OSF HealthCare Newsroom

Bullying isn’t just on the playground

Wed, 21 Oct 2026 08:00:00 -0500

It’s like “Mean Girls,” but everyone is 80.

So reads a 2018 Associated Press headline about a problem you may be surprised exists: bullying among older people living in assisted living facilities.

Shunning people from cafeteria tables, gossip, vandalism, physical scuffles and residents checking their mail at night to avoid running into an unkind cohabitant are just some examples.

While the issue may not be widespread, experts are telling the 65+ population, their loved ones and their caregivers why the problem exists and how to confront it.

Causes

Ari Lakritz, PsyD, is a clinical psychologist at OSF HealthCare who has taken a keen interest in mental health care for older folks. He points to a few reasons why senior home bullying might happen.

One, the seniors arrive with untreated (or sometimes even unknown to their caregivers) mental health issues.

Dr. Lakritz sums up the second reason: old habits are hard to break.

“The same types of personality dynamics, the same types of biases these individuals hold maybe as a product of the particular generation they grew up in. Any types of biases or beliefs about individuals different than them. Why would those go away just magically as they grow older?” Dr. Lakritz says.

Another simpler explanation: older people are cranky due to issues that come with age like chronic pain or feelings of helplessness.

Solutions

There’s not a one-size-fits-all solution to the problem of senior bullying. But Dr. Lakritz says it must start with the caregivers.

“A clinician not just reacting to different problems in the facility but proactively speaking with residents at least for a few minutes each day,” Lakritz suggests. “As well as having a really good referral system set up to psychiatrists, psychologists or another type of clinician if mental health concerns really do become a problem with individuals in that facility.”

And the facilities can take short-term steps, such as holding anti-bullying or anger management classes for staff and residents. Don’t allow residents to “claim” things in common areas like chairs or televisions to prevent others from being excluded. Include language on bullying in admission agreements that could allow staff to remove someone if they are a menace.

Families of the residents should check in with them frequently, too. Watch for changes in how they talk and act. A sudden desire to move out of a facility may be a sign of a bigger problem. Drop in for lunch and see if you witness any bullying yourself. If so, report it to staff.

The National Center for Assisted Living also has a document with tips to spot and stop bullying.

Visit the OSF HealthCare website for behavioral and mental health resources. If you or a loved one – of any age – are experiencing a mental health crisis, call 9-8-8, the digits for the Suicide and Crisis Lifeline.

Interview clips

From cracks to wounds: Winter skin care is important

Tue, 20 Oct 2026 08:00:00 -0500

Dry, cold weather can be a nuisance in many ways. It’s no fun to drive in. It can bring your mood down.

But Becki Walz, PA, a primary care provider at OSF HealthCare, has another thing you need to consider: winter weather can lead to cracks and other skin issues that, if not treated, can lead to serious wounds.

Cold weather basics

“In the winter, the air becomes cool and dry. It pulls all the moisture out of the air, which then pulls moisture out of your skin. That can disrupt the skin barrier. When your skin gets really dry, it can become flaky and itchy,” Walz explains. “As this gets worse, you can develop cracks that are painful and can bleed. More importantly when your skin starts to crack, it creates an opening for bacteria. It can lead to infections.”

If you scratch itchy skin, a wound can develop. Eczema (also called atopic dermatitis), which brings itchy, scaly patches, and psoriasis, which brings red, inflamed areas, can also occur.

Diagnosis and treatment

Walz says if your skin condition isn’t getting better at home through moisturizers and ointments (like Neosporin), see a health care provider.

“The wound is causing pain or has drainage. You notice swelling, redness or warmth. Those are all signs you could possibly have an infection,” Walz adds as more reasons to get medical attention right away.

A provider will ask when symptoms started and what you were doing at the time. For example, were you traveling? Were you around others with the same skin problem? Did you change your perfume or cologne?

“I’m also going to want to know how the skin changed from when you first started having symptoms to now,” Walz adds. “Did the skin just look dry before, and now you have redness or an open wound? Was it itchy, and now it’s just painful?”

A trick that providers love: come to your appointment with photos of what the skin looked like as the issue progressed. This gives providers a clear picture of things.

“Different diseases have different courses [in other words, how they progress]. Once you start itching the skin or putting things on it, it can change how the wound looks. So it’s important we know what it looked like at the beginning before anything else happened to the area,” Walz says.

Walz says for mild issues, a provider might recommend you just change your moisturizer and/or add a topical steroid like hydrocortisone. For infections, a provider might give you an oral or topical antibiotic.

Prevention

The top way to keep your skin healthy, Walz says, is to moisturize. Talk with your primary care provider or a dermatologist about what product is best for you. But generally, Walz says a thicker cream is better in the winter. For really dry skin, petroleum jelly can help. Chapstick is good for the lips. Walz says to moisturize from head to toe at least once a day. It can be after your morning or evening shower. If your skin is particularly dry, moisturize multiple times per day.

It’s also tempting to escape cold conditions with a hot shower. Don’t turn the lever all the way up, Walz cautions. Hot water pulls moisture out of the skin. Instead, take a warm shower for no more than 15 minutes.

“When you get out of the shower, you want to pat your skin dry. Don’t rub it dry,” Walz says. This lessens skin irritation. “Then while your skin is still a little bit damp, that’s the best time to put on the moisturizer. It will help lock in that moisture to your skin. If you let your skin completely dry, it lets all the moisture evaporate.”

A humidifier can also bring some moisture back into the air in your home. Just make sure to clean it regularly. And drinking water keeps your skin healthy, too.

“Prevention is so much easier than treating a serious wound,” Walz says. When in doubt, see a provider, she says.

A word about diabetes

For people with diabetes, winter skin and wound care is especially important.

“The elevation in blood sugar causes damage to the blood vessels, and that causes decreased circulation. There are less oxygen and nutrients being delivered to a wound. Those are things the wound needs to heal and fight off infections,” Walz says. “People with diabetes can develop neuropathy [which brings decreased sensation], especially in the feet. If they were to step on something and injure their foot or develop a wound, they might not always feel it. Sometimes by the time they notice, it’s already progressing and getting a lot worse.”

Serious wounds can lead to amputations. So people with diabetes should check their skin, especially their feet, at least once a day. Check the top and bottom of the feet and between the toes. And resist the urge to walk around with no or minimal footwear. If you just need to take Fido out for a quick bathroom break, put socks and sneakers on anyway. In fact, Walz says people should bundle up as much as possible when outside in the cold. Make use of those hats and gloves.

“If you’re outside for a long period and your feet feel cold, it’s really important that when you come inside, you’re careful about how you warm your feet,” Walz adds. “We don’t want to use a heating pad, a space heater or really hot water because of the possible reduced sensation. So it’s possible they could be burning their feet, and they wouldn’t know.”

Instead, put on socks and move your feet around (toe curls or a light walk, for example).

Learn more

Read more about how to keep your skin healthy on the OSF HealthCare website. OSF OnCall also offers virtual dermatology for quick access to skin care at home.

Interview clips

Frequently asked questions

Think about ink

Mon, 19 Oct 2026 10:30:00 -0500

Some areas of medicine fall into the category of “Experts know a lot about it and how to treat it.”

Others are more like “We’re still studying this, but be aware.”

Ink on items like receipts, food labels and kids’ toys falls into the latter category.

It all centers around a chemical called bisphenol S (BPS for short) that lurks on some of these items, says Jennifer Whitfill, APRN, a family nurse practitioner at OSF HealthCare. She says if BPS seeps into your body through the skin on a regular basis, you could be at increased risk for diabetes, issues with your reproductive and endocrine systems and other ailments.

So, what’s the level of concern?

Whitfill says more research is probably needed to get a full grasp of the risk. But it’s something to just be aware of and something to take simple steps to avoid.

“Don’t get a receipt if you don’t need it. Or have the store text or email it to you,” Whitfill says. “If you have to get a paper receipt, handle it for the least amount of time as possible. Experts say BPS can be absorbed into your skin within 10 seconds.”

Frequent handwashing can also help. But Whitfill cautions that hand sanitizer won’t do the trick.

“Do not use hand sanitizer before you get the receipt. The alcohol in hand sanitizer can actually make the BPS absorb into your skin quicker,” Whitfill says.

If you handle receipts regularly (such as a cashier), consider wearing gloves, and wash your hands during breaks.

“We do these things multiple times a week – get receipts, handle packaging – and don’t even think about it,” Whitfill says. “Just be aware that this risk exists.”

If you’re feeling unwell – whether you think it’s from BPS or not – and things aren’t getting better quickly, see a health care provider.

Interview clips

Rest day or chest day?

Tue, 13 Oct 2026 08:00:00 -0500

It’s advice you’ve heard plenty: if you’re sick, stay home and rest. But, health care providers also want you to be active. A sedentary lifestyle puts you at a higher risk for things like diabetes and heart disease.

So how can we reconcile the two? Maddy Draper, APRN, a health care provider at OSF OnCall, says it’s sometimes OK to exercise when you’re sick – if you know the dos and don’ts.

The basics

“For common cold symptoms – runny nose, sore throat, congestion and sneezing – it’s perfectly OK to continue working out. We use the ‘neck up rule.’ So with symptoms from the neck up, it’s typically OK to continue. Honestly, you might even feel a little bit better,” Draper says. “Anything lower than your neck – a deep cough, shortness of breath and chest tightness – is a sign you want to hold off on working out, especially strenuous workouts. Take it easy instead.”

If you’re dizzy, fatigued or have a severe headache, you should also pause exercising until you feel better.

Getting going

“Listen to your body,” Draper says when asked how to approach exercising when sick. “If you’re feeling OK and have a mild cold, you can continue your exercise routine as tolerated. If you’re down with flu-like symptoms – fever, chills, body aches and fatigue – you’re going to want to just do some stretching or walking.

“Don’t overdo it and do something your body isn’t used to,” she adds.

Biking, swimming or lifting light weights (at a pace you can tolerate) are other options. Exercise away from others to prevent the spread of illness. And as with any workout, if you experience dizziness, lightheadedness, shortness of breath, coughing fits or chest pain, stop and rest. If symptoms don’t improve quickly, see a provider.

“For severe chest pain or shortness of breath, you need to go to the emergency room immediately,” Draper cautions.

What’s in the bag?

Your “exercising when sick” bag might be a little fuller than the average day. Draper says hydration is extra important. Water or reduced sugar sports drinks are good choices.

“A lot of time when we’re sick, we’re sweating. So we want to replace those electrolytes and fluids,” Draper explains.

Bring other things to keep your symptoms in check. If you have a runny nose, you’ll want a supply of tissues. If you’re coughing or sneezing, bring a handkerchief to avoid spewing germs into the open air. Healthy snacks that are rich in fiber and protein are fine, too. Just avoid spicy, acidic and greasy food.

Aftercare

A warm, steamy shower or a sauna visit can provide multiple benefits after a “sick workout.” Aside from just making you feel good, Draper says they can help relieve sinus congestion.

The bottom line

“If you’re fighting a chest cold, for example, we want you to rest but also stay active,” Draper says. “If you’re laying around in bed for days on end, you’re not getting those deep breaths. The infection can settle in your lungs, and that’s typically what will turn into pneumonia.”

Learn more

Read more about orthopedic and respiratory illness care on the OSF HealthCare website.

Interview clips

COPD treatment has evolved

Wed, 07 Oct 2026 08:00:00 -0500

A diagnosis of chronic obstructive pulmonary disease (COPD) might bring fear and uncertainty. But Leah Knabe, APRN, a family nurse practitioner in pulmonology at OSF HealthCare, is reminding you that treatment has progressed in recent years, and a diagnosis doesn’t automatically mean a reduced quality of life.

A recap

First, a recap. Knabe says COPD is an obstruction in the airways, typically caused by inflammation from an outside irritant.

“Symptoms typically are cough, shortness of breath and excess mucus production. There’s wheezing from inflammation in the airways. The little bronchioles in our lungs get tight. Good airflow and gas exchanges aren’t happening. It leads to that shortness of breath. The disease typically progresses [gets worse] over time,” Knabe explains.

Knabe says COPD is the third leading cause of death worldwide, and around 81% of cases are undiagnosed. That makes it all the more important for people with COPD to see their primary care provider or pulmonologist regularly. A person could be treated with steroids, antibiotics or go on oxygen. Smoking is the biggest risk factor for COPD, so you should avoid cigarettes and vapes to preserve lung function. People who work around chemicals, like farmers, custodians and factory workers, are also at a higher risk.

More on treatment

Knabe says that just in the last year, COPD treatment has gotten better, leading to more options for the patient.

“We’ve had biologics become approved for use in COPD patients. They’re an injection that helps manage the inflammation that flares up the symptoms,” Knabe outlines. “There are new inhalers. There are nebulized medications that have come onto the scene in the past year. Those help with shortness of breath. There are other recommendations through the Global Initiative For Chronic Obstructive Lung Disease. Those include the antibiotic medication azithromycin three times per week for really severe cases.

“Inhaler technique is something that is overlooked a lot for COPD patients. We need to make sure they have the right technique to get the medication where it needs to go,” Knabe adds. “If that’s an issue for our severe COPD patients, they do make medication for the nebulizer that can help. If you can’t pull that medicine from the inhaler down into your lungs, there’s the nebulizer machine that fumes the medication. They sit and breathe that in versus trying to physically pull it down with the inhaler.”

In other words, there is hope, Knabe says. The goal is to help the person breathe easier for a long time. But early detection is key.

Learn more

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

Interview clips

Dirtier than you think: Keeping your home disease-free (part two)

Tue, 06 Oct 2026 08:00:00 -0500

Author's note: this is part two of a two part story on keeping your home clean. Click here for part one.

You’ve heard it plenty: staying illness-free involves daily healthy habits with your own body, such as coughing into your arm and frequent handwashing.

But the environment around you – specifically your home – needs daily attention, too, to avoid ailments lurking on surfaces and in crevices. Young kids and pets might get into these areas unintentionally and get sick with things like pink eye, salmonella, E. coli and a staph infection.

Kelsey Walker, APRN, a family nurse practitioner at OSF HealthCare, has a checklist of spots in your home that can be dirtier than you think and what you can do about them.

Personal items: You might think you don’t need to clean things like your phone, wallet, purse, keys, headphones and keyboards. But those items can, for example, hang out in pant pockets where dust can accumulate or on your ears where wax can get transferred to the device. Television remotes and video game controllers fall into this category too. Think about a dog or child sneezing on a device then going on like nothing happened.

So, Walker recommends wiping down these items with a wet wipe weekly. A can of compressed air can also help get dust out of crevices in devices.
Pets: “If they’re going outside and inside, they can bring dirt and bugs in. That can get on your carpet and furniture. It can bring bacteria to humans,” Walker warns. “So, wipe the pet’s paws when they walk in. Clean their toys routinely. When they put the toys in their mouth, bacteria can develop on the toys and on their saliva.”

Walker specifically points out that pets can harbor fleas, ticks and mosquitoes, which can then bite humans. So check your pet’s fur regularly, and keep them up to date with vaccines, grooming and medical care.
Miscellaneous surfaces: Knobs, handles and switches should get a “once over” with a wet wipe on a weekly basis.
Plants: Dead leaves can harbor fungi, so remove them regularly.
Air conditioning units: Change the filter at least once a year, and in between do checks to see if moisture has built up inside. Dark, moist areas like the inside of an AC unit can also be mold hotspots.
Towels: Change out and wash your kitchen and bathroom towels every few days.
Water bottles: Walker says this is a big one that many people forget about. Germs can especially linger on the top of the bottle and transfer to your mouth. So clean your bottle regularly, checking the label to see if it’s OK to put in the dishwasher or if you need to hand wash.
Appliances: Browse the home cleaning aisle of the grocery store to see what products are available to clean sink and tub drains, washing machines and dishwashers. This usually involves running a cycle with just the cleaning solution. Consider cleaning these appliances every couple months.

Take action

Walker says if you develop symptoms of an illness brought on by a dirty house, see a health care provider right away. Symptoms can include nausea, vomiting, fever, cramps, diarrhea, bloody stool, coughing, headache, fatigue and skin issues like bumps or discoloration.

Photos

Interview clips

Dense breast diagnosis | What's next?

Mon, 05 Oct 2026 08:00:00 -0500

A beloved actress from one of America’s most popular TV shows has shared the story of her breast cancer journey with the world.

Jenna Fischer, widely known as Pam from “The Office,” announced on social media she was diagnosed with Stage 1 Triple Positive breast cancer in December 2023.

The 50-year-old’s cancer journey unknowingly began after her routine mammogram in October 2023. She tells The Today Show’s Hoda Kotb that her doctor called with the results, saying they were fine, but that there were a few spots that were difficult to see. The doctor added that Fischer has very dense breast tissue.

Fischer went in for a follow-up breast ultrasound and received the news on her patient portal while on a hike by herself.

“I checked the portal on the hike, and that’s when I saw words like ‘invasive,’ ‘ductal,’ ‘carcinoma,’ ‘malignant,’” Fisher told Kotb. “And I was like, ‘Those words sound like cancer words.’”

Nearly one year later, Fischer announced that she completed surgery, chemotherapy and radiation and is now cancer free. She hopes by sharing her story, she can provide comfort and hope to other women receiving similar diagnoses.

Jamin Addae, MD, is a breast surgeon with OSF HealthCare. He says having dense breast tissue does not necessarily mean you have breast cancer, but it does indicate that you have a higher chance of developing the disease.

Different types of breast tissue

"Dense breast tissue is absolutely normal. Like everything else in life, there are variations of things. You don't have one thing being the same in everybody. Breasts are made of different tissues and some of them we call fatty tissues, which are plain fat. Then we have glandular tissue which is the tissue that forms all the glands that produce milk," Dr. Addae says. “Then you also have the fibrous tissue that supports the breast itself.”

Dr. Addae says seeing the combination of the three types of tissue helps determine how dense the breasts are. He recommends getting routine breast screenings once you reach the age of 40, which is recommended by the American Cancer Society.

That way if you end up having dense breast tissue, your physician may recommend additional imaging to better assess the breast if the needs should arise. Fischer’s story is a perfect example of this.

“Knowing that you have dense breast tissue makes you aware that you have a slightly increased risk than someone who doesn't have dense breast tissue," Dr. Addae says. “It also makes you aware that it's more challenging to read your mammograms, compared to somebody who just has fatty tissue or fatty breasts.”

Technology advances helping survival rates, quality of life

Dr. Addae says the number one technology helping breast surgeons do what they do are what are called localization devices.

“If it's a small, five-millimeter area of calcification, you should be able to get that area out without taking the whole breast off. But that's a big challenge and I think the localization devices have made it possible for us to have a little clip placed in that area. So, in the operating room, we're able to go exactly where the five-millimeter tumor is, only take out that area and conserve the rest of the breast,” Dr. Addae says. “There's also a lot of improvements we're having in treatments. We have better chemotherapy and immunotherapy, which we consider systemic therapy. Radiation is also improving. These have all translated into much better survival rates and quality of life for our patients, compared to 20 or 30 years ago.”

Dr. Addae adds that oncoplastic surgery, which includes combining plastic surgery techniques that improve cosmetic appearance in breast cancer surgery have also led to an improvement in aesthetic outcomes and quality of life of breast cancer survivors.

Ways to decrease the risk of breast cancer

- Stop smoking

- Decrease the amount of alcohol you drink

- Maintain a healthy weight

- Eat healthy

- Be physically active

- Breastfeed

- Know your family history

- Avoid hormone replacement therapy

Factors that increase the risk of breast cancer

- Female at birth

- Older age

- Immediate family member has or has had breast cancer

- Genetic mutations

- Hormone replacement therapy

- Early onset of menstrual cycle (before 12 years old)

- Late menopause (menopause after 55 years)

- Dense breast tissue

- Smoking

- Alcohol

- Post menopausal obesity

- Physical inactivity

- Never breast-fed

- No full-term pregnancies

- Radiation treatment for Hodgkin’s lymphoma

Video Interview Clips

Back-to-school health issues and how to avoid them

Tue, 29 Sep 2026 14:07:38 -0500

Summer fun has given way to the back-to-school routine. That means kids are in new spaces and around new people, raising the risk of pesky health concerns that could mean the youngster is home sick watching The Price Is Right or Bluey instead of learning.

Ameera Nauman, MD, an OSF HealthCare pediatrician, has a “keep my child healthy and happy” checklist for parents this school year.

Illnesses in the classroom: You’ve heard the saying that daycares and elementary school classrooms are a petri dish of yucky stuff. Kids are coughing, sneezing and touching things without knowing they’re spreading germs. Dr. Nauman says upper respiratory infections (colds) are common.

“Use a humidifier. Honey is a great natural cough suppressant. You can do steamy baths,” Dr. Nauman says, outlining what parents can try. “Teach your kids the proper way to cough and blow their nose. Teach them how and when to wash their hands. They should be washing as much as possible throughout the day.

“I also think eating healthy and maintaining good nutrition is key,” she adds. “Make sure the kids get vitamins with their daily intake of food and drink.”

Pink eye is also common in schools. It’s inflammation of the membrane that lines the inside of the eyelids and covers the eye.

“Most pink eye is caused by a virus. But sometimes if we think there’s a bacterial cause, we’ll treat with an antibiotic eyedrop,” Dr. Nauman says. “Pink eye is very contagious. If one person in the house gets it, it can be a domino effect because kids are all over each other. Prevention involves really good handwashing. And if you have a young infant or a child that has complex medical issues, keep them distant from others.”

And, teach kids to cough and sneeze into their sleeve, and they should not touch grimy surfaces then touch their face.

Sleep disruptions and anxiety about school: Kids tend to stay up late during the summer. Maybe they’re snacking on sugar-filled foods with their heads buried in devices. Start the back-to-school sleep routine if you haven’t already, Dr. Nauman says. As part of this routine, have the kids go to bed and wake up at the same time. Dr. Nauman says elementary school-aged kids need 10 to 11 hours of sleep. Older kids should get 9 to 11 hours. Teenagers can sleep for 8 to 9 hours.

“Everyone lacks sleep to some degree. But with kids, we don’t realize how much good sleep can affect their ability to learn, emotionally regulate themselves and carry themselves,” Dr. Nauman points out. “Sleep also makes sure that immune system gets some rest and is able to help the kid’s body stay healthy.

“If you have, for example, a nervous Kindergartener, drive by the school the week before classes start,” Dr. Nauman adds. “Say ‘OK, this is the time we’ll be dropping you off here. It’s going to be part of your routine.’ Give them a fun treat that day. Make it a memory that’s positive for them so that when the time comes to go to school, they’re ready.”

Some schools hold “meet the teacher” nights prior to the school year to introduce everyone to each other. Take advantage of those, Dr. Nauman stresses. Be excited for and proud of your kids.
Allergies: Ragweed is a big one seen in the fall, Dr. Nauman says. Symptoms include runny nose, sneezing, cough and itchy eyes.

“If you know your kids get allergies in August or September, start the allergy medication two weeks before. Before the symptoms are super bad, help your body get ready for them,” Dr. Nauman suggests. Also, know the child’s allergy triggers, and avoid them.
Asthma: School means kids are back in sports and activities. They’re running around and exerting themselves, leading to shortness of breath or even an asthma attack. Dr. Nauman says parents should work with their kid’s pediatrician to craft a written asthma action plan. Teachers and coaches should get a copy of the plan.

“Fifteen minutes before recess, gym class or practice, they need to use their inhaler,” Dr. Nauman says, giving an example of what could be in the action plan. “That’s one of the main ways we can try to prevent these asthma attacks from happening and interfering with kids’ lives.”

Learn more

Read more about keeping kids healthy on the OSF HealthCare website. Pediatric care at OSF includes local clinics like the one Dr. Nauman works at and OSF HealthCare Children’s Hospital of Illinois in Peoria.

Interview clips

Dirtier than you think: Keeping your home disease-free (part one)

Mon, 28 Sep 2026 09:18:49 -0500

Author's note: this is part one of a two part story on keeping your home clean. Click here for part two.

You’ve heard it plenty: staying illness-free involves daily healthy habits with your own body, such as coughing into your arm and frequent handwashing.

But the environment around you – specifically your home – needs daily attention, too, to avoid ailments lurking on surfaces and in crevices. Young kids and pets might get into these areas unintentionally and get sick with things like pink eye, salmonella, E. coli and a staph infection.

Kelsey Walker, APRN, a family nurse practitioner at OSF HealthCare, has a checklist of spots in your home that can be dirtier than you think and what you can do about them.

Bathroom: This is the most obvious one, but it’s worth the reminder. Showers, sinks and toilets should be cleaned daily. Keep the space ventilated. At the first site of mold (look for brown, black or fuzzy white spots or a stale, musky odor), take action quickly. A bleach and water mix (one part bleach and 10 parts water) might do the trick, or you might need to call a professional.

“Once a week, do a deep bathroom clean. Clean the bathtub, the toilet bowl and countertops,” Walker adds. “Even the toothbrush holder is missed a lot of times. So make sure that’s clean.”

Clean your shower/tub from top to bottom. Flush the toilet with the lid down to prevent tiny germs from traveling through the air and onto items. Keep those items, like toothbrushes, away from the toilet. The American Dental Association also recommends not sharing toothbrushes and swapping out your toothbrush every three to four months.
Kitchen: Sponges, cutting boards, sinks and refrigerator handles can all harbor germs, Walker says. Change or sanitize your sponges a couple times a week, she suggests. The U.S. Department of Agriculture says to clean your cutting board with soap and warm water often, especially when working with raw meat. Use a wet wipe on your fridge handles.
Laundry room: Walker says if you leave clothes in the washer too long, they can develop bacteria. So move them to dry promptly.
Garage: “That’s a dark place that can harbor moisture, dust, mold and mildew,” Walker explains. “So a couple times a month, I would sweep it out. Make sure you’re getting cobwebs and bugs out. Just get rid of anything that’s collecting moisture.”

Photos

Interview clips

Parvovirus: Not just for the dogs

Tue, 22 Sep 2026 08:48:11 -0500

If you’re a dog owner, you’ve probably heard of the Parvovirus.

The Parvovirus vaccine is common and recommended for all dogs, according to the American Veterinary Medical Association.

What is Parvovirus?

It’s nothing new, says Doug Kasper, MD, an infectious disease specialist with OSF HealthCare.

“It's a seasonal viral infection and it's spread by respiratory droplets," according to Dr. Kasper. “The majority of people will be exposed in childhood. Daycares, schools and any setting where you have kids together, touching each other and common equipment, you'll see Parvovirus spread.”

Symptoms and treatments

The main symptom is a rash that appears on the cheek, referred to as “slapped cheek rash.”

"Right now, we're seeing an increase in Parvovirus cases, but there is some bias to that. We don't routinely check kids for Parvovirus because it's a self-limiting illness. Some kids will get a rash, some will get a fever or not feel well for a bit of time," Dr. Kasper says. “But it usually resolves within a week, and it resolves with supportive care like hydration, sleep and maybe some Tylenol.”

The treatment of parvovirus lands in the realm of common sense. Monitor yourself and your child’s symptoms, wash your hands and stay home when sick. With the virus spread through respiratory droplets, sanitizing commonly touched surfaces is a good idea.

Who is most at risk?

The greatest risk concern is for pregnant women, because mothers can pass parvovirus to the fetus.

"There can be, especially in the first trimester, associated risks with the fetus that would require monitoring with ultrasounds to see if there is a severe infection. There are also older populations that are immunocompromised, specifically those with sickle cell anemia, where Parvovirus can cause problems with anemias or blood cell lines,” Dr. Kasper says.

Parvovirus and dogs

While the human and canine strains of parvovirus are different, Dr. Kasper says viral infections can come from pets, and that’s not limited to just the parvovirus. But he says he’s not worried about the transfer of the virus from dogs to people, because the parvovirus can’t actively change between the two.

Video Interview Clips

Another piece of the cancer puzzle, part one

Tue, 15 Sep 2026 08:00:00 -0500

Author's note: this is part one of a two part story on rehab's role in cancer care. Click here for part two.

Cancer treatment can be taxing enough. Surgery, chemotherapy, radiation, port management – they’re all possibilities.

But your treatment plan could also send you to physical, occupational or speech therapy. OSF HealthCare physical therapists Kelly Bogowith and Susan Young are shedding some light on what to expect.

Conditions and treatments

Conditions associated with cancer that could require therapy include:

Lymphedema: This is when fluid buildup leads to swelling in the arms or legs.

“Cancer tends to spread through lymph nodes,” Young says. “So when doctors do surgery and they’re taking out a tumor, they take out a couple lymph nodes to make sure [the cancer] hasn’t spread. One side effect that’s possible is lymphedema.

“When women have breast cancer, [doctors] will remove lymph nodes from the armpit, and the arm can swell up. Same thing for prostate cancer. The legs sometime swell up. Head and neck cancer can cause swelling in the head and neck,” she adds.

In physical therapy, people with lymphedema learn massage techniques and other lifestyle changes to reduce swelling. The person could also wear compression socks or bandages.
Pelvic floor issues: This is when someone can’t control, contract or relax the pelvic floor muscles, leading to chronic constipation, urinary or fecal incontinence or pain. Bogowith says this can happen to men or women, young or old.

“Physical therapists who specialize in pelvic floor therapy are well versed in how to identify and manage those conditions,” Bogowith says. “These are things that should not be ignored because they’re such an important part of quality of life.”

A therapist could teach you exercises, like Kegels, that support the pelvic floor. Or, you could learn bladder control techniques, like timed voiding. This is when you pee at certain times, like once an hour, not just when you feel the urge. When you get comfortable with one hour, you can increase the time.
Neuropathy: This can be a side effect of chemotherapy where you experience tingling, numbness, weakness or pain in your hands or feet.

“There’s no quick fix for neuropathy. Medicines can be given by a physician to help manage symptoms,” Bogowith says. “But in physical therapy, we tend to work on balance since they might have difficulty feeling ground underneath them. That can lead to falls.”
Cancer-related fatigue: Bogowith says fatigue – physical and mental – from cancer treatment is different from everyday fatigue in that it occurs when you wouldn’t expect it. It lasts longer and it doesn’t respond to rest. Her advice to cancer survivors is to not underdo or overdo daily activities. Stay active, but listen to your body and know when to rest. Try for 30 minutes of exercise for five days a week to help maintain a healthy weight. See a mental health provider if the mental fatigue becomes unmanageable.
Joint pain: Young says this is one you might not realize. She says cancer survivors tend to hunch over due to fatigue, stomach pain or just generally feeling down in the dumps. That poor posture can lead to neck, shoulder or back pain.

Tips and tricks

Bogowith and Young have treated plenty of cancer survivors, so they know how exhausting recovery can be. Aside from the usual advice (listen to your care team, and take advantage of community resources, they say), the two always try to keep spirits up.

“I think trying to keep a positive outlook as best you can is important. That’s not always easy, but I think mindset is important,” Bogowith says. “Also, good nutrition and proper rest.”

Says Young: “A lot of times when people have cancer, they tend to isolate themselves. Or they get isolated by their circle of friends because the friends don’t know what to do for them. Just reach out to make connections. Don’t isolate yourself.”

Learn more

Read more about how OSF supports rehabilitation and cancer patients. Cancer care at OSF includes the OSF HealthCare Cancer Institute in Peoria, Illinois.

Interview clips - Susan Young

Interview clips - Kelly Bogowith

Running on empty

Mon, 14 Sep 2026 13:30:00 -0500

Americans are getting more tired.

So says a new report published by the U.S. Centers for Disease Control and Prevention.

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

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

Symptoms and diagnosis

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

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

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

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

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

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

Treatment

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

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

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

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

Learn more

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

Interview clips

Online pharmacies: Fact vs. fiction

Mon, 07 Sep 2026 10:03:20 -0500

Weight loss drugs like Ozempic and Wegovy are more popular than ever, leading people to seek options that are quicker, cheaper and involve less prying questions than a traditional in-person doctor visit.

But here’s a statistic that should give you pause: Casey Zaring, RPh, PharmD, a clinical pharmacist at OSF HealthCare, says a 2023 audit by the U.S. Food and Drug Administration [FDA] found 95% of online pharmacies were not legitimate. This leads to concerns about getting bilked out of money or taking a counterfeit drug that could bring serious side effects.

“It skips a lot of checks and balances,” Zaring says of the online outlets. For one, he says, these websites typically don’t have a pharmacist check your full medical history to make sure you’re getting the right drug.

Legit or not?

Some red flags to look for when deciding to buy prescription drugs online:

Is the website based outside the United States?
Do you start on one website and get pushed to another to complete the transaction?
Does the site guarantee you cost savings? Zaring says it may look like a deal up front, but the final price tag might not be so good. Or, you might unintentionally sign up for auto-renewals. Zaring recommends first checking to see if your insurance will cover a medication.
Have other people or agencies flagged the outlet for possible problems? Zaring recommends the websites safe.pharmacy and BeSafeRx to check if the pharmacy is registered with the National Association of Boards of Pharmacies and complying with the law.

“How we know an online pharmacy is legal is they require a prescription by a licensed practitioner. You have a pharmacist review things, and the consumer has access to a pharmacist to ask questions,” Zaring explains. “Look for the outlet to be based in the United States and have a license in your state. Some online pharmacies will provide medications for patients even though they don’t have a license in the patient's state.”

Another law pharmacies have to follow is the Drug Supply Chain Security act. Zaring says this ensures all medications are logged and accounted for as they move from the manufacturer to the distributor. This makes sure all medications in the supply chain are legitimate and safe.

“In December 2025, the Food and Drug Administration warned about fake Ozempic,” Zaring recalls, noting what can go wrong if laws aren’t followed. “It looked almost identical to real Ozempic. It had lot numbers and expiration dates. But what they had done is created a syringe that looked similar and put on fake stickers.

“What pharmacists do then is go through and scan every medication that enters the pharmacy to ensure it’s directly from the manufacturer,” Zaring adds.

Consequences

Zaring says pharmacists’ biggest fear with these websites is someone putting something non-legitimate or harmful in their bodies. Is the syringe sterile? Has the drug expired? Is the dose correct? Is it properly diluted? Is it interacting with my other medications? Ingesting fake medications could lead to infections or other serious side effects.

Speaking on weight loss drugs: “If something is off by a decimal point, it’s a tenfold error. It can cause lack of movement in your gastrointestinal tract, obstructions and gallbladder attacks,” Zaring says. “If a person isn’t aware of the risks and talking to a pharmacist, they can upgrade their dose too quickly and cause more adverse effects like dehydration. Also with some of these online websites, there’s not continuous monitoring by a health care provider. No labs, check-ins or follow ups.

“The cost saving may be up front, but at the back end there may be an overall greater cost of having to see more health care providers because of adverse reactions or infections,” Zaring also warns.

If you’ve done business with an online pharmacy and have concerns, Zaring recommends talking to your primary care provider or a pharmacist at an in-person, well-recognized business. You can even bring the medication for them to inspect. You can also report pharmacies to the FDA at the BeSafeRx website.

Learn more

Read more about how OSF HealthCare pharmacists bring medication to you safely on the OSF HealthCare website. Some OSF HealthCare locations also have retail pharmacies that can be used regardless of whether you’re an OSF patient.

Interview clips

Frequently asked questions

Put me in, coach

Mon, 31 Aug 2026 07:32:10 -0500

A former college athlete and mother of a youth sportster, Emily Isom knows all about long nights at the ballpark.

But by day, Isom is a certified medical assistant in pediatrics at OSF HealthCare. She’s combining her life experiences to give parents a roadmap during back-to-school season: What sport or activity is right for my child? How can they get the most out of it?

The benefits of kids getting active

Physical: Isom says sports help kids strengthen muscles, speed, endurance and balance.

“They’ll be able to run further and faster,” Isom says, noting that improves lung and heart health.
Social and emotional: Sports can teach kids social skills like teamwork, communication and self-esteem.

“It helps them become who they are as a person,” Isom says. “It helps them take ownership of their communication. They can build that communication within a team.

“When you win, it feels great. But when you lose, some kids can take it really hard. They think they’re a failure and they’re not good at the sport. It becomes mental,” Isom adds, commenting on how sports can build skills to overcome stress, conflict and adversity. “But that feeling of being a failure is not true. You win and lose. That’s how it goes. But the key is to get better. They can work on kicking, running, hitting, catching or whatever it is.”

Plus, you never know when a teammate will turn into a lifelong friend.

Navigating the season

Isom says a parent should never pressure a child into a certain sport or activity. They won’t enjoy it, she says. Instead, keep the conversation light and open ended. For example: is there a sport you’ve seen on TV that you’d like to try? Or, show them videos of different sports. And parents should not be upset if their child chooses an activity out of the norm. Maybe a boy from a family of football players wants to do dance or theater instead. That’s OK, Isom says.

“Kids look for support from their parents in anything they do. It doesn’t matter if it’s sports or the arts. If it’s something they want to do, you should encourage and support your kid,” Isom says. “My daughter is really into art. She might want to do art instead of sports one summer. I’m all for it. She’s still interacting with people. She’s happy doing something she wants to do.”

Isom says if a child gets burnt out on a sport, they’ll usually tell you. Again, Isom says not to pressure the youth to finish the season. But have a conversation about what’s going on and the paths forward. If you have to pull the kid out of the sport for their health, do it.

“If they’re showing depression, anger or hostility over the sport, I wouldn’t press it any further,” Isom says.

And of course, be a supportive cheerleader from the stands. Don’t heckle or shout criticism.

“It embarrasses the kid. And those kids can develop anger issues. They learn it from their parents,” Isom warns. “It makes the kid feel like a failure when the parents are yelling from the stands. I’ve seen it. It’s not fun. It’s not cool.”

Learn more

Read more about keeping kids healthy in sports and everyday life on the OSF HealthCare website. Pediatric care at OSF includes local offices like the one Isom works at that can provide sports physicals and treatment or minor sports injuries, plus OSF Children’s Hospital of Illinois in Peoria.

Interview clips

The parent-teen relationship: So high school

Mon, 24 Aug 2026 08:51:16 -0500

Author's note: this is part of a series on the parent-teen relationship. Search the OSF Newsroom for Sara Bennett for other stories.

Proms. Friday night football. Advanced placement classes. It’s all on the mind of a child starting high school. And it comes at a time when the kid is becoming more independent from their parents. So naturally, the transition can bring some mental health challenges like anxiety, self-doubt and longing.

“Kids become more centered on their looks because they’re developing differently,” says Sara Bennett, a psychotherapist at OSF HealthCare. “Guys might ask ‘how come that guy is six feet tall all of the sudden and I’m still five foot two?’. It changes our self-concept, self-image, how we feel about ourselves and our confidence level.

“We see girls start to take a step back a little bit,” Bennett adds. “They don’t want to be the smartest one in the class. They’re sitting back. What their friends think about them is way more important than what Mr. Smith in chemistry thinks about you.”

Bennett also notes the sheer size of high school can be intimidating. Maybe the child went from small classes in a small building to being a freshman in a big pond with many teachers and coaches to get to know.

“There’s a lot happening in kids’ brains as they mature and go through those teenage years. As parents, we have to shift our mindset a little bit to be a better supporter and not so much that manager,” Bennett says.

Having the conversation

Curious, consistent and connected.

Those are the ideals Bennett says to keep in mind when parents and teachers are talking to kids about heavy high school issues. Ask about what’s going on and how it made the child feel, but be curious, not nosy and judgmental. Stay connected with your teenager, but understand that everyone has a busy schedule. A family dinner every night may not be possible, but catch up on the drive to soccer practice.

“Let them know you’re there to celebrate their wins and move through difficulties. Make the little moments matter,” Bennett says. “How can I help?” or “What’s a good outcome for this?” are good phrases to use.

“Figure out who they are, what success means to them and how you can best support them,” Bennett adds, noting an eight-year-old’s priorities will differ greatly from a 14-year-old’s priorities. “Having those open conversations and allowing them to be themselves means they’re more likely to come to you when stuff gets tough. If they feel there’s a lot of judgement and condemnation and not a lot of support, they’re probably going to go to other people or hold it inside. Then the parent is going to be on the outside of the relationship instead of the inside.”

For a child whose success means good grades, the conversation might include setting expectations in that area. Does the expectation mean certain grades? Certain advanced courses? Or just trying your best? If expectations are or are not met, what are the rewards or consequences? Expectations about social situations like parties could mean a pledge to not drink or use drugs. The parents could also promise to pick up the child from a sticky situation, like an out-of-control party, without judgement.

“Evidence-based research shows the more we connect with our kids in that way and not shy away from these conversations, the more likely they are to stay away from the riskiest decisions,” Bennett says.

Learn more

Read more about helping kids with their mental health on the OSF HealthCare website. Mental health care at OSF includes clinicians and support groups at hospitals like the one Bennett works at, the under-construction Meadowview Behavioral Hospital in Peoria, Illinois, and free resources like behavioral health navigators and SilverCloud.

Interview clips

What to bring to the hospital

Mon, 17 Aug 2026 10:30:00 -0500

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.

Interview clips

A vitamin D-lightful summer

Tue, 04 Aug 2026 08:00:00 -0500

Summer is a time to soak up the sun. Sun rays are a primary source of vitamin D, an important tool for our body. Should you be concerned that you’re getting too much or too little vitamin D? Experts say if you know your body and take the usual sun precautions, you should have a worry-free summer.

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.

Interview clips

Should kids use pre-workout supplements?

Mon, 03 Aug 2026 08:00:00 -0500

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

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

What are pre-workout supplements?

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

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

What are the risks of pre-workout supplements?

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

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

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

What are the benefits of pre-workout supplements?

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

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

Alternatives for improving athletic performance in kids

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

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

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

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

Video Interview Clips

Lesser known ways to feed your baby

Tue, 28 Jul 2026 08:00:00 -0500

Xandra Anderson likens infant nutrition to learning baseball.

“You start as a kid. You throw a ball, and it hits the ground immediately. Or you swing the bat and the ball goes nowhere. Or you swing too far, and it hits the back of your leg,” says the international board-certified lactation consultant at OSF HealthCare. “It takes practice. It takes a lot of learning.”

In other words, babies have the reflexes to open their mouths wide and smell and feel for nourishment, but they might not be good at getting the end result. The child can latch to the breast one day and be too tired the next day. That can leave moms frustrated and even embarrassed. They might have waited their whole life to breastfeed, and now it’s not working. Why me?

Never fear, Anderson says. Whether you choose breastfeeding or formula feeding, experts have alternatives to get you through those first few days or weeks if “plan a” is a bumpy road.

Spoon feeding: We hear about toddlers in the high chair getting spoon fed solid food. Here comes the airplane! But can it work with infants? Sort of, Anderson says.

“We can express that milk for mom. A lot of times we use hand expression, which is a very gentle way to do that. We do it right into a little plastic spoon. You hold the spoon up to baby’s mouth. They will stick their tongue out and kind of lap it up like a little puppy,” Anderson explains. “We’re not dumping it in their mouth and expecting them to swallow it. They need it in very small amounts to learn how to breathe while eating.”
Cup feeding: It’s like spoon feeding but with a small medicine cup. Express the breastmilk into the cup, put the cup by the baby’s lower lip and let them lap up the nourishment.
Dropper feeding: Express some breastmilk into a medicine dropper. Gently place the dropper in the corner of the baby’s mouth pointed toward their cheek, and squeeze out a tiny amount.

“They’re getting breastmilk while not having to drink from a bottle. That can, in little bits, give baby the strength they need to latch onto mom’s breast [in the future],” Anderson says.
Supplemental nursing system (SNS): Anderson says there are many reasons to use an SNS. For one, babies who might latch well at the breast lack the energy to actually get milk out by suckling. Birth is tiring, and they are sleepy. With an SNS, the baby still latches onto the breast, but there is a very small tube taped to the breast, aligned with the nipple. This allows the parent to provide milk from a syringe connected to the other end of the tube.

“We can still have mom holding baby and baby latching at the breast. We push milk through the tube very slowly. Baby is still suckling at the breast but getting milk from the tube,” Anderson outlines. “We can supplement without needing a bottle if that’s the parents’ preference.”

Learn more

Anderson says these alternatives are typically seen in the first few days, and mom and baby get the hang of feeding after that. But if problems persist, you can always talk to a lactation consultant. The OSF HealthCare website also has information about having a healthy pregnancy and birth. OSF also offers virtual breastfeeding support.

Photos

Interview clips

Infant nutrition misconceptions, part one

Mon, 27 Jul 2026 10:30:00 -0500

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.

Interview clips

Related stories

Mental health medication and pregnancy

Oh, my aching leg!

Wed, 22 Jul 2026 08:00:00 -0500

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

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

Causes

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

Arterial disease

“The arterial cause of leg pain is when people walk, and they get leg, calf, hip or thigh pain. That can be from less arterial flow down in the legs,” Dr. Khurana says. “When we walk, the muscles are demanding more blood. But because of blockages, blood doesn’t come.”
Venous disease

“Venous pain brings heaviness, tiredness and fatigue. Varicose veins and leg discoloration are signs of venous disease,” Dr. Khurana explains. “That pain seems to get better when you lay flat or with your legs up.”
Arthritis, or inflammation of a joint
Nerve issues

“We have large nerves that go down from the back,” Dr. Khurana explains. When those nerves are irritated, it can cause a condition called sciatica. “Then there’s small vessel nerve pain that causes tingling and numbness in the feet.”

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

Diagnosis and treatment

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

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

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

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

Prevention

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

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

Interview clips

The freshman 15, demystified

Tue, 21 Jul 2026 08:00:00 -0500

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

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

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

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

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

Some tips to consider:

Exercise portion control. Remember the saying “Are your eyes bigger than your stomach?”
If you’re on a meal plan that means buffet meals every day, go to a healthier station first. Start with a salad and a vinaigrette dressing, Bult suggests. Non-starchy vegetables as your side can provide fiber. Protein like chicken, fish, beans, chickpeas and tofu will help keep you full.
For exercise, find movement you enjoy. Don’t approach it as a chore. If you like pickleball, find a local league.
Keep healthy snacks, not junk food, at arm’s reach.

“When I was in college, I would have a protein smoothie in the morning to help fill me up,” Bult recalls. “But you could also keep fruit, string cheese, unsalted nuts or bell peppers with hummus. Just things that are healthier and quicker to grab and go.”
Smartphone apps can be a short-term tool to get you on the right track, Bult says. Apps can track what you’re eating, your daily steps and more.

“Those can help you understand the nutritional value of what you’re consuming,” Bult says.
Talk to your primary care provider or a dietitian if you need guidance. Research what your local school, health system or social service groups offer.

Learn more

The OSF HealthCare website has healthy recipes.

Interview clips

Seeing a therapist: Tales vs. truths

Tue, 14 Jul 2026 08:00:00 -0500

Mental health care starts with a first step, but that first step can be intimidating. Maybe you don’t want to let others know what you’re dealing with, or you’ve heard about friends having poor experiences while seeing a mental health provider.

Susan Hanson, DSW, LCPC, a psychotherapist at OSF HealthCare, is debunking misconceptions about therapy so you can feel comfortable and get the most out of your care.

Myth: Seeing a therapist is scary.

Fact: “People quickly learn it’s a safe place to talk about trials, tribulations and conflicts. It’s a very warm and inviting place,” Hanson says. She adds that even group therapy shouldn’t be intimidating. Group work can help build empathy and a sense of belonging. When you see others going through the same issues, you can often feel less alone.
Myth: My private health information is at risk of becoming public.

Fact: Hanson says this comes up often with her patients. They don’t want to talk about certain things with friends and family, but they’re also wary of talking with a provider. Hanson reassures that all health care providers abide by confidentiality and use software that keeps your information secure and private. She says the only reasons a provider must breach that confidentiality is if the person is a danger to harm themself or others or if there is evidence of child endangerment.
Myth: I’ll be back to normal after just a few sessions.

Fact: It’s usually not a quick fix, Hanson says. Therapy is something you need to buy into and stick with. Success is often seen after awareness, acceptance and internal structural changes in terms of emotional regulation and setting healthy boundaries.

“Some people can come in and have a quick fix. Maybe they’re nervous about moving. Or they have test-taking anxiety, and we can work through skills for that,” Hanson says. “But many other people have more complex trauma that might take longer to work through.”
Myth: Medication will fix me, and therapy is an easy way to get it.

Fact: Hanson stresses that mental health care providers are not medication dispensaries, nor will medication alone likely heal you.

“Sometimes medication is appropriate if there’s a biological basis [an issue innate within someone’s body, in other words], complex trauma or a diagnosis like ADHD or major depression. The medication can help enhance the talk therapy,” Hanson explains. She adds that a therapist can put a timeline on things. If, for example, anxiety symptoms aren’t improving after a few sessions, the provider could look into medications that could help.
Myth: I’ll see my therapist then go back to normal life.
Fact: Hanson says you have to put what you learn at therapy into practice. Common activities outside of a session include journaling, meditation, grounding exercises and finding a trusted person who you can go to if, for example, you’re having an anxiety attack. Some of Hanson’s patients have also benefitted from emotional support animals, she says.

“Reframing thoughts around a certain situation can be a good goal. Learn positive word choices. Rewrite the story around a situation,” Hanson says. Reducing anxiety is another big goal she’s seen with patients.

“Therapy is not a straight road. I like to see it like a dance. Two steps forward, one step back,” Hanson adds. “I also tell my clients that this bridge will take you halfway there. The rest, you walk alone. There’s only so much any one person can do for another person. We need to learn how to develop some of the skills outside of a therapy session.”

Learn more

Read more about mental and behavioral health care on the OSF HealthCare website. Mental health care at OSF includes providers like Hanson on the local level and the to-be-built Meadowview Behavioral Hospital in Peoria, Illinois, for people who need a higher level of care.

Interview clips

The Mediterranean diet and liver health

Mon, 13 Jul 2026 08:00:00 -0500

We’ve all heard the joke. Someone consumes something like alcohol and says, “My liver isn’t going to like this.”

But liver health – and more importantly what can go wrong with the organ – are no laughing matter. That’s why providers like Marcie Lindstrom, APRN, a family nurse practitioner in gastroenterology at OSF HealthCare, are getting the word out about how the Mediterranean diet can help keep our liver healthy.

How the Mediterranean diet helps

A good diet is a mainstay of liver health, both proactive and reactive when you develop a problem, Lindstrom stresses. The Mediterranean diet is one to discuss with your health care provider to see how it can work for you. This diet is mostly plant-based, incorporating things like fruits, vegetables, whole grains, beans, seeds, extra virgin olive oil, brown rice and seafood. It gets its named because it’s based on the eating habits of people who live near the Mediterranean Sea.

“A diet like this that’s rich in whole foods, fiber, unsaturated fat and antioxidants can help reduce liver fat. It improves metabolic markers and decreases inflammation in our liver,” Lindstrom says.

Lindstrom also states the obvious: the Mediterranean diet alone won’t keep your liver pristine. It must be part of a healthy lifestyle that includes exercise and avoiding risky behaviors like heavy drinking, smoking, high stress levels, mental health concerns, unsafe needle use and unsafe sexual relations. She encourages her patients to make small changes to achieve this healthy lifestyle. Swap chips for carrots for that mid-afternoon snack, and build your diet from there. Or, start your exercise routine by walking to the end of the block. Then when you’re up for it, walk a few blocks paired with some light weightlifting.

“Strength training [like weightlifting] helps build muscle mass and prevent muscle mass loss. That can help with your metabolism, which can improve liver health,” Lindstrom says.

Why this is important

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

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

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

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

Learn more

Read more about gastrointestinal health on the OSF HealthCare website.

Interview clips

The parent-teen relationship: Emptying the nest

Mon, 06 Jul 2026 07:58:24 -0500

Author's note: this is part of a multi-part series on the parent-teenager relationship. In the coming weeks, search the OSF Newsroom for Sara Bennett to find all the stories in this series.

Leaving for college or the workforce is one of the most momentous times in a young person’s life. But it’s stressful for parents too. Imagine dropping your only child off three states away, becoming an empty nester in the process. You’d probably shed a tear too.

Sara Bennett, a psychotherapist at OSF HealthCare, reminds you: these feelings are normal, and you’re not alone.

“Anytime we have an adjustment period, it’s hard. We have a lot of mixed emotions,” Bennett says. “Parents are really excited for their kids to go to college and have these opportunities. But at the same time, it’s kind of sad. You start reflecting on how much time you’ve spent with these kids and how fast it’s gone. So, there’s sadness, happiness, excitement and uncertainty. There are a lot of emotions.”

The transition can be even tougher if you come from a tight-knit family or a small-town high school where everyone knows everyone.

Luckily, there are ways to navigate the rough waters.

Tactics for a successful transition

Parents should be open with their kids about how they’re feeling.

“I’m excited for you, but this is hard for me. I’m going to miss you,” Bennett suggests as one phrase to use.
Set expectations.

It’s a very important conversation to have, Bennett says. Is the child expected to maintain certain grades? What happens if they don’t? How can they stay safe but have fun on the weekends? If that partying puts them in a tight spot, when should they call their parents for help? When should they work it out on their own? When and how often should each call or visit each other? An unexpected knock on the dorm room door from mom and dad would probably be a jolt to the system.

“I expect you to attend your classes. If you oversleep a time or two, that’s fine,” Bennett says, relaying another phrase parents can use. “But a lot of times, mom and dad are footing the bill for this. So, they have some skin in the game. You just want your kid to do well. You want them to be successful. Building habits in college continues that success pattern. The student can carry that through their adult years.”

Another scenario: colleges often have parent weekends once or twice a school year. Tell your child ahead of time that you’d like to visit. Brainstorm things to do.

Parents should also have expectations. If the young adult gets good grades and stays out of trouble, maybe the parents give them space or even a reward.
Create a cheat sheet of campus resources. That way the child knows where to go for things like mental health care, career coaching and social clubs. Bennett says finding like-minded friends in college can help the child feel connected to home.
Be prepared to experience different cultures. The student might come from a small town where everyone speaks the same language, has the same religion and eats the same food. Then, they go to a big college and are exposed to much more diversity.

“How are they going to be open and respectful to new experiences and still hold on to who they are?” Bennet ponders.

Seeing a mental health provider

If emotions surrounding a child leaving the nest are too much to bear and they’re impacting your daily life, Bennett says to consider seeing a mental health provider. Parents and teens can do that together or separately, or group sessions are sometimes offered. But again, the key is to make the move in advance of the child leaving.

“Counselors can help kids process emotions and teach them how they can reach out to parents and others [for help],” Bennett explains. “Sometimes kids go off to college, and suddenly they’re very overwhelmed. This seemed like it was going to be a really great thing. But they find themselves a small fish in a very big pond. Or they find the workload is very different. They think they can handle four or five classes, and they find out that’s a lot. They’re drowning. They’re not really sure where to go or what to do.”

Learn more

Read more about mental health resources available at OSF that can help build life skills. Some resources, like behavioral health navigators and support groups at hospitals like the one Bennett works at, are available even if you are not an OSF patient.

Interview clips

When to put the controller down

Mon, 29 Jun 2026 09:31:41 -0500

Entertainment evolves, but video games – no matter your console of choice – seem to be a constant. The games can have benefits, says Marla Nelson, LCPC, a psychotherapist at OSF HealthCare. They can lead to social connections and creativity sparks.

But, people young and old can get addicted to video games, possibly leading to serious mental health concerns.

“It can be a real problem,” Nelson says.

What happens and why

“Sometimes people use [video games] as a coping mechanism. They use them to get away from things they’d rather be doing,” Nelson explains. “They could bring you relief from depressive symptoms and anxiety. They allow you to get away from how you’re feeling.”

That, Nelson says, can lead to isolation and less in-person socialization. For adults, that can create rifts in relationships and at work. Or, you might focus so much on the game that you don’t take care of yourself as well, and you appear disheveled. Young gamers could also be exposed to adult content (like weapons or gambling), leading to a warped worldview.

“There’s a danger of desensitizing violence with video games and, really, TV too. Kids are exposed to much more than I was,” Nelson says. “So I do think there’s a reason content warnings are on games.”

Ways to be a healthy gamer

Know the warning signs. If you or someone you know is losing sleep or not taking care of other basic needs, it might be a sign they’re on the console too much.

“If you’re lying about how much you’re playing, that’s another indicator,” Nelson also points out.
For parents, take an active role in your child’s hobbies.

“Talk to your kids about what they’re playing, even if you don’t know the game,” Nelson suggests. “Sit and watch them. Kids are cool about showing you games. And if they’re not willing to show you, maybe it’s one they shouldn’t be playing.”

Nelson says you should also talk to kids about keeping priorities in order. Come up with a plan to balance video games, homework and more.

“Get down to the numbers. How long are they going to play each day?”
Having a plan can work for adults, too.

“Write it down. What’s appropriate? Can I follow these guidelines? Can I play video games for, for example, two hours a week? Is that reasonable? Can I stick to that? If I can’t, why can’t I?” Nelson says. “For some people, when they put it on paper, they find they can do it.”
Is it ever appropriate for dad to take the console away from the child? Or the wife to take it away from her husband?

“If you’re not able to self-regulate and stick with those guidelines you set for yourself, then yeah it might be time to try abstinence temporarily,” Nelson says. “Find things that the child can do instead. Let’s set up some play dates.

“If it’s an [adult] partner, have that conversation,” Nelson adds. “Say: ‘This is a problem. You’ve tried to regulate yourself, and I guess you can’t. Maybe you should talk to somebody about that.’”

Consider seeing a mental health professional. Nelson says there are even specific programs and centers to help with technology addiction.

“Get down to the nitty gritty about why you feel the need to game all the time,” Nelson says.

Learn more

Read more about mental health resources available at OSF that can help build good technology habits. Some resources, such as behavioral health navigators and support groups at hospitals like the one Nelson works at, are available even if you are not an OSF patient.

Interview clips

Prepare for warm weather and migraines

Tue, 23 Jun 2026 08:00:00 -0500

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.

Interview clips

Previous coverage

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

Breakfast on the go

Mon, 15 Jun 2026 10:30:00 -0500

It’s important to fuel up to start the day. Breakfast helps improve brain function, blood sugar levels, fatigue and the urge to overeat later, says Jill Heitzig, APRN, a family nurse practitioner with OSF HealthCare.

But sometimes life gets in the way. How can you work a healthy breakfast into a busy lifestyle?

Meal prep on the weekends. Heitzig says egg bites with vegetables are an option that will stay fresh in the refrigerator for a few days. Overnight oats topped with dried fruit or nuts are another good choice. Two cups of fruits and three cups of vegetables are good goals, Heitzig says.

“Keep things simple with a protein shake. If you’re having a busy day, a protein shake is a quick option to get some calories and protein to make your morning go a little bit better,” Heitzig says.

Choose healthier versions of breakfast staples. For example, pass on the syrup that has added sugar.
What about those sugary mainstays like cereal? Heitzig admits they’re tough to resist, especially for kids, in part because they’re advertised so much.

“Once in a while, it’s totally fine,” Heitzig says. “But I highly recommend adding a protein, like a breakfast meat. Or, add a fruit. This helps stabilize those blood sugar levels so we don’t have those spikes and dips over time.”
When can parents trust kids to have a healthy breakfast on their own? There’s no set age, Heitzig says. Every child is different. But, make it a conversation and set expectations early.

“Encourage those better decisions. Push them to make better choices,” Heitzig says. “Give them more options. Kids love to choose. Maybe they’ll keep leaning toward those [healthy] options rather than reaching for those sugary cereals and Pop Tarts.

“Also, let them be involved,” Heitzig adds. “Let them make their own yogurt parfait or eggs. I know mornings can be busy, and it’s not always possible. But letting them be involved when you’re there leads to better decisions on their own later in life.”

For adults on the go, research healthier options.

“Drive thru breakfast shouldn’t be a daily thing,” Heitzig cautions. But, you can make better choices. Skip the deep-fried morning dish in favor of something with egg whites or Canadian bacon.

Learn more

The OSF HealthCare website has healthy recipes.

Interview clips

Welcome to your life

Tue, 09 Jun 2026 08:00:00 -0500

The tassels have been flipped. The pictures framed. You’ve enjoyed the post-college graduation honeymoon period.

Now what?

It’s no surprise that going from school to the “real world” can bring stress, anxiety and other mental health challenges. What matters is how you respond, says Rachel Yuhas, LCPC, a psychotherapist at OSF HealthCare.

Common issues

Yuhas says it’s not uncommon for recent college graduates to fall into temporary adjustment disorder. She says that’s not full-blown depression or anxiety but rather temporary symptoms seen during a life adjustment period. The person could isolate themselves, have decreased motivation or have difficulty maintaining a routine.

Sending out resume after resume with no job offers can also lead to frustration and feeling down.

“If you’re not able to find your dream job right now, find a filler,” Yuhas suggests. “Work at the library. Food service. Volunteer. It can build your resume. That work doesn’t not mean anything. It’s just a way to stay busy and active.”

What about making friends? You hear anecdotally that it’s tough to do so in adulthood. Your college friends have gone off on their own, and now you’re in the 9 to 5 grind.

Yuhas concurs. “It’s challenging,” she says.

“Your coworkers can be your friends. That’s OK,” Yuhas suggests. “Some people don’t want to be friends with their coworkers, and that’s fine too. So find ways to put yourself out there. I’ve had people go on friend-finding apps or join a workout class. They have a community of the same people they see all the time. Even just daily socialization. Go to the grocery store. Be around people.”

And lastly, Yuhas says if you have to move back in with your parents for a while after college, don’t feel ashamed. Rather, she says to take advantage of the reduced cost of living. And show your gratitude for that, of course.

Ways to cope

“I tell people: get in a routine, especially if you’ve graduated from college and don’t have a job lined up. It can be really hard if you don’t have things going on throughout your day. Have a sense of purpose,” Yuhas notes. “If gyms are your thing, join a gym. You’re getting socialization and helping your body and the chemicals in your brain. Go to the library. Join a community group.

“If you do get a job, be mindful of the Monday through Friday routine,” Yuhas adds. “Make sure you’re doing [pleasurable] things on the weekends, not just the same meal prep and laundry. Try to break it up and have things not be super consistent.”

Parents and other loved ones should also take an active role in helping the young adult blossom, Yuhas says.

“Be open. Be there for that person. Notice things and make observational statements like ‘Hey, I’ve noticed you’ve been late to work a couple times. How are you?’,” Yuhas says. “Or ‘I noticed you’ve been having trouble doing your laundry’ or ‘You haven’t been getting out of your room when you come home from work. How are things going?’

“Gentle check-ins and observations are better than accusing them,” she adds.

If the stress of young adulthood is too much to manage or if the person is a threat to harm themselves or others, see a mental health provider right away. One-on-one sessions, sessions with the parents or group sessions are all options. The provider could even help with career coaching.

“It’s a non-judgmental space to talk about the shift in your life. Because it is hard,” Yuhas says.

Learn more

Read more about mental health resources available at OSF that can help build life skills. Some resources, like behavioral health navigators and support groups at hospitals like the one Yuhas works at, are available even if you are not an OSF patient.

Interview clips

Vapes and kids: Spotting them, quitting them

Mon, 08 Jun 2026 10:30:00 -0500

Just like technology has evolved, so have things in the vaping space. The risk for cancer, stunted brain development and other serious ailments remains the same. But the look of the vapes, the sensation you get when using them and the age at which kids start vaping all are changing. That’s according to Karen Boyd, Heather Thompson and Jessica Williams, Mission Partners (employees) at OSF HealthCare Moeller Cancer Center in Alton, Illinois, who have been talking to parents and kids in the region for years about the dangers.

Vaping: a recap

A quick recap on the dangers of vaping:

“Nicotine is a drug, and it’s addicting,” Boyd, a nurse navigator, says plainly. “Vapes can use other chemicals. They can use cannabis. Vapes aren’t regulated by the U.S. Food and Drug Administration. So you don’t know how much nicotine could be in there.”

Boyd adds that she’s seen kids as young as elementary school age experimenting with vaping. Her advice is to stop as soon as possible or never start.

Spotting symptoms, devices

Signs that kids might be vaping that parents and teachers should watch for:

Changed demeanor, like mood swings
Frequently stepping away, like asking to go to the restroom a lot at school

“They want to go smoke because they’re addicted already. They need that time. They have to go hide,” says Thompson, a breast health navigator. “Same thing at home. They constantly go to their room or bathroom.”

New odors coming from your child or their belongings. Williams, a radiation therapist, notes that the smell could be good, like minty.
Listen for kids using new phrases. Vapes are also called hookahs, pens, tank systems and mods.

Adults should also know the changing look of vapes. Boyd says they could be in plain sight in your child’s room, and you could miss them. Vapes can look like computer flash drives, ink pens, key fobs, candy canisters and even handheld video games.

Talking to kids

First and foremost, Boyd suggests taking a loving tone when talking to kids about the dangers of vaping. Don’t start by accusing them of wrongdoing.

“Gather information. Encourage them to open up. Make it a safe place,” Boyd says. “If they don’t feel comfortable talking to mom or dad, maybe try somebody at church, an older sibling, a school counselor or a teacher. Find those accountability people.”

If your child has a hard time opening up, talk to their pediatrician so they can broach the subject at the next appointment. During the appointment, offer to step out of the room so the child isn’t nervous to talk about their habits.

Thompson adds to keep kids active. If you’re playing backyard baseball with them, you know they’re not vaping.

“We want you to be healthy and live a long life,” she adds, suggesting words to use with your child. Not to mention the money you’ll save.

What about smoking?

How does smoking a traditional cigarette or cigar play into all this?

Boyd says some people see vaping as a way to quit smoking. She says that’s a bad idea. Talk to your health care provider instead about medication and other options.

At OSF Moeller Cancer Center, Boyd, Thompson and Williams offer a smoking cessation program. Providers can refer patients to the program, or they can self-refer by calling (618) 474-6791. OSF then connects the person with resources to quit and provides regular check-ins. Schools, businesses and community groups can also call to see how they can benefit from the program.

“Working on oncology, we see the back end. We see patients who have been 30-year smokers. They have a CT scan, and they find an abnormal mass,” Thompson recalls. “So we try to catch them early. We have younger patients who are seeing their primary care provider. Their provider says they’ve been smoking for five years, and they put the referral in. Well, we just saved them 25 years of smoking if we can get them to stop now.”

“Don’t see it as a failure,” if you can’t quit right away or if you relapse and smoke a few, Boyd adds. “Try again. We’re not all made the same. Quitting looks different for everyone”

Interview clips - Karen Boyd

Interview clips - Heather Thompson

B-roll

Skin care is not skin deep

Tue, 02 Jun 2026 08:00:00 -0500

As a longtime health care provider, Amber Oberheim, APRN, always thought she was taking good care of her skin. She’s counseled patients on the topic and even spoke about it at a community forum. But a recent trip to the spa reminded her of what’s true for all our health care: there’s room to do better.

“The worker asked what I used to wash my face. I said I use a bar of antibacterial Dial soap. She did not like that response,” Oberheim chuckles. “So I did a little bit of research. I found that product is extremely drying [for the skin].”

Now, Oberheim, a family nurse practitioner at OSF HealthCare, is reminding you about what happens to aging skin, what you can do to maintain your skin and the serious consequences if you don’t.

Aging skin

Oberheim says it’s natural for your skin to dry and thin with age.

“It tends to lose collagen and elastin. Some of the oil and sweat glands that provide natural moisture, especially on our face, start to decline,” she says. “That leads to more lines and wrinkles.” Sagging skin is also possible.

Some of the changes may be genetic (in other words, passed down from family). But Oberheim says sun exposure plays a big role. If you have a long career working outside, for example, your skin may change faster. Smoking can also accelerate skin breakdown.

Consequences

Some people may see skin care as purely cosmetic. If I’m not a model or television news anchor, I’ll just do the bare minimum.

That’s not the right approach, Oberheim says. Poor skin care, especially in older adults, can lead to persistent bruises and skin tears leading to wounds.

“Sometimes it doesn’t take much. I’ll see patients who have small dogs that jump on them. Even just the clawing from the dog will put a tear in the skin because the skin is so thin and fragile,” Oberheim recalls. “When that happens, we have to make sure to keep the skin clean and dry. If we end up with an infection, that can lead to cellulitis. Cellulitis can lead to other things, including sepsis [a possibly deadly condition where your body responds improperly to an infection]. So we’d need to take precautions and fix the infection with maybe some antibiotics.”

The bottom line, Oberheim says, is if your skin problem isn’t responding to at-home treatment after a few days, see your primary care provider or a dermatologist.

Other conditions

Other skin conditions to be aware of:

Eczema (also called atopic dermatitis): This causes dry, itchy scaly skin patches. Experts don’t know exactly what causes it. But Oberheim says allergies, asthma and even stress can play a role, and it’s often worse in the winter. She says eczema can affect all ages and appear anywhere on your body.
Rosacea: This causes redness, pimples, broken blood vessels and, in severe cases, a misshapen nose. It most often affects the face and eyes.
Age spots (also called liver spots): Oberheim says these look like “big freckles.” They’re often flat and dark-colored. They’re associated with sun exposure, and so they’re often seen on the head and face.

“They’re usually not super problematic, but they’re not cosmetically appealing,” Oberheim says.
Psoriasis: This causes inflamed, red raised areas of skin that can itch and be painful. This is often seen on the scalp, elbows, knees and lower back.
Poison ivy and oak: Oberheim says she sees these issues often in her clinic. When someone rubs up against the plant or an object that’s touched the plant, they can get a red, bumpy itchy rash with fluid-filled blisters.

Prevention

So, what should your daily skin care routine be? Should you be getting facials at the spa regularly? That’s probably not necessary, Oberheim says. But daily washing and moisturizing is. Look from certain things on skin care product labels: retinol (helps with skin firmness and reducing wrinkles), vitamin C (helps brighten age spots), hyaluronic acid (helps with moisturizing), niacinamide (helps reduce redness), collagen and peptides.

Other things to consider:

Wear sunscreen of 30 SPF [sun protection factor] or higher when outside, and reapply it every few hours.
Wear protective clothing like a wide brimmed hat, long sleeves and long pants when outside. Wash clothes right away when you get home. Also, know which plants are in your area to avoid the pesky ones.
Don’t smoke.
Drink plenty of water all the time, not just during outdoor activities.
Don’t bathe or shower in very hot water. This can dry the skin.
Try not to itch any skin lesion. You don’t want a wound to open and risk an infection.
Know your body. Watch for suspicious moles or lesions that might be a sign of skin cancer. Experts say you can remember the ABCDEs: if the mole is asymmetric, has an irregular border, has an odd color, has a big diameter or is evolving, see a provider.

Learn more

Read more about how to keep your skin healthy on the OSF HealthCare website.

Interview clips

Take a look, it’s in a book

Mon, 01 Jun 2026 08:24:15 -0500

As a pediatrics expert and mother of an eight-year-old, Emily Isom has seen the screen time debate firsthand.

“Kids are being introduced to technology early,” says Isom, a certified medical assistant in pediatrics at OSF HealthCare. “COVID was one of the reasons. Kids did schoolwork on their devices. That turns into using technology throughout the day. They get attached and addicted to scrolling and swiping. It’s glued to their hands.”

One way to break the cycle? Good old-fashioned ink and paper. Isom is reminding people, young and old, about the pitfalls of excessive screen time and the benefits of reading for fun, not just when you have to.

The concerns

Isom says constant screen time can weaken kids’ memory and concentration.

“It’s hard for a kid to focus on a reading assignment in school because they are so used to quick swipes on their device,” Isom says. Long term, Isom says this can lead to poor grades, missed academic opportunities and even a diagnosis of a learning disorder.

“Anxiety is also a big concern. I see this in older kids,” Isom adds. “Bullying online causes a lot of anxiety. There’s social pressure. They want to be not left out. Who’s texting me? What’s going on online? Am I going to miss this party? Is there something going on I should be involved in? They focus on this instead of schoolwork.” Isom also says kids are exposed online to traumatic news stories and adult content, leading to confusion about the world, stress and other mental health concerns.

The benefits

“If kids read on a regular basis, it’s going to sharpen their mind. It’s going to help them excel in academics. It’s going to give them a more open mind to the world. It’s going to help with memory,” Isom says. They’ll be more curious, she adds, not just about the book but about the world. This can pay off when they’re exposed to other cultures in college and the workplace. Books can also be an escape from everyday stress.

“Reading for fun [not just when it’s required for school] helps you find things you’re interested in,” Isom adds. “You might find a book you had no idea about. You open the book and realize ‘I like reading. I like this genre. This is different and cool.’ Then you keep reading. You want to learn more. It’s like being on the edge of your seat with a movie you can’t stop watching. It brings happiness. It’s almost magical.”

Tips for adults

How can parents and teachers get young ones to rediscover their love for reading?

Let your child pick the book, but give them options that are fun and light. Save the books on heavier topics for when they get older.
Make books available throughout your home. Place books on shelves or nightstands in bedrooms, living rooms and playrooms.
Let kids see you read.

“If they see you read, they’re going to read,” Isom says.
Read with your child.

“I can’t stress that enough. Reading with your child is going to get them to read more,” Isom says. “When you’re with them, showing them words and interacting with them, you’re challenging their brain. Kids love that. They say, ‘Hey mom, can we read this book tonight?’ Next thing you know, it becomes a habit. It’s a nightly thing.”
Create a reward system for reading. For example, put a sticker on a posterboard for every book read. At 10 stickers, the child gets a reward like a toy or special meal. Isom says after a while, the child might forget about the rewards because they’ve developed a love for reading.

Traditional or tech?

We live in a digital world where some people read on electronic devices like a Kindle. Is that OK, or should you stick to paper books?

Isom says e-readers are fine since it’s not a constant scroll like social media.

Learn more

Read more about keeping your child healthy on the OSF HealthCare website. Pediatric care at OSF includes local clinics like the one Isom works at and OSF HealthCare Children’s Hospital of Illinois in Peoria.

OSF also offers resources if your child’s screen time requires a visit to a mental health provider. Some resources are available even if you are not an OSF patient.

Interview clips

Planes, trains, automobiles…and your health (part one)

Thu, 28 May 2026 08:00:00 -0500

Author's note: this is part one of a two part story on staying healthy during summer vacations. Click here for part two.

Summer means getaways to de-stress and make memories. But the last thing you want is to catch a cold or worse, especially if you’re halfway across the world where health care resources might be different or scarce.

It's not too late to make some quick preparations, says Jennifer Whitfill, APRN, a family nurse practitioner at OSF HealthCare.

Stop by the doctor’s office: Whitfill says if you haven’t seen your primary care provider for a physical exam in a while, make an appointment before vacation to address any lingering health issues. This could include getting vaccines depending on your health and where you’re going. Whitfill says typhoid fever (seen in southern Africa, Asia, Central America and South America), yellow fever (Africa), hepatitis A (remote or underdeveloped areas) and rabies are ailments to protect yourself against.
Stock up on over-the-counter medication.

“It’s important to be prepared,” for when these medications are needed, Whitfill says. “Consider packing Tylenol or ibuprofen, anti-allergy medicines like Claritin, Zyrtec and Benadryl. Dramamine is a good one for motion sickness or nausea. Some people reach out to their provider if they’re going on a cruise. There’s a prescription called a scopolamine patch that you can put behind your ear. It’s good for three days and helps offset motion sickness.

“Eyedrops are good if you have seasonal allergies. Over-the-counter saline or Pataday drops,” Whitfill adds. “Creams like hydrocortisone and triple antibiotic ointment are good to have.”

For outdoor trips like camping, essentials including a first aid kit, sunscreen and bug spray are must-haves, too. Know if you’re on a medication, such as certain acne creams and menstrual cycle medications, that makes you more prone to sunburn.

And regardless of what you pack, Whitfill says flyers should check the Transportation Security Administration guidelines about what can come on a plane. She says to leave medicines in their original packaging when preparing airport luggage.

Medicine, part two – before you go: You might hear travel bloggers say to boost your immune health before traveling to reduce your risk of catching something. Is the advice overblown?

Whitfill says no. She says elderberry, vitamin C and D and zinc are all good supplements to take before a trip. Start three to four weeks before departure, if you can. And if you have concerns about supplements interacting with prescription medication, talk to your provider.
Check the U.S. Centers for Disease Control and Prevention website for travel advisories about disease outbreaks, civil unrest and more.

Interview clips

Maintaining your voice

Tue, 19 May 2026 08:00:00 -0500

Author's note: This is part two of a two part story on voice disorders and maintaining your voice. Read part one here.

Auctioneers and sports announcers have to fill a room with their voice. Singers like Taylor Swift and Bruce Springsteen belt on stage for three-plus hours. How can they – and you – keep the voice strong and avoid hoarseness or worse, such as a voice disorder?

Some voice issues are unavoidable, but experts like Ashley Brim, a speech language pathologist at OSF HealthCare, want you to have the full picture. She says there are everyday tips to keep your speech mighty.

Maintain a healthy lifestyle through diet, exercise and keeping up with doctor appointments. Brim says this reduces your risk of a stroke, which can lead to a voice disorder. It can also prevent everyday illness and coughing.

“If someone has had the flu or COVID and they’ve had a consistent cough, it can cause trauma to the vocal cords,” Brim explains. “The vocal cords are closing so rapidly with each cough.”

Using a humidifier and taking lozenges without menthol can help with that pesky cough, Brim adds.
Aim for 40 to 60 ounces of water per day.

“That’s very helpful in maintaining a healthy environment for your vocal cords. It makes sure they’re not getting too strained,” Brim says.
Watch your caffeine. High amounts can strain your vocal cords, Brim says.

“Do you really need that second latte at noon?” she asks with a smirk.
Don’t yell all the time. Obvious, right? But it’s tricky if you use your voice for a living.

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

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

Learn more

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

Photos

Interview clips

No more “tough it out”

Tue, 12 May 2026 08:00:00 -0500

While living in Greene County, Illinois, in the 1980s and 1990s, Lea Anne Varble took a gut punch each time she heard about a suicide in her community. Eight to 10 in total in 15 years, she says.

“It just took me aback,” she says.

What the tragedies had in common: the person faced mental health challenges common to a rural setting.

Varble, a clinical psychotherapist at OSF HealthCare, knew she had to do something about it. So not only did she devote higher education time to studying the problem, but she’s also now getting the word out about the resources available.

The issues

Varble says stress and isolation are often experienced by people living in a rural setting, such as a farmer. There’s also a desire to be self-sufficient – a trope associated with farmers and other rural residents for decades.

“People living rurally often are independent. So, when stress comes, they want to handle it on their own,” Varble says.

Varble also knows the issues – stress, anxiety and even depression – of planting and harvest season.

“Hours and hours,” in the field, she says. “You’re expected to keep working even if you don’t feel well. Even if the stress is getting to you. You have to get up and do it again. Or at least that’s what your father before you did and his father before him.”

The work ethic can be admirable, but it can lead to medical issues if left unchecked.

And, the heads of some rural households are caring for two generations: their kids and their parents. School, chronic illnesses and advanced care planning are just more things to add to the to-do list. Varble adds that older adults in a rural setting are more likely to see themselves as a burden and choose to end their life.

Treatment

Varble says getting better starts simply with noticing the problem and talking about it with a trusted adult, like a friend, family member, faith leader or a medical professional.

The good news is that mental health professionals have made strides in this area, such as telemedicine and mobile health services. And society is more willing to talk about mental health. Farming magazines have articles on mental health, for example.

Other ways to help that Varble has picked up over the years:

Get to know your neighbors and local organizations, like churches and businesses. Then, lean on them for help when the stress gets to be too much.
Look into resources offered by state or federal agencies. In Illinois, where Varble works, the Family Farm Resource Initiative operates a 24/7 hotline and email.

“Individuals can receive support from trained professionals who understand the unique challenges faced by those in the agricultural sector,” the initiative website states. “The helpline offers specialized assistance, including mental health resources and agriculture-related support, ensuring that farm families have access to the help they need.”
Health care professionals should encourage people with rural backgrounds to become therapists.

“It’s someone from their community who understands what’s going on,” Varble says.

Interview clips

Lifespan vs. health span

Mon, 11 May 2026 10:30:00 -0500

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

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

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

Guidelines

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

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

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

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

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

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

Limitations

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

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

The bottom line

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

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

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

Learn more

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

Interview clips

Walk which way?

Tue, 05 May 2026 08:00:00 -0500

Walking is one of the simplest ways to keep your body in good shape. A simple stroll around the block each morning might be the ticket. But sometimes, different styles of walking trend online as a “hack” to get better results. John Rinker, MD, an internal medicine physician at OSF HealthCare who focuses on longevity, breaks down what you need to know.

The styles

Backward walking: “It works different muscle groups than forward walking. You’re going to work different parts of your shin. It’s going to help a lot with ankle mobility,” Dr. Rinker says.

Try walking backward for a couple minutes on your walk. Keep safety in mind by avoiding trip hazards. Look for an even, non-crowded surface, like a sidewalk or track. Dr. Rinker doesn’t recommend it on a treadmill.
The number six: There are a few workout variations that incorporate the number six. One encourages you to walk for 60 minutes at either 6 a.m. or 6 p.m. Another suggests a six-minute warmup and six-minute cool down, while others say six refers to getting active six days a week.

“The 6 a.m. or 6 p.m. – what I love about that is it schedules the walking,” Dr. Rinker points out. “For some, the barrier to exercise becomes their life schedule. Things get in the way. You meant to exercise, but you look back on your day and realize you never did. Then a week goes by [with no exercise].”
Farmer’s walking: This is where you walk with a heavy object in each hand for a defined distance. Think of a farmer carrying seed bags back to the barn. Dr. Rinker says this can help with balance, muscle growth and grip strength – all things proven to increase longevity.
Rucking: This is walking with a weighted vest or backpack. Dr. Rinker says this came into the mainstream after people saw military members walking with all their gear. Like farmer’s walking, rucking burns fat and builds strength, including in your heart, without increasing speed.

Dr. Rinker says it can be as simple as loading up a backpack with books or other household objects. Just start with a small amount, and work your way up.

“It doesn’t take a lot of weight for you to really feel it within the first 10 to 20 minutes. You don’t want to be stuck far out with a heavy backpack,” Dr. Rinker warns.
Japanese walking: This involves alternating between slow and fast walking. Dr. Rinker says to think of it as high intensity training but in a walking format. If you set out for a 30-minute walk, try switching from a brisk pace to a slow pace every three minutes. Dr. Rinker says this can be especially beneficial for people who are not well-conditioned. He says it can strengthen your heart.

“For people who have a fear of exercise, this is a nice way to ease in,” Dr. Rinker says.

The bottom line

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

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

Why it matters

Are you doubting that walking is for you?

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

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

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

Limitations

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

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

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

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

Learn more

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

Interview clips

Big emotions, bigger solutions

Mon, 04 May 2026 10:30:00 -0500

Anger. Sadness. Anxiety. Fear.

The Inside Out movies may be onto something.

They’re examples of “big emotions,” says Rachel Yuhas, LCPC, a psychotherapist at OSF HealthCare. Yuhas says it’s OK to feel these emotions, but you should know how to react to them. When you’re angry, for example, swinging your fists at others is a bad idea.

“A big thing is taking accountability first,” Yuhas says of managing these emotions. “Often when you have a big emotion, it can impact people around you.”

Yuhas also preaches techniques to ground yourself like deep breathing, taking time out from stressful situations, meditation, journaling and practicing mindfulness.

“With children, having them interact in a group might be really effective because they can learn from their peers. They can learn how to have those relationships. They even learn how other kids might be having these emotions,” Yuhas says. “I might also incorporate play therapy with kids because it’s more their style. They might receive that better.”

For adults, Yuhas often uses dialectical behavior therapy (DBT). She says it’s a type of therapy where the person learns skills to use in the outside world.

“We talk about mindfulness skills; meditation and interpersonal effectiveness, which is how to communicate with people in an effective way when you’re experiencing big emotions,” Yuhas explains. “We talk about stress. Say you’re at a nine on the stress scale and you need to come down to a seven. There are also emotional regulation skills we talk about.”

Details to know about some of these tactics:

Mindfulness: As the name suggests, try to keep your mind full. Use your senses to notice things that you wouldn’t otherwise, such as a painting on the wall or the scent of a food truck.

“We want to come back to the here and now instead of ruminating on the emotional turmoil we’re experiencing,” Yuhas says.
Communication: Yuhas will coach people through tough conversations. For example: You’re mad at your partner. Instead of throwing an object against the wall, think about how you’re really feeling and what triggered the anger. Find a way to communicate that without a “catastrophic reaction,” Yuhas says.
Distress tolerance: Yuhas says it starts when knowing that you’re highly stressed – in the “red zone” or toward the top of the one to 10 stress scale. Step away from the situation and find an outlet that helps you calm down, like going for a run.

“Run off some of the steam,” she says.

Read more about mental health resources on the OSF HealthCare website.

Interview clips

Strap in for summer bike safety

Tue, 28 Apr 2026 08:00:00 -0500

When Gordon Ramsay raises his voice, it’s usually about an undercooked dish.

But in 2024, the celebrity chef was calling for help after a scary bicycle accident.

“It really shook me,” says the avid cyclist in a June 15, 2024, Instagram post. “Honestly, I’m lucky to be here.”

Ramsay says he didn’t suffer any major injuries, but he’s bruised and on the mend. And he’s again joining health care professionals in stressing the importance of wearing a helmet and biking within your means.

“I don’t care how short the journey is,” Ramsay says.

Biking accidents in the emergency department

Kurt Bloomstrand, MD, an emergency medicine physician who sees patients at OSF HealthCare, has treated people who have fallen off a moving object. It could be a bicycle, scooter or motorcycle. Sometimes it’s a child who’s learning their way. Or it could be an adult who didn’t hit the brakes in time.

“A lot of times what happens is they fall off the bike, put their arm out to protect themselves and injure their arm,” Dr. Bloomstrand says.

“But most importantly, we also see head injuries. We know that people who get in a bike accident have better outcomes if they’re wearing a helmet. People that are not have a higher risk of head injuries and traumatic brain injuries,” he adds.

Those head injuries are not something to take lightly, Dr. Bloomstrand says. Traumatic brain injuries can result in lifelong complications or death.

“When we see people in the emergency department who have suffered from a bicycle accident, we’re going to do a rapid trauma assessment,” Dr. Bloomstrand explains. “We’re going to pay special attention to the head. We’re going to make sure there are no signs of skull fracture or neurological abnormality. Depending on the severity of the injury, we may do a CAT scan [also called a CT scan] to make sure there’s no internal injury like bleeding on the brain. Those internal injuries are life-threatening emergencies that need to be addressed quickly.”

Advice

Check these off your list the next time you get on a bicycle or something similar:

People of all ages should wear a helmet while biking. Young kids who are learning to ride should also wear knee elbow pads.
Long shirts and pants and closed toe shoes (not sandals) are better than bare skin if you fall and skid on pavement (commonly called “road rash”).
Be alert when riding. Don’t ride while tired or under the influence of alcohol or drugs. If you’re listening to music, consider having one ear free so you can hear your surroundings.
Don’t ride above your means. Choose a speed and terrain that fits your skills.
Keep your bike in good condition and configured to match your height. Your feet should touch the ground when seated. This should be true for all ages. A child should not “grow into” a bike.

At night, a headlight, reflectors, flag and a horn help you to be seen and heard. Bright-colored clothing also helps your visibility at night.
Look closely before crossing an intersection, and obey all traffic laws. This typically includes riding on the right side of the road. Use universal hand signals: left arm straight for a left turn, left arm bent up for a right turn and left arm bent down for a stop. Make eye contact with the driver of a vehicle before passing in front of them.
One person should ride a bike at a time, and keep both hands on the handlebars. Put items like books in a backpack or basket. Don’t try to carry items and ride.
If you or someone you’re with suffers a bike injury, call 9-1-1 immediately.

Interview clips

The parent-teen relationship: Conflict resolution

Mon, 27 Apr 2026 10:30:00 -0500

Author's note: this story is part of a series on the parent-teen relationship. Search the OSF Newsroom for Sara Bennett for other installments.

Resolving an argument with a friend, spouse or coworker is hard enough. But how about when it’s with your own teenager?

The idea doesn’t have to be daunting, says Sara Bennett, a psychotherapist at OSF HealthCare. In fact, good conflict resolution skills are critical to being a good parent.

Common problems

Disagreements among parents and teens usually happen around rules, boundaries and expectations, Bennett says. After all, the teen years are a time when the child is becoming more independent. Conflicts can arise about poor grades, time spent playing video games instead of chores or even disagreements about when to go to bed. With older kids, parents might have concerns about friends being bad influences or how the child’s significant other is treating them.

“Sometimes we think we have it figured out, but the conflict gets bigger,” Bennett says, commenting on how these conflicts lead to everyday aches and pains. “Kids can isolate themselves. Parents can even isolate themselves. We feel big emotions about what the kid is doing or not doing. Sometimes it can feel like direct disrespect. We start focusing on the child’s character. We forget sometimes that they’re just kids.”

It’s not unheard of for kids to turn to risky behaviors (like alcohol or drugs) or even run away from home if their home life is not good, Bennett adds.

Repairing the rift

Above all else, Bennett says parents should approach conflict resolution as relationship building, not being a power figure who’s determined to be right.

“Kids really want to be heard. They really like consistency,” Bennett says.

“The next thing you really want to do is hear what they have to say. Understand where they’re coming from. Put yourself in their shoes even if we know it’s a dumb idea or moot point. Validate their emotions,” she adds. “Words like, ‘I understand. That would be very challenging. What was going through your mind when that was happening to you? How did you work through this problem?’”

Then, Bennett says, the parent could share their perspective and try to reach a solution that has something for both sides. For example: mom and dad think their teen should be able to maintain B grades. What’s the child’s take? What would happen if their grades slipped below a B average? What’s a good compromise?

Bennett also stresses that parents should take accountability for their mistakes.

“Kids are going to learn just as much when you step back,” Bennett says. “Words like: ‘I came to you out of frustration. It probably seemed angry. I didn’t mean for it to sound like that. I’m sorry if I hurt your feelings. It was out of fear. I’m going to do better to manage my own stuff so I can really respect where you’re coming from.’”

Seeing a professional

If conflicts with your teen at home are making daily life difficult, you should consider seeing a mental health professional – either separately or together with your child. Bennett says when a child hears an outside perspective, they might have an a-ha moment. “Oh, I do get where mom and dad are coming from,” Bennett says, putting herself in a young person’s shoes.

Adults can also gain parenting strategies through therapy, especially if their child is engaging in risky behaviors or threatening self-harm. Bennett says the child could need to be seen in the emergency department. A therapist can provide parents with ways to cross that difficult bridge.

If the child and parent see a therapist together: “The therapist could act as a mediator and, actively within the situation, model those repairs and resolutions,” Bennett says. “Then the parents and teens can do it more effectively [at home].”

Learn more

Read more about mental health resources available at OSF that can help build good family dynamics. Some resources, like behavioral health navigators and support groups at hospitals like the one Bennett works at, are available even if you are not an OSF patient.

Interview clips

More than moles

Tue, 21 Apr 2026 08:00:00 -0500

Summer means outdoor activities and a reminder to watch for suspicious moles, a possible sign of skin cancer. But doctors say skin lesions come in many forms, and you should know when to get an expert opinion.

What is and isn’t a skin lesion? Raman Kumar, MD, a colorectal and general surgeon at OSF HealthCare, has your checklist:

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.

Interview clips

Mind your toenail clippers

Tue, 07 Apr 2026 08:00:00 -0500

Is your toe sore to the touch? Is the skin around the nail puffy or red? An ingrown toenail may be to blame.

Marc Leonard, DPM, an OSF HealthCare podiatrist, says it’s an issue he sees frequently, but it’s one that’s easily preventable.

Dr. Leonard says an ingrown toenail is when the nail grows into the skin on the nail’s side. Some people get ingrown toenails due to a family history of the problem. They may just have wide toenails, in other words.

For others, it’s a product of how you take care of your feet.

“Bicyclists wear very tight shoes. They clip onto the bike. The shoes are very unforgiving.” Dr. Leonard says as an example. “The person is getting extra pressure on the side of the toes. It can definitely contribute to ingrown nails.”

Dance shoes sometimes have the same effect, he says.

Another culprit: clipping your toenails too low toward the side of the toe. Instead, trim straight across using clippers with a straight, not curved, blade.

Avoiding these risk factors is crucial for people with diabetes, Dr. Leonard warns. While that group is not more prone to ingrown toenails, an occurrence may mean serious complications.

“If their blood sugar is not under control, the infections from ingrown nails can get severe quickly,” Dr. Leonard says. “Sometimes there can also be circulation problems with diabetics.”

Dr. Leonard says some ingrown toenails will resolve on their own. But if a person has to come to a podiatrist’s office, it usually means the site is infected.

“We might trim out the side of the nail. That’s the easiest way to treat it,” Dr. Leonard says. “In other situations, we have to numb the toe and take out the side of the nail.”

If the toe is really inflamed and irritated, he says, a doctor will remove a larger portion of the nail, plus some excess skin and tissue. The person may also be sent home with antibiotic medication to keep the infection down.

For people with frequent ingrown toenails, there’s a permanent solution.

“We’ll actually kill the side of the nail,” Dr. Leonard says. “We’ll put a chemical in the base of the toe to kill the root. That eliminates growth of the nail on the side.”

That’s an outpatient procedure done at a podiatrist’s office. And in the days and months ahead, you would trim the nail normally, Dr. Leonard says. The nail would just be narrower.

Regardless of what happens to your toe, recovery from ingrown nail treatment involves rest and soaking the toe in warm water. You should be back to normal activities “fairly quickly,” Dr. Leonard says.

One more burning question to answer: how often should I trim my toenails?

“For most people, probably once a month or once every couple weeks,” Dr. Leonard suggests. But if you have a history of ingrown toenails or other toe issues, talk to your primary care provider or podiatrist about proper toe care.

Learn more about foot and toe care on the OSF HealthCare website.

Interview clips

Spring clean your health

Mon, 30 Mar 2026 10:30:00 -0500

Winter means cold, snowy conditions and a desire to stay in. It’s fine to be cozy, but there might be an unintended consequence: you put off or cancel doctor’s appointments.

Now that spring and warmer temperatures have arrived, it’s the perfect time to take stock of your health. What screenings have I missed? What habits can I start at home?

“Whenever we have lags where people are canceling or not following up on visits, we start seeing increased cancers or other things we’re finding. Screenings were delayed. Things were not caught early enough,” says Bethany Huelskoetter, APRN, a family medicine provider at OSF HealthCare. “Let’s say a colonoscopy was canceled because it was too cold outside. It falls through the cracks. Two years pass by, and you realize you never got that colonoscopy. You finally get it, and there’s a tumor.”

A screening cheat sheet

Huelskoetter outlines some screenings to talk with your primary care provider about, noting that things could look different for you based on your health and family history.

Screening	Average risk age	Frequency
Lung cancer	50 years	Every year
Lipid screening	19 years	Every 5 years
Blood pressure	18 years	Every 3-5 years from age 18-39, every year age 40 and up
Diabetes/Prediabetes	35 years	Every three years
Osteoporosis	Women: 65 years // Men: 70 years	Not routinely repeated if normal
Colorectal cancer	45 years	Every 10 years
Breast cancer (women)	40 years	Every year
Cervical cancer	21-25 years	Every 3-5 years
Prostate cancer	50 years	Every 2-4 years
Abdominal aortic aneurysm	Men 65-75 who have ever smoked	One-time ultrasound

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

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

What about kids?

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

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

At home

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

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

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

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

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

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

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

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

Photos

Interview clips

Trust, communication, bonding: The parent-teen relationship (part two)

Tue, 24 Mar 2026 08:00:00 -0500

Author's note: this is part two of a multi-part series on the parent-teenager relationship. In the coming weeks, search the OSF Newsroom for Sara Bennett to find all the stories in this series.

What’s more delicate than a Fabergé egg? The parent-teenager relationship.

“Teenagers are working toward independence. That’s the good part. The hard part is that means they lean more toward their peer relationships,” says Sara Bennett, a psychotherapist at OSF HealthCare. “It can leave parents feeling like they’re drifting apart. It can make parents feel like they’re not very important. And it can make the teenagers a little moodier. They might be taking risks they weren’t once taking. They might find peer relationships that are not very positive.

“All of that can feel really challenging for parents to navigate when it feels like your child is slipping through your fingers,” Bennett adds.

Never fear, mom, dad and other caregivers. Bennett has a checklist to foster some years filled with respect, trustworthiness and positivity.

Build trust with your teen. Two things for parents to consider here: have clear and concise expectations, and be consistent with your reactions.

For example, if you let your child spend the night with their friend Matt one weekend but not the next, that could breed some confusion and resentment.

“We want to create foresight and perspective so when they are out of our house and on their own making decisions, they can walk logically to make a great space for themselves,” Bennett says.

Bennett says if your teen meets your expectations, you can reward them. Some rewards are inherent, she says. If the youngster gets good grades or calls dad to say they’re going to be late, that means less harping by the parents. But other rewards could include an allowance or treating them to dinner at their favorite restaurant.
Know that advice and parenting strategies will change with age. Handling a 13-year-old is different than handling a 17-or 18-year-old, Bennett says with a smile.

“You start at 13 having more responsibility. Parents open the dialogue and talk about forgiveness, collaboration and developing that perspective. Then maybe by the time they’re 17, they don’t need a whole lot of parenting in that way,” Bennett says. “So maybe a 13-year-old still needs an 11 o’clock bedtime. But by the time they’re 17, they can really navigate their own bedtime. They know when they’re tired. They know when they have work to do. They know when wrestling practice is. Parents can just follow through and make sure they’re staying on track.”

Give yourself grace. Bennett reminds you that parenting is tough, and there are a lot of people – family, friends and influencers – who try to tell you how to do it. Find what works for your family. Try hard, but cut yourself some slack when things aren’t perfect.

“We all get on ourselves. We have a lot of parent guilt. But when you are loving your kids and putting time into them, the things you do wrong are just part of being a human being. There’s nothing to feel guilty about, and your kids know that,” Bennett reassures. “In fact, I think parents and kids learn the most when they’ve both made mistakes and can find their way through.”

For example, don’t be afraid to say something like: I was really mad this morning, and maybe I said things I shouldn’t have. I’d like to revisit this and do this a different way because I think we both deserve a different outcome. That teaches good conflict resolution, Bennett says.

Or, ask: what can I do for you? What do you want from this situation? Remember that teenagers are experts on issues in their own life, and an adult won’t be able to solve all their problems. Sometimes, Bennett says, kids just want to vent.

Learn more

Read more about mental health resources available at OSF that can help build good family dynamics. Some resources, like behavioral health navigators and support groups at hospitals like the one Bennett works at, are available even if you are not an OSF patient.

Interview clips

Trust, communication, bonding: The parent-teen relationship (part one)

Tue, 17 Mar 2026 08:00:00 -0500

Author's note: this is part one of a multi-part series on the parent-teenager relationship. In the coming weeks, search the OSF Newsroom for Sara Bennett to find all the stories in this series.

What’s more delicate than a Fabergé egg? The parent-teenager relationship.

“Teenagers are working toward independence. That’s the good part. The hard part is that means they lean more toward their peer relationships,” says Sara Bennett, a psychotherapist at OSF HealthCare. “It can leave parents feeling like they’re drifting apart. It can make parents feel like they’re not very important. And it can make the teenagers a little moodier. They might be taking risks they weren’t once taking. They might find peer relationships that are not very positive.

“All of that can feel really challenging for parents to navigate when it feels like your child is slipping through your fingers,” Bennett adds.

Never fear, mom, dad and other caregivers. Bennett has a checklist to foster some years filled with respect, trustworthiness and positivity.

Find shared experiences. Bennett points out that parents have no problem bonding with young kids. The youngsters want to play with mom and dad all the time. As kids get older, they are more often out of the house and exploring new interests.

“With teenagers, parents tend to focus on the things that they deem important. How’d you do on your math test? How is your relationship with Susie?” Bennett says. “Those are great, and they need to be talked about. But we also need to spend time just doing things we enjoy with each other. Focus on trivial or unimportant things.”

Try these with your teen: game night, a family dinner or a round of mini golf.

“Just something to truly enjoy each other and stay connected in a fun way,” Bennett says. And it’s a time to talk about anything and everything that’s going on with the child. Just make sure it’s an activity the teen wants to do and the parent can tolerate for a couple hours, not the other way around.
Build communication skills. Bennett advises keeping the conversations consistent and light. Try asking: what’s the goofiest thing that happened at school today?

“Connect with them on the things that matter to them. Then when the things that come up that are important to talk about, you can do that,” Bennett suggests. “When you do talk to them about the big, important things, ask them how it’s going. Leave it open-ended, validate their feelings and stay engaged and connected with them. Really try to hear what they’re saying. And before we decide to dive in and give them any constructive tips or problem solve for them, ask them if they would like help. Try to create some forethought and perspective instead of telling them what they should do.”

Examples of open-ended questions on tough topics: What are kids doing with drugs these days? Are your friends drinking on the weekends? What do you think about that? If you’re ever in that situation, are you going to get in a car with someone who’s been drinking? What would your coach think of you doing that?

Verbiage to avoid: You’re going to be in big trouble if you come home tonight and I find out you’ve been drinking.

Interview clips

Feeling hot, hot, hot?

Tue, 10 Mar 2026 11:33:19 -0500

Scientists are constantly learning more about cancer – what causes it, how it impacts our body and how to treat or cure it. One study has looked at a possible link between frequent drinking of hot beverages and an increased risk of esophageal cancer.

So should coffee drinkers worry? Not drastically, but you should always be mindful of what you put in your body, says Edie Krueger, MD, [pronounced EE-dee // KREE-ger] a radiation oncologist at OSF HealthCare.

“The science behind it is that there’s thermal injury to the lining of the esophagus, or the tube that connects the mouth to the stomach. The thermal injury causes the cells to become aberrant [not normal, in other words] and grow on their own without any checkpoints. That’s basically what cancer is,” Dr. Krueger says.

So what should people do? Dr. Krueger says if you’re a morning coffee or tea person, that’s fine. But if you drink scalding hot beverages multiple times a day, consider changing habits. Let the drink cool off before taking a swig. The study mentions 65 degrees Celsius (149 degrees Fahrenheit) as a danger zone. That’s about the temperature when you get coffee right out of the pot, Dr. Krueger says. Also, swap the afternoon hot coffee or tea with another drink.

“Things in moderation are fine,” Dr. Krueger says.

Why it’s important

Esophageal cancer is not the most common in America (around 20,000 cases per year, Dr. Krueger says). But she says it’s a “tough cancer to treat,” underscoring the need to know about it and get treatment sooner rather than later.

She says there are two types of esophageal cancer. The most prevalent in America is adenocarcinoma. The other type, squamous cell carcinoma, is the one with a possible link to hot drinks.

“The symptoms, in general, are things like reflux or trouble swallowing - especially trouble swallowing things like bread or tough foods like steak or chicken. Just really hard to get food down,” Dr. Krueger explains.

“Usually, esophageal cancer is treated with what we call trimodality therapy. That’s surgery, chemotherapy and radiation,” she adds.

Avoiding alcohol, smoking and obesity are ways to help prevent esophageal cancer.

Learn more

Read more about cancer care on the OSF HealthCare website. Cancer care at OSF includes the OSF Cancer Institute in Peoria, Illinois.

Interview clips

Supporting new moms, part one

Mon, 02 Mar 2026 10:30:00 -0600

Author's note: this is part one of a two part story on supporting new moms. Click here for part two.

Bringing a baby home from the hospital is one of the most stressful, but exciting things a couple can experience. Rightfully so, much of the focus in the first few weeks and months is on the child. Are they eating properly? Is their onesie comfortable? How much crying is too much?

But Xandra Anderson, BS, IBCLC, an international board-certified lactation consultant at OSF HealthCare, says: Don’t forget about mom’s needs, as this is a delicate time for her too. Anderson has some tips that partners, friends and family members can take note of.

Have a conversation before the baby arrives about what mom’s needs are. Your idea of support might not line up with hers, it might be outdated or mom might need something you’re not able to do.

“The conversation needs to be very mom-focused and validating,” Anderson says. “This is a new experience. You’re going from a family of two to a family of three. Ask: What are your expectations? How do you feel like we can support you?”

For example, Anderson says a new mom might complain of cramping and just want to be heard, rather than be given a solution or hard truth (like, take a pill or use a heating pad) right away.
Set realistic, simple goals. As much as mom might want her postpartum headache or stomachache to go away entirely, it might not be possible, leaving mom feeling disheartened.

Instead, try: “I want to feed the baby before they get fussy. I want to make sure I get a 20-minute nap when baby naps,” Anderson suggests. “Be realistic. For example, babies are not going to sleep through the night. So your goal cannot be to get a restful night’s sleep. That’s just not reality.”

Other common, achievable goals: I want to drink three bottles of water per day. I know I’m busy in the morning, but I want to commit to eating something for breakfast. I want 15 minutes per day to enjoy a hobby. Or, dad can set a goal to always be the one to fold the laundry so mom gets a break from one task.

For infant feeding: “Make the goal simply: I want to feed my baby,” Anderson implores. “It doesn’t have to be ‘I need to feed my baby, pump breastmilk, sleep and wash all the bottles.’ Feeding is your only job, and your baby’s only job is to eat.”
Stay well fed, well hydrated and well rested. This goes without saying, but it can get lost in the never-ending task of child care. Keep a drink and a snack bag within arm’s reach as often as possible. Those snacks can be a sweet or salty treat in moderation, Anderson says. Or, look for one-handed foods like wraps that you can eat while feeding your baby. Try making this one of the simple tasks for a friend or mother-in-law. Put them in charge of the “snack station” in several rooms of your home.

For sleep, Anderson simply says with a smile, “Do your best.

“Everyone says to sleep when the baby sleeps, but there are some parents that have anxiety that stops them from doing that,” Anderson says. “If you can’t sleep, just rest. Turn devices off. Turn noises down.”

This is another time you can tap into your support system, Anderson says. While you rest, see if someone can wash the dishes or put away the laundry.

The bottom line: Give yourself grace

Above all else, Anderson wants new parents to remember: Parenting is tough. Cut yourself some slack when things aren’t perfect.

Learn more

Read more about having a successful pregnancy and birth on the OSF HealthCare website. Pregnancy care at OSF includes new parent classes taught by people like Anderson on the local level.

Interview clips

Perimenopause: ‘You’re not alone’

Mon, 23 Feb 2026 09:18:38 -0600

As women age, new adventures come. Some, like travel and new hobbies, can bring joy. Others can bring stress.

One of those stressors is perimenopause, the time you’re transitioning to menopause, when you permanently stop having menstrual periods and can no longer get pregnant.

“There’s a stigma around this time of life,” says Lindsay Orr, an advanced practice nurse at OSF HealthCare. “It’s not an illness. It’s just a natural part of aging.”

Perimenopause basics

Orr says during perimenopause, the ovaries stop producing testosterone, estrogen and progesterone regularly.

“Think of it as a short fuse or a fuse that’s not quite connected,” Orr describes. “Every month, the hormones secrete. But ovaries have a shelf life. So some months they work, and some months they don’t. It ebbs and flows during the perimenopause transition period before they go into menopause.”

Orr says women typically notice changes that signal perimenopause at around age 40. The perimenopause period can be over quickly, especially if you have surgery that impacts your ovaries. On the other hand, Orr has seen some women be in perimenopause for 10 years. Regardless, health professionals define the perimenopause to menopause transition as over when you have not had a period for one year.

Orr says some women can have little to no perimenopause symptoms. For others, the time can bring disruptions to many parts of your life – work, sleep, relationships and more. Sudden hot flashes, mood changes, joint aches, brain fog, trouble with urination, anxiety, disrupted sleep and fatigue are all possible.

“A lack of estrogen can affect bone density,” Orr adds. “So women with smaller frames are more predisposed to bone issues if they fall. Or, a decline in estrogen can have cardio-protective effects. It can increase your risk for cardiovascular issues like heart disease.”

Anorexia, bulimia, high stress, smoking, drinking alcohol and being a high intensity athlete can also make perimenopause come sooner and be more intense, Orr says.

Treatment – proactive and reactive

Orr says if perimenopause symptoms are impacting your quality of life, it’s time to see a provider. Providers can’t make perimenopause go away, but they can help with symptoms. First, Orr asks if her patients are prioritizing what she calls the “four pillars of health”: exercise with resistance training, hydration, a healthy diet with plenty of protein and healthy sleep.

A provider might also recommend a supplement, such as diindolylmethane (or DIM, for short). Orr calls DIM broccoli in a pill. It helps keep hormones at a healthy level. Other supplements that could help include calcium D-glucarate, evening primrose oil, black cohosh and ashwagandha.

Orr also urges women to start the conversation with their primary care provider or OB/GYN before perimenopause hits. Ask what you can do now to lessen symptoms or duration. Be honest about how your body is feeling and what medications you’re on, as new medications could negatively interact with current ones. Orr also recommends women use a smartphone app to track their periods.

“The apps help you be in tune with your body. You go through your day-to-day life and kind of recognize things, but you don’t really put it all together. Then when you put the information in the app, you might say ‘Oh yeah, I am symptomatic. This is happening.’” Orr says. “You can track temperature changes, bleeding issues, hormone fluctuations and sleep. It all plays a role.”

What about pregnancy?

Yes, women can still get pregnant during perimenopause, though it’s not as common as pregnancies in your 30s and younger, Orr says. However, in general, Orr says the higher in age, the higher risk for pregnancy complications.

“Balanced hormones help maintain a good uterine lining for housing a fetus,” Orr explains, noting perimenopause disrupts that hormone balance. “So, a later-life pregnancy would require closer monitoring.” In other words, you’d likely have more trips to the doctor to make sure your pregnancy is healthy.

The bottom line

Orr reiterates: perimenopause is a part of life. Give yourself grace, take advantage of the help that providers can give and recognize that it’s about progress, not perfection.

“Some of the women I see are frazzled, disheveled and anxious. Sometimes they’re upset during the visit. It’s sad to see,” Orr recounts. “Then we start treatment, and I see them three months later. They look like a different person. They’re glowing. They have a zest for life again. It’s rewarding to see.”

Learn more

Read more about perimenopause and menopause and women’s health overall on the OSF HealthCare website.

Interview clips

Taking fiber to the max

Tue, 17 Feb 2026 12:00:00 -0600

Protein isn't the only nutrient having its moment. Fiber wants a piece of the pie, too.

Due to overall health benefits and the increased concern of gastrointestinal cancers in younger people, #fibermaxxing is one of the latest health trends to hit social media.

“Protein has a competitor right now, and I’m not mad about it,” says Jeanna Brouwer, oncology registered dietitian with OSF Cancer Support Services. “Fibermaxxing is when people are going above and beyond past the recommended daily amount you need, which is about 25 grams for women and 30-38 for men. Fibermaxxing is usually when people are tracking their fiber and trying to get between 40 and 70 grams of fiber in a day.”

Brouwer says that fiber is a powerhouse to help prevent all kinds of cancer. Yet most Americans aren't getting the right amounts.

The American Society for Nutrition (ASN) reports only 5% of men and 9% of women are getting the recommended daily amount of dietary fiber.

The ASN reports that eating more fiber can reduce your risk of heart disease and diabetes as well.

When #fibermaxxing goes too far

“Fibermaxxing can be a wonderful and beautiful thing that helps you get adequate nutrition for long-term health; however, you need to be methodical about it. Some people overdo it very quickly,” Brouwer says. “You can jump from only getting 15 grams a day all the way to 50, and you’ll notice some impact in your system. That can show up as gas, bloating, changing in your bowel habits and being uncomfortable.”

For certain cancer and gastrointestinal patients, fiber intake needs to be limited.

“There are some in the population, like my patients who receive radiation to the GI area, where we want to restrict fiber for a little bit,” Brouwer says. “Some people with severe cases of irritable bowel syndrome (IBS) need to be very methodical and work with a health care provider. Other people who are having GI surgeries or recovering from surgery, you don’t want to go extreme with fiber.”

Diversify your fiber

Adding more fiber into your diet isn't just switching to whole-grain breads and pastas. Brouwer says you want to "diversify your fiber," starting with fruits and vegetables. She lists some more tangible additions to our diet that can spur on nutritional benefit.

Barley, quinoa and oats
Nuts (walnuts, almonds) and seeds (pumpkin and chia)
Beans and legumes

"Pick a meal that you love and think about how you can add fiber to that," Brouwer says. "That can be throwing beans in your favorite salad, sprinkling chia seeds in your cereal or yogurt. It's slowly sprinkling these things in for the total day's count."

Fruits and vegetables aren't just fiber powerhouses; they're adding a whole list of other health benefits as well. The colors in your fruit and veggies have cancer-fighting antioxidants called polyphenols. Brouwer says polyphenols help feed the good gut bacteria and decrease inflammation. These nutrients help prevent all kinds of chronic disease.

The type of fiber you choose also can make a difference. Natural fiber is always the best, Brouwer says, as some mainstream items can contain synthetic fibers and cause excess gas and bloating.

Prebiotic vs. probiotic: What's the difference?

If you've walked down the grocery aisles lately, you've probably seen the terms "prebiotic" and "probiotic" thrown out many times.

Brouwer says probiotics are live bacteria and yeast that can benefit your gut health and fight off bad bacteria. Prebiotics are food for the good gut bacteria that already exist in your gut. Fiber-containing foods, Brouwer says, contain prebiotic fibers in them naturally. Bananas and artichokes are two great examples, she says.

This trend comes as colorectal cancer awareness month approaches in March. Additionally, actor James Van Der Beek, who announced his colorectal cancer diagnosis in 2024, passed away from the disease in February. Recent data released in early 2026 suggests colorectal cancer is now the leading cause of cancer deaths for adults under 50.

Video Interview Clips

B-Roll

Spine disorders 101

Mon, 16 Feb 2026 10:30:00 -0600

If you’re at a doctor’s appointment and the provider says “spine disorder,” you might stop in your tracks. But you don’t have to, says Sohail Syed, MD, an OSF HealthCare neurosurgeon. He says to think of spine problems as a spectrum.

“You can be a little outside normal, and it’s not going to be a major problem. You’re probably never going to know. Or you can be in the in-between. You have some symptoms, but it’s not that bad. Maybe we don’t need to do anything. Maybe surgery is more harmful than just living with it. Then there are the clear and obvious cases where the quality of life is so impacted,” Dr. Syed outlines.

Still, it’s worth knowing the terms of spine health and what you can do to manage the problems. First, Dr. Syed highlights two terms that aren’t bonafide disorders but can be problems to correct.

Lordosis: This refers to the normal, c-shaped curvature of the lower back.
Kyphosis: This is the normal curvature of the upper back.

In each case, the term itself doesn’t indicate a deformity. But the curvature can become abnormal, prompting a spine physician to take a look and possibly recommend lifestyle changes.

Bonafide spine disorders include:

Scoliosis: This curvature of the spine brings back pain “from muscles having to compensate to hold the spine and body in the right position,” Dr. Syed says. Sometimes, nerves get pinched, leading to chest, abdomen or leg pain. Severe cases could bring paralysis. Or, a lung could get pinched, leading to impaired breathing. This is called thoracic insufficiency syndrome.

Genetics, nutrition, muscle imbalance and lifestyle can all contribute to getting scoliosis. Your spine can also naturally worsen with age.

“The discs start to thin. The spine starts to tilt. That puts more strain on the joints. They tend to overgrow, twist and change in size. That creates a domino effect. You get this spine that’s really twisted,” Dr. Syed explains.

Dr. Syed adds that most scoliosis cases can be addressed without surgery. The person can change their lifestyle, notably getting on an exercise plan that strengthens the muscles that support the spine. In severe cases, a surgeon would put screws, rods or plates into your spine or make cuts in the bones.

“It pulls the spine into the correct space, frees up the nerves from the pressure on them and gets the spine to heal in that position,” Dr. Syed says.

Ankylosing spondylitis (AS): Dr. Syed says this is an inflammatory condition in various joints due to the body’s immune system not working properly.

“Normally, your spine is made up of a bunch of repeating segments. They move relative to each other. That’s how you bend and twist,” Dr. Syed says. “In AS, the joints start to become solid bone because of inflammation. That leads to very stiff, brittle painful bones. People are predisposed to fractures with minor falls. Those people we typically see, unfortunately, in trauma settings. They have brittle, stiff spine that doesn’t have any bend or give. They have a fall, and the spine breaks.”

Dr. Syed says a rheumatologist could put an AS patient on an immune-modifying medicine to prevent inflammation.

Prevention

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

Avoid activities that could injure the spine. That could be everyday things like heavy lifting or career choices like a contact sport.
Maintain a healthy weight through a healthy diet and active lifestyle.

“You don’t want to be too skinny or too big,” Dr. Syed suggests. “That puts either too much strain [when you’re overweight] or not enough muscle to support the spine [when you’re underweight].

“It’s like Goldilocks,” Dr. Syed adds, referring to the “not too hot, not too cold” fairytale. “You want to work out but not too intensely that you’re crossing over into injury.”

Walks or light jogs could be the things for you, he says.
Avoid smoking.

Learn more

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