right. Let’s call 9-1-1.”

It was in the ambulance that first responders determined Randy was having a heart attack. That’s when the flow of oxygen-rich blood to the heart is narrowed or blocked. Heart cells begin to suffer damage and die, and the heart no longer works how it should. Serious, life-long health issues or even death can result.

Randy coded at the hospital, adding to the urgency.

“It means there is no pulse. The heart stops. There is no blood reaching the brain and the whole body,” explains Tariq Enezate, MD, one of Randy’s OSF cardiologists. “When that happens, you need to know why and act fast.”

As the hospital pastoral care team and other Mission Partners (employees) kept Dawn informed, Randy was fighting for his life. He was without a pulse for 20 minutes, Dawn says, before Dr. Enezate’s team was able to revive him. Along the way, they removed a blood clot stemming from plaque buildup that they believe was the source of the heart attack. They then put in a stent. Randy is up to three stents, he points out, after his 2019 heart attack. It’s something he can speak about with relative ease now, but the nine-day hospital stay was no laughing matter.

“It could have gone either way,” Dawn says. “They wanted me to call the family in.”

Dr. Enezate describes the scene: “I had to go inside his heart while they were doing chest compressions. I was able to open [the blocked area in] his heart. At that moment, blood flow started back to the heart, and his pulse came back.

“Minutes mean muscle,” during heart attacks, Dr. Enezate adds. “The faster you restore flow in the artery and put a stent in, it’s better for the patient. It relieves their pain. It decreases the risk of complications.”

Lessons learned

Dr. Enezate calls Randy his miracle patient, and the Ishams agree.

“It was lucky he made it,” Dr. Enezate says. “I think the fact he came in early helped him.

“When we saw him coming back, that moment I can’t describe. It’s worth the world for all of us,” he adds.

Dr. Enezate’s affirmations “just gave me a nice warm feeling,” Randy says.

“Everybody there treated me like I was the only patient they had,” he adds, noting daily visits from Pastor Dave Jassman gave the couple strength.

Randy is back at home, doing well and receiving care typical for people who have suffered a major heart event, like therapy through OSF Home Care and cardiac rehabilitation. And he and Dawn are back at the healthy lifestyles that became the norm after Randy’s 2019 heart attack. Exercise is good, but no long work periods in the summer heat, for example. You’ll find Dawn cooking fish instead of steak. A tough, but necessary adjustment, Randy chuckles. Recipes from the American Heart Association also help.

“I used to think I was invincible, but I realize I’m not anymore,” Randy says.

The Ishams are also urging others to research trusted sources and learn not just the signs of a heart attack, but how to tell the difference between those signs and everyday pain like Randy thought he had on May 24. And don’t hesitate to call 9-1-1 when something is wrong.

“It could save your life,” Dawn says.

Dr. Enezate says the classic symptom of a heart attack is chest pain. Some people describe it as an elephant weighing on their chest. You may also be short of breath, sweat, feel anxious or feel like you’re going to pass out. Or you may have no warning signs, and suddenly you’ve collapsed.

“If you have symptoms and you’re not sure why, call [a health care provider] for advice,” Dr. Enezate advises.

What about prevention for people who’ve had a heart attack?

Practice healthy habits, Dr. Enezate says. Don’t smoke. Take medication as directed by your provider. Control risk factors like diabetes, blood pressure and cholesterol. Exercise and eat right.

Learn more

Read more about how to care for your heart on the OSF HealthCare website.

Interview clips - Dawn and Randy Isham

B-roll

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Feeling bloated today? You’re not alone.

It’s not uncommon to get the sensation caused by gas, air or fluid retention in the stomach or small intestine. But what’s important to know: bloating has many causes, says Aminat Ogun, MD, an OSF HealthCare family medicine physician. So don’t let it linger and hope it will go away. If symptoms persist, see a health care provider so they can rule out something more serious and give proper treatment.

“It might feel like your stomach is full, swollen or sometimes tender. It can cause some discomfort,” Dr. Ogun says.

Causes for bloating include:

• The body makes too much gas.
   
• An overgrowth of intestinal bacteria. H. pylori is a common type. Dr. Ogun says it causes chronic inflammation in the stomach lining, and it can lead to peptic ulcers or even stomach cancer if untreated.
   
• Diet issues, like intolerance of certain carbohydrates or a gluten intolerance.
   
• Hormone changes during a woman’s menstrual cycle.
   
• Abnormal gastrointestinal motility. Simply put, this is when your gut is not working properly. Dr. Ogun says one example is gastroparesis.

              “The body takes its time before its able to pass food from the stomach to the small intestine,” she explains.

• Stress, anxiety and depression.

Dr. Ogun points out that we can’t control some of those causes, but others we can. She says a typical first step for a person with bloating is to change their diet. She says doctors may recommend a diet with a long name: fermentable oligosaccharides, disaccharides, monosaccharides and polyols. But just remember the abbreviation: FODMAP. It describes carbohydrates that are difficult for the body to break down.

Foods to avoid on the FODMAP diet: pasta, cereal, bread, yogurt, ice cream, apples, cherries and peaches. Alternatives include quinoa, brown rice, eggs, cheese, grapes, strawberries, chamomile tea, peppermint tea and ginger tea.

“Have a food diary,” Dr. Ogun suggests. “See what triggers your bloating symptoms and see if you can eliminate those foods.”

People with bloating may also take medicine like Gas-X. If you have intestinal bacteria, you’ll be on antibiotic medication.

Dr. Ogun adds for people age 55 and up, bloating is less common, and other health issues are, simply due to older age. So, if you are of that age and have sudden bloating symptoms, see a provider to find out if your symptoms are bloating or something more serious. And for all ages, if you have severe diarrhea, nausea, vomiting or unintentional weight loss, stop by a doctor’s office.

Interview clips

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In the 2023 State of the Union Address, President Joe Biden renewed a call to cap the price of insulin for people with diabetes.

Five days later, the condition got nationwide attention again when singer Nick Jonas, a type 1 diabetic, starred in a Super Bowl commercial promoting a product that monitors your glucose level.

And a recent report from the U.S. Centers for Disease Control and Prevention predicted a rapid rise in cases of diabetes in young people over the next few decades.

It’s a good thing that influencers and medical professionals continue to preach diabetes awareness, says Uche Allanah, MD, an internal medicine physician with OSF HealthCare. That’s because if undiagnosed or untreated, diabetes can be fatal.

“It’s alarming,” Dr. Allanah says, referring to the number of patients she sees with symptoms or precursors of diabetes.

Prediabetes vs. diabetes

Diabetes is a disorder that affects how your body uses blood sugar, from which our blood cells get energy. Type 1 diabetes is when an autoimmune reaction stops your body from making insulin. Without insulin, blood sugar cannot move out of your bloodstream and into cells. With Type 2, your body still produces insulin but doesn’t use it efficiently. Gestational diabetes occurs in pregnant women. Diabetes symptoms include increased urination, increased thirst, increased hunger and unexplained weight loss.

Dr. Allanah says prediabetes describes when you are at risk for diabetes because your blood sugar is higher than normal. She says a blood test is necessary to diagnose prediabetes because you don’t present with symptoms. In fact, the American Medical Association says of the one in three U.S. adults with prediabetes, more than 80% don’t know they have it.

“It’s important to identify prediabetes because you can stall the development of diabetes and actually prevent a patient from becoming diabetic,” Dr. Allanah says.

Risk factors for prediabetes include obesity, sleep apnea and polycystic ovary syndrome in women. Providers also look at a person’s family history of the disease, and Dr. Allanah says certain groups -- African Americans, Hispanics and Latinos, Asian Americans and American Indians -- are at higher risk.

Dr. Allanah advises everyone to have regular checkups with their primary care provider to keep an eye on the risk factors you can control. Also, practice healthy habits from a young age.

“Eat right. Avoid processed food,” Dr. Allanah advises. “Exercise. A lot of people are sedentary, especially due to the pandemic. People who went to the gym no longer workout. Even now that the stay-at-home orders have been lifted, some people are just not back into their previous lifestyle.”

Dr. Allanah also says a prediabetes or diabetes diagnosis is a lot to handle. Some people may have to learn to safely give themselves shots. Others may have to constantly watch for low blood sugar to avoid fainting. Providers realize this and will be there to answer questions. But Dr. Allanah says it’s not uncommon for someone to see a mental health provider to talk about the emotional toll of the diagnosis.

Learn more

Learn more about diabetes care on the OSF HealthCare website.

Interview clips

But some social media videos are offering different options, some that can be done from the comfort of your own home and don’t require any prescriptions or visits to the doctor.

Home health remedies

There are two home health remedies getting major exposure on social media platforms like TikTok. One is a mix of onion and honey, and another is a combination of garlic and honey. Ashley Simper, manager of Dietetic Services with OSF HealthCare, sifts through the research to explain what is fact vs. fiction.

Onion and honey remedy

TikTok user HealthwellnessAB, shared a “homemade cough syrup” using chopped onion and honey. Since being posted in early September, the video has garnered over 4 million views. The concoction starts with one layer of chopped onion, topped with one teaspoon of honey. The layering of honey and onion is repeated three times. Once the concoction is made, it’s recommended to keep it stored in the fridge for up to two weeks.

“There are no clinical trials that show a direct correlation between eating red onion, or red onion extract, and reducing the symptoms of a cough. There are a lot of great things in red onion, but it’s not directly linked to the reduction of the cough,” Simper adds.

Garlic and honey remedy

Another TikTok user, The Homesteading Hebrew, posted a TikTok claiming the “garlic & raw organic honey is all you need!” With this concoction, you chop up the garlic and place it in a jar. You then pour the honey directly on top of the garlic, mix it together and put the lid on. The video has gotten nearly 250,000 likes and 3.7 million views. The video claims that garlic can act as an antiviral and antibacterial remedy, that it can fight colds and flu, remove heavy metals, lowers blood pressure and fights infection.

Simper says this remedy has much more promise than the onion/honey mixture.

“When you ingest garlic on a regular basis, you can lower overall total cholesterol, triglycerides, blood pressure and it can help prevent the onset of a cold,” Simper says. “But it can’t treat a cold. The research has found that when people are taking garlic regularly and have been exposed to some heavy metals, down the road, they show there are fewer heavy metals in their body if they’re consuming garlic regularly. These studies were done with garlic tablets or supplements, they’re not done with eating garlic.”

“The compound in garlic with health benefits is called allicin. The research supports the amount of allicin equal to one clove of garlic has these health benefits. If you ask me, I think it’d be pretty difficult to get in a clove of garlic a day. That’s why these garlic supplements are where they’re finding these benefits.”

Simper says the nutrition benefits of garlic won’t be seen overnight. 

“You should be taking the garlic supplements for three months or more before you can actually prevent a cold,” Simper says. “You would want to be taking it consistently in order to see that prevention.”

Caution for those on blood thinners

“Eating garlic, in large amounts, can thin your blood. So, we wouldn’t want anyone to consume too much garlic who is on a prescribed blood thinner,” Simper says.

Babies should not consume honey

“There is a risk of botulism -- a rare but serious illness caused by a toxin that attacks the body’s nerves -- in honey. We don’t want anyone under the age of 12 months to consume it,” Simper says. “The recommended dose for those age 12 months and up until age 18, is ½ teaspoon to two teaspoons. For adults, the research shows a tablespoon of honey.”

Raw vs. commercialized honey: Does it matter?

“In terms of using honey for the cough suppressant, it really shouldn’t matter whether you choose raw or the commercial, pasteurized honey. There’s no significant difference in the nutritional value there,” Simper says. “When it comes to the fermenting of the garlic, when you mix the honey and garlic together, they want you to have the raw honey because it has the yeast still in it. The yeast is what helps the fermentation process.”

The bottom line

Simper says while both these mixtures seem to have promise in boosting your health, when it comes to the onion/honey combination, the honey is the main source of beneficial nutrition.

“In honey, the antimicrobial and antioxidant properties are what have been linked in research to show the decreased inflammation of the throat,” Simper says.

“The research supports the reduction of cold symptoms when you have honey. It’s not going to prevent or treat a cold, but it can reduce the severity of a cough,” Simper says. “In 14 clinical trials, it has shown to reduce the severity and frequency of cough better than an antihistamine like Benadryl and just as good as a cough suppressant like Robitussin.

“What people need to keep in mind is these studies with the garlic were done with garlic supplements, so you can’t isolate this concoction to having the health benefits. It certainly is not going to hurt anybody, there’s not really any significant side effects to consuming these, except what we mentioned already,” Simper says.

“I would encourage people to eat more onion and garlic in their diets, in addition to a variety of other healthful foods like fruits, vegetables and whole grains. We know that isolated foods aren’t what’s going to give you all of these disease-fighting properties,” Simper says. “It’s the variety of foods in the diet that have all the vitamins, minerals and antioxidants and you need to eat them regularly in order to fight disease.”

Video Interview Clips

B-Roll

The Fourth of July holiday usually brings plenty of opportunities for the 3 Fs: fun, food and fireworks. That’s why it’s even more important to remember your ABCs: always be careful.

According to the Consumer Product Safety Commission, on average, 250 people go to the emergency room every day with fireworks-related injuries around the July 4th holiday. Most fireworks are illegal in the state of Illinois, but even the legal ones are risky.

“About a quarter of all ER visits are due to legal fireworks in the state of Illinois,” said Dr. Ben Kemp, OSF HealthCare emergency room physician. “Sparklers, for instance, can be relatively dangerous if used inappropriately: given to children who are too young to handle them, or lit in a way that they shouldn’t be, which we see occasionally where people wrap a lot of fireworks together or light them in a way where they cause a larger fire and can be potentially harmful.”

Dr. Kemp continued, “Never light a firework in your hand, obviously that can explode unexpectedly, quickly and you can get blast injuries to the hand or burn injuries to the hand and be very harmful. And also burns to clothing – clothing lights on fire and you can get burns to other areas. Facial injuries too – so a firework goes off in somebody’s face and you get injuries to the eye, the face and can be rather harmful and something we have to deal with.”

Dr. Kemp reminds everyone when using sparklers or other legal fireworks to always have a hose or bucket of water nearby, do so in a wide, open area and to make sure young children are kept at a safe distance. He also says be careful when it comes to alcohol use during festivities.

“Anytime somebody is drinking too much in the heat there is the risk of heat illness,” he warned. “Obviously drinking and driving is a terrible thing that we don’t want to see on a holiday, something us and law enforcement are very concerned about. And certainly mixing alcohol is a recipe for injury as well.”

The July 4th holiday is also a time for picnics. The Illinois Department of Public Health says each year about 1 in 6 Americans get sick from food poisoning, so you want to make sure you prepare, cook and store any food properly.

“You want to make sure things are cooked appropriately. Food sitting out for hours at a time, so something that’s got mayonnaise on it that’s sitting out for 2 or 3 hours, those sort of things can be at risk to cause gastroenteritis or food borne illness,” said Dr. Kemp.

And what would a summer holiday be without water activities, whether in a pool, lake or river? Again, safety is key. Drowning is the third leading cause of unintentional injury death, with children most at risk. Water-related injuries are something emergency department physicians don’t like to see come through the door, because an ounce of prevention can go a long way.

“Always ensure that you’re in a safe environment to dive into the water or jump into the water. Making sure little ones are well supervised when they are swimming or have appropriate floatation gear on,” advised Dr. Kemp. “The tragic things are when a little one is unsupervised and gets into a pool or a young, healthy person dives into a shallow pool of water and injures their neck. Those are things we don’t want to see.”

Check out more tips on fireworks safety, water safety and food safety for a safe and happy 4^th of July.

Interview Clips
 

B-Roll

You visit a health care provider for a minor ailment, and you leave with a plan to get better. It could be medication or changing habits, combined with follow-up appointments.

But the issues in the background don’t go away. You might say to yourself:

•  I don’t have a car or childcare. How am I going to get back for the important follow-up?
   
•  A gas station is the only place around me to get food. I can’t go for walks because it’s unsafe. How am I going to start living healthier?
   
•  I can’t afford a new mattress. What will stop my back from hurting in the morning?

These outside, non-medical factors are called social determinants of health. Health care providers everywhere are trained to ask people about them and link them with resources.

Lucas Edwards, PA, is a primary care provider at OSF HealthCare in Godfrey, Illinois. He sees social determinants of health come into play frequently.

“[Some] patients don’t have a car or someone they can depend on for consistent rides,” Edwards says. “They might have something that’s going on that’s medically urgent, and they can’t get to where they need to go. And so they put things off until it gets to the point where things get a little bit out of control.”

In those cases, people usually end up in the emergency department – nobody’s idea of a pleasant day and a more costly way to receive care.

To keep social determinants of health in mind, Edwards says to speak up when you make first contact with your provider’s office – whether that’s on the phone, checking in on a tablet at the front desk or with a medical assistant in an exam room. Tell the person about your circumstances and be willing to answer when asked about the same.

The provider will see you for what brought you there, of course. But they might also direct you to programs within the health system or in the community to help. For example:

•  An upcoming visit may be changed to virtual, an option that became more common during the pandemic.
   
•  You might be able to get care at a reduced cost.
   
•  You could be referred to a social worker.

Edwards also says a simple conversation may enlighten.

“Some patients may not have had the same access to education. They don’t understand that they have this wound on their leg, and if they don’t keep it clean, it can get worse,” Edwards says.

“The provider and the patient need to be on the same wavelength. They need to understand why I want them to do something,” Edwards adds.

There’s one last player in the social determinants of health world: the people responsible for a community’s infrastructure and other daily things we often take for granted.

For example, your doctor can treat an infection. But if you go home and drink the same contaminated water, you’re back to square one.

Or, things cost more at the grocery store than they used to.

“We work with patients who have financial constraints. They have a fixed income, and they can only spend X amount on some object,” Edwards explains. “You need to go to the grocery store and get your bare necessities. So a lot of times, their health care dollars they have budgeted get dwindled.”

“It takes a village,” to keep everyone healthy, Edwards adds.

OSF HealthCare is proactive on social determinants of health. An ongoing effort aims to have people coming to medical offices fill out a social determinants of health screen at least once a year, either through their online patient portal or on a tablet at the office. Among patients screened so far, around two-thirds identified a social need.

Learn more about social determinants of health on the World Health Organization website.

Interview clips

Previous coverage

OSF Newsroom stories on social determinants of health

OSF HealthCare blog: Caring for patients beyond the health care setting