OSF HealthCare Newsroom

Busting hygiene myths, part one

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

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

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

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

Myth: There’s a one-size-fits-all pill for common illnesses.

Fact: It depends on whether it’s a viral infection (like influenza, the common cold or coronavirus) or a bacterial infection (like pneumonia, strep throat or food-borne illnesses like salmonella).

“For the most part, with bacterial infections you need to see a health care provider. You’re probably going to need an antibiotic,” Dr. Alyami says. “Most viral infections just run their course, and you focus on the symptoms. If you have a fever, you take fever medication. If you have pain, you take pain medication. If kids are six years or older and have a cough, they can use over-the-counter cough medication.”

Dr. Alyami points out that you can take those medications to help with bacterial infection symptoms, too. But you need an antibiotic, too, to get better.

Myth: Feed a cold and starve a fever.

Fact: You should modify your diet when sick to avoid trigger foods, like spicy or greasy foods. But reducing the amount you eat and drink won’t make you better sooner. In fact, Dr. Alyami says hydration is critical.

“When kids have infections and a fever, one of the most common reasons they end up in the hospital is dehydration,” Dr. Alyami says. “When kids are sick, they lose fluids from their body and need hydration.”

So, drink plenty of water and eat nutritious foods as your body can tolerate.

Myth: I can go back to work or school as soon as I start to feel better.

Fact: Dr. Alyami says you should be fever-free (body temperature less than 100.4 degrees) for 24 hours with improving symptoms.

When you go back out, practice good habits like thorough handwashing and avoiding coughing or sneezing into the open air.

Myth: If I don’t look or feel dirty, I don’t need to shower or bathe.

Fact: Dr. Alyami says there’s no “catch all” advice for how often to wash off. Some people will shower or bathe daily. Others will do so every other day or less frequently. Dr. Alyami advises you to shower or bathe when you feel you need to or after you’ve been in a dirty or sweaty environment, like after playing sports or a hike in the woods. People with skin conditions should also clean themselves with care.

“For people with eczema or atopic dermatitis, I recommend daily showers,” Dr. Alyami says. “But they need to be quick because the more exposure to water we have, the more we dehydrate the skin. So, showers should not exceed 15 minutes, and you should apply moisturizer right away afterward.”

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

Heat Exhaustion vs. Heat Stroke: Know the Difference

Tue, 30 Jun 2026 08:00:00 -0500

Illinois averages 10 days with temperatures at or above 90 degrees each year, according to the Illinois State Climatologist.

In typical summer fashion, temperatures are reaching the 90-degree mark this week.

This summer weather puts many people at risk for heat exhaustion and heat stroke. Not only outdoor workers, but kids, older adults and those without working A/C in their buildings could be affected.

Brian Curtis, MD, vice president chief medical officer of OSF Medical Group, says preparation and awareness are keys to staying safe in the summer heat.

“You’ll go from heat exhaustion before you get to heat stroke,” Dr. Curtis says. “Heat exhaustion is where people are cool, clammy, sweating profusely, and they may have some nausea or vomiting. They usually have some severe muscle cramping with it.”

If heat exhaustion is not recognized and treated quickly, Dr. Curtis says heat stroke can then happen.

“With heat stroke, they’ll have dry skin, a temperature of 102-103 degrees, they’ll be confused or passed out,” Dr. Curtis says. “That’s a medical emergency, a 911 call. Whereas with heat exhaustion, you need to get them out of the heat, get them into a cool environment, and get them some liquids.”

Dr. Curtis says hospitals see heat stroke patients every summer, especially during longer stretches of hot and humid weather. He says higher humidity causes our bodies to not be able to cool as easily.

But these dangers don’t just affect outside workers or athletes playing sports in the summer. Dr. Curtis says the main excessive heat victims are middle-aged people, but kids and older adults are more susceptible.

“Because they don’t heat and cool themselves as easily, they’re more prone to get it, and we tend to be more vigilant with them,” Dr. Curtis says.

Heat exhaustion or heat stroke aren’t solely seen outside, either.

“If you get into the mid or upper 90s, we have some people around here who still don’t have air conditioning. You can get heat exhaustion and heat stroke within a building,” Dr. Curtis says. “When people don’t have air conditioning, that’s when you really see a lot of the elderly develop heat exhaustion within their own homes.”

Prevention of heat exhaustion and heat stroke

- Drink plenty of liquids (water, fruit juice, sports drinks)

- Avoid dehydrating liquids like alcohol and caffeinated beverages

- Take frequent breaks

- Get out of the sun and into the shade

- Use sunscreen and avoid getting sunburnt

- Use the buddy system: Keep an eye on each other

Dr. Curtis adds the effects of heat stroke can be long-lasting, or even lead to death.

“People die of it every year, or they have debilitating conditions afterwards,” Dr. Curtis says. “Once you’ve had heat stroke, you tend to be more susceptible to the heat as you go forward. Your body does not regulate as well and so you can be more prone to develop it in the future.”

For More Information

When it comes to extreme temperatures, play it safe. Know the warning signs of heat stroke and take the proper steps to prevent it.

Symptoms of Heat Exhaustion

Profuse sweating
Water depletion (causes extreme thirst)
Weakness
Dizziness
Salt depletion (causes muscle cramps)
Nausea
Vomiting
Fainting
Headache

Symptoms of Heat Stroke

Body temperature greater than 104° F (main sign)
No sweating in hot weather
Neurological problems such as confusion, unconsciousness, and seizures
Rapid breathing
Increased heart rate

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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

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.

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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

Brrrrrrrrrrr!

Mon, 01 Dec 2025 09:34:35 -0600

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

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

Types of cold weather injuries

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

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

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

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

Inside, too?

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

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

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

Treatment

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

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

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

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

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

Prevention

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

Some ways to beat the cold:

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

Interview clips

Cold, cold, go away: How to stay active in chilly weather

Wed, 12 Nov 2025 08:00:00 -0600

Fall and winter mean picturesque, snowy scenery. But the season’s weather can make working out more difficult. Normally dry sidewalks are replaced with ice. Or you may be snowed in entirely and unable to get to the gym.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Interview clips

Solving sore throats

Tue, 21 Oct 2025 08:00:00 -0500

With temperatures cooling, Awad Alyami, MD, an OSF HealthCare pediatrician, says we’re approaching the peak season for sore throats. Many cases have time-tested treatments, but some can have serious complications.

Dr. Alyami says a sore throat is an infection that causes inflammation in your throat. They’re annoying and painful, bringing symptoms like difficulty swallowing or talking and swelling of glands and tonsils. Causes can include tonsil stones, heartburn and allergies. But most commonly, causes break down into two groups: viral and bacterial.

Viral infections

Dr. Alyami says many viruses can cause sore throats – the common cold, influenza, coronavirus and others. Dr. Alyami says if your sore throat comes with coughing or a runny nose, that’s a sign it’s a viral infection. You can start treatment at home with over-the-counter medicine like Tylenol and ibuprofen. You can also gargle salt water and, generally, stay hydrated. Water is good for all ages, and Pedialyte can help hydrate kids.

If your symptoms include fever and neck swelling, it’s a more serious situation. You should see a health care provider.

Bacterial infections

The main bacterial infection that causes sore throats is group A streptococcus (commonly known as strep or strep throat). Strep throat may bring the hallmark sore throat symptoms, but you should also watch for fever and white patches toward the back of your mouth.

“This is a bacterial infection that’s common in kids,” Dr. Alyami says of strep throat. “About 30% of sore throats are strep, and about 70% are viral. It’s a big deal. We need to treat to prevent complications.”

The most common complication is dehydration, Dr. Alyami says.

“The sore throat is so bad, the child doesn’t want to eat or drink,” he explains.

Other times, untreated strep throat can lead to abscesses, or pus pockets.

“If that abscess gets big enough, it can go toward other structures in the body that are very important. That infection can spread and progress very quickly,” Dr. Alyami says. Life-threatening conditions like difficulty breathing can result.

Dr. Alyami says providers can diagnose strep throat with a throat swab. They treat strep throat with 10 days of antibiotic medication, either injected or taken orally. He says most kids will take the medicine orally unless that’s troublesome. For example, some kids have a tough time swallowing pills due to throat pain.

Prevention

It’s advice you’ve heard before, but it’s worth repeating. Dr. Alyami says good hand hygiene goes a long way to preventing sore throats. Wash your hands thoroughly, and keep them away from your face.

Early detection is also key.

“If the child is sick, especially with symptoms that could be strep, it’s better to get them to a health care professional early,” Dr. Alyami implores. “They can get checked and isolated for 12 to 24 hours before they start antibiotics.

“If you’re sure about what they have, it’s better to just bring them in and get them checked,” he adds. Or, a virtual visit is an option.

Interview clips

OSF-ISU train the trainers to handle medical emergencies as Fall sports approach

Tue, 05 Aug 2025 08:53:00 -0500

A group of about 40 participants in a recent training session at the OSF HealthCare Athletic Training Center at Illinois State University braved high humidity in the domed field to get a refresher on emergency procedures for medical emergencies during high school practices or sporting events.

As part of a collaboration, athletic trainers from ISU and OSF HealthCare gave high school trainers and master’s degree students from ISU’s Athletic Training program a refresher on critical skills. The timing was planned to be aligned with the start of practices and the Illinois High School Athletic Association (IHSA) sports season on August 11.

Joe Whitson, former athletic trainer and OSF HealthCare manager of the office that provides physician athletic trainers, says they simulated some of the most common conditions trainers see on the field.

“We had various stations going on, whether it was splinting and spine boarding, treatment of the spine-injured athlete. Dr. Rai, one of our sports medicine physicians, was here as well to help supervise. He was here giving pointers, walking around the stations, also working with our athletic trainers, giving them pointers and tips on skills that they can utilize out in the clinical field.”

OSF provides athletic trainers to seven local high schools, which were represented in the training. Whitson says the training helped reinforce how to identify symptoms of various conditions.

“Hitting tips on hydration, hitting tips on how to recognize the difference between sickle cell anemia, heat stroke and rhabdomyolysis. Unfortunately, with the increase in high school participation, high school athletes participating in sports, obviously, the incidence of these types of episodes are increasing as well.”

Rhabdomyolysis is a serious condition where damaged muscle tissue breaks down, releasing its contents into the bloodstream.

Whitson says every year there are headlines of student athletes who have issues and are admitted to the hospital due to some of these conditions, so it was important to go over related symptoms and emergency procedures, not only to know how to respond, but also how to prevent medical emergencies.

High school athletes want to perform at their highest level, and in many cases, they’re pushing for a college scholarship, so Whitson says it’s important for coaches to have support from medically trained professionals.

“That’s really a benefit that we've been able to provide here at OSF within the community, to be able to have those athletic trainers as resources, so that the coaches at all of our high schools have a resource to be able to lean on that’s clinically and medically trained to be able to handle those types of situations.”

The training emphasized communication as participants switched off playing roles, serving either as the lead practitioner, a medical assistant or the athlete. The training even highlighted infant CPR in case of a situation that might occur in stands.

Whitson stresses the IHSA has put safety standards into place to prevent injuries and medical emergencies and he says athletic trainers provide education around those protocols.

“The athletic directors obviously are in charge and kind of house enforcement of some of those things for student athlete safety. And that's the great thing where these athletic trainers from OSF, are able to come in and be able to educate the athletic directors, the student athletes, the coaches, and give those speaking points that are critical to be able to take care of them.”

ISU’s athletic training department has been hosting emergency training events for several years to make sure its staff is ready to handle emergencies that arise. This year, under a new collaboration with OSF HealthCare, it was the first time it was open to other community members.

Joe Whitson

B-roll for OSF-ISU train the trainers for medical emergencies

Urine trouble

Mon, 28 Jul 2025 10:30:00 -0500

“Mom! I have to go!”

“Hold it!”

It's an exchange you probably had as a kid on long car rides. But Uwais Zaid, MD, says it’s not just a funny vacation story. A person of any age or profession can find themselves holding their urine for a long time.

“In the medical field, we see this all the time,” says Dr. Zaid, a urologist who sees patients at OSF HealthCare. “When you’re rushing from patient to patient, doctors, nurses and technicians might not go to the bathroom as much as they should. They hold their urine the whole day.”

Dr. Zaid is sharing his playbook: why this phenomenon happens, how to fix it and what can happen if you don’t.

Why do we hold our pee?

Dr. Zaid says some people hold their urine simply based on the situation. They’re on a long car ride, and stopping will make them late. Or they might be at a dinner party and don’t want to seem rude by leaving the table.

“Then there’s another subset of people who just don’t have the desire to urinate. There’s something medically wrong,” Dr. Zaid explains. “As we get older, we can get dementia and be forgetful. So sometimes people just forget they need to urinate. Sometimes, you can have lack of bladder sensation from neurological conditions like multiple sclerosis. Or they might have had their bladder stretched for so long due to things like an enlarged prostate or scar tissue in the urethra.”

The consequences

In the short term, holding your pee will make you feel uncomfortable and antsy. We all know the feeling. Dr. Zaid has even heard from patients, “The feeling doesn’t bother me that much. What’s the problem?”

A few problems, the doctor says.

“It does increase your risk of urinary tract infections [UTIs]. Your bladder is almost like a swamp instead of flowing like a river. You have stagnation of urine,” Dr. Zaid says. “It can increase the risk of bladder stones. Also, the bladder is connected to the kidneys. It’s one fluid column. So if your bladder gets really distended, it can back up and hurt your kidneys. You can get kidney swelling.

“And when the bladder is chronically distended, you can get pouches called bladder diverticuli. Those pockets can hold on to urine and be sources for infection,” Dr. Zaid adds. Over time, these pouches can also lead to worse urinary control and even the inability to pass urine.

If holding your urine and not getting treatment for it lead to, for example, the kidney issues Dr. Zaid outlined, serious health problems and, rarely, even death are possible. Dr. Zaid says that shouldn’t scare people into drastically altering their bathroom habits. But it is something to be aware of.

Prevention and treatment

So what should be the best practices when we start thinking about the toilet?

Before you even head for the bathroom, Dr. Zaid urges you to take care of your bladder and kidneys by staying hydrated. The U.S. Centers for Disease Control and Prevention (CDC) says daily water intake recommendations vary by person. So it’s a conversation you should have with your primary care provider. But, the CDC has general tips about staying hydrated and the dangers of drinking sugary or caffeinated drinks often.
Plan ahead. For example, if you have a long commute, leave early to make time for rest stop breaks, and avoid drinks like soda. If you have a busy day at work, make a promise to yourself that you’ll take breaks to use the restroom. You can set a reminder alarm on your phone to nudge you.
Try the “double void.”

“You get to the toilet. You get done peeing. Wait 30 seconds, and then try to get a little more out,” Dr. Zaid suggests. “But don’t bear down and push because that creates trauma for your pelvic floor.”
For older adults who might simply forget to use the bathroom, make sure they have someone checking in on them. Make sure they are empowered to speak up about their health. Setting an alarm reminder and having a clear path to the toilet can also help.

If someone consistently avoids or forgets to urinate or experiences symptoms like frequent UTIs, discomfort or difficulty emptying the bladder, it’s time to see a doctor.

Dr. Zaid says the first thing a urologist would do is look for anything blocking the urine. For men, this could be an enlarged prostate, scar tissue in the urethra, a bladder stone or tumor or trauma to the bladder area. For women, it could be a prolapse, when the bladder falls through the vagina.

“We can look inside the bladder with a camera. We can do a urodynamic study, which tells us about bladder function,” Dr. Zaid says.

Doctors would then form a treatment plan depending on what’s found. For example, bladder stones could be a “wait and see” situation. Or, a doctor could perform a procedure to remove the stones or break them apart and allow them to pass. Dr. Zaid says this is sometimes done with a laser in a minimally invasive procedure.

Dr. Zaid says in some more serious cases, the bladder stops working entirely.

“It’s something we can’t often fix. It’s really frustrating,” Dr. Zaid says.

Those people, he says, would need a catheter. It could be a short-term one to help drain the bladder or a long-term one to help correct the problem for a while.

Interview clips

The power of chia seeds and lemon water

Wed, 02 Jul 2025 16:21:43 -0500

Remember the chia pet? Well chia seeds are not just for gag gifts anymore. They do have positive health benefits. For example, seeds (two tablespoons) offer an impressive 10 grams of fiber, or roughly one-third of the daily requirement for adults.

There is also a TikTok trend, made popular by celebrity wellness influencer Daryl Gioffre, which makes use of chia seeds and fresh lemon juice to jumpstart a person’s digestion with a goal of alleviating constipation.

Omar Khokhar, MD, a gastroenterologist at OSF HealthCare, says the concoction is also referred to as an internal shower. To make it, combine one to two tablespoons of chia seeds with eight to 16 ounces (one to two cups) of water and lemon juice. Let it stand for at least 15 minutes, so the chia absorbs much of the water.

Dr. Khokhar says it’s one way to get fiber into your diet.

“It’s a very good, natural way to incorporate fiber and protein into your diet. However you want to take it [chia seeds] – a salad, as part of a parfait – there are other ways to ingest it. With this particular phenomenon, you’re mixing it to sort of help it expand ahead of time outside of your body instead of inside your body.”

The concoction can make you feel full and adds to hydration, which is good for digestion.

Can the drink be dangerous? Dr. Khokhar says if you’re dealing with gastrointestinal (GI) disease or distress, skip the internal shower drink.

“If you have any history of esophageal swallowing issues or any history of intestinal obstruction, this is something you might want to talk to your doctor about ahead of time. Because what you don’t want to do is ingest this gel-like material and cause some kind of blockage.”

He also warns that if you have constipation that lasts more than just a few days, see a medical provider, particularly if you’re in your 20s. Constipation can be an early sign of colon cancer.

“If you are constipated, for example, don't mask that symptom with a chia seed phenomenon that you saw on TikTok. Go see your doctor. Make sure you get checked out. And if you get checked out, then, by all means, go back to the chia phenomenon.”

And start slowly. Adding too much fiber too quickly, Dr. Khokhar says, could have the opposite effect. It can cause GI symptoms such as stomach pain, gas, diarrhea, constipation and bloating.

“It can potentially cause bloating or make bloating worse, so I would be careful. If you have any kind of GI or pre-existing issue, it’s something you might want to start maybe a half dose and see how you respond before going with a bigger, normal dose.”

Generally speaking, Dr. Khokhar recommends also trying to get more fiber through your diet. Although, after trying the drink as part of this story, Dr. Khokar declared, “I’m not going to lie, it actually tastes pretty good.”

Dr. Omar Khokhar

B-roll of chia seeds and lemon water-drinking it

Electrolyte drinks: What's the buzz?

Tue, 10 Sep 2024 08:00:00 -0500

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

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

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

- Sports/fitness

- Pregnancy

- Travel

- Immune health

- Fighting illness

- Digestion

- Brain function

- Organ health

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

What are electrolytes?

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

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

Diving into the label

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

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

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

Who could benefit from electrolyte drinks?

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

Who should be cautious of electrolyte drinks?

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

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

Can my kids drink these?

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