• 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.

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Jeanna Brouwer, an outpatient oncology dietitian with the OSF HealthCare Cancer Institute, says understanding your vitamin D levels is one of the first steps in supporting your overall health during treatment. She emphasizes that vitamin D, a fat-soluble vitamin, helps support bone health, immune function and recovery, making it a crucial part of cancer care.

"It's a pre-hormone, or a precursor to a hormone, that is like a 'master key in our body,'" Brouwer says, adding it helps regulate many important processes inside of you.

There are two forms of vitamin D: D2 and D3. Brouwer says the body utilizes vitamin D3 more efficiently than vitamin D2. Vitamin D3 is naturally found in animal-based foods, including fatty fish, and is generally more effective than vitamin D2 at raising and maintaining vitamin D levels.

Why vitamin D is important during cancer treatment

Brouwer says vitamin D is almost always a beneficial part of a person's cancer journey. If someone hasn't had a recent vitamin D blood test, she recommends having one ordered so a baseline can be established before determining whether a supplement is needed.

"When we're deficient, our body isn't functioning to the ideal level that we need it to," Brouwer says. "We don't have the ideal immune system that can help us during cancer treatment. So, if we're deficient, we want to start there and bring it up to a healthy level."

Brouwer also says studies show an association between adequate vitamin D status and better outcomes in certain cancers.

For some people, supplementation becomes even more important depending on their diagnosis and treatment plan.

"So, for example, prostate cancer patients; if you get put on something called ADT therapy, where it's blocking testosterone, that's going to alter our bone health. So, anybody put on that medication oftentimes (recommended by their oncology team) start supplementing with vitamin D and calcium," Brouwer says.

Supplementation can also help protect against osteopenia and osteoporosis.

People with pancreatic cancer can face a different challenge. Brouwer says pancreatic insufficiency can prevent the body from properly breaking down fat, leading to malabsorption. Because vitamin D is a fat-soluble vitamin, traditional vitamin D supplements may be less effective for some patients.

Choosing a supplement

Although sunlight helps the body produce vitamin D, Brouwer says supplements are an excellent way to get the nutrient without spending long periods of time in the sun, which can increase the risk of skin damage and skin cancer.

She also understands that choosing the right supplement can be overwhelming.

In general, Brouwer recommends choosing vitamin D3 over D2. She says products containing vitamin K2 can also help direct calcium into the bones more effectively.

People should keep in mind that the amount of vitamin D found in many calcium supplements or multivitamins is often not enough to meet their daily needs.

Most people need between 1,000 and 2,000 international units (IU) of vitamin D each day, Brouwer says. Reaching that amount through food alone can be difficult. For example, it would take about 10 glasses of milk a day to provide that much vitamin D, which is not recommended.

For people taking multiple medications, pill burden is a real concern. Brouwer says liquid-filled or gel capsules are often easier to swallow. Vitamin D also comes in gummies which are more palatable for some people.

Some formulations may also improve absorption. Liposomal supplements contain fat, which helps the body absorb vitamin D more effectively. For people who have difficulty absorbing vitamin D through the digestive tract, such as some pancreatic cancer patients, liquid drops may be a better option.

"Doing a sublingual bypass anything in the gut area. You hold the liquid under your tongue for 30-60 seconds, and it's going to absorb into the tissue in the oral cavity," Brouwer says. "So, if you get drops that are liposomal, best of both worlds."

Look for third-party testing

Because dietary supplements are not regulated by the U.S. Food and Drug Administration (FDA), Brouwer encourages people to look for products that have undergone independent, third-party testing.

She recommends looking for certifications such as USP (U.S. Pharmacopeia) or NSF (National Sanitation Foundation) on the label to help verify a supplement's quality and contents.

Before starting any vitamin D supplement, talk with your oncology care team or health care provider. There are scenarios, such as high calcium levels caused by cancer, where taking supplemental vitamin D can be problematic. A simple blood test can determine whether you're deficient and help identify the supplement and dosage that's right for you.

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

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

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

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

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

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

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

Learn more

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

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We all know some men who’d rather fight off sharks than deal with issues that affect their health. They don’t like talking about it, they put symptoms on the back burner, and they don’t see a health care provider unless it’s at the urging of a persistent wife who might schedule the appointment.

June is National Men’s Health Month. It’s a time to encourage men to take their health seriously, make necessary lifestyle changes and get established with a primary care provider, if they don’t have one.

According to Ben Guth, an advanced practice nurse with OSF HealthCare, the reasons for putting off medical care vary. For some men, they’re too busy working to find the time to book, for example, an eye exam or dentist appointment. Some are willing to wait out a nagging pain or a lingering headache. And for others it’s simply a case of “‘if it ain’t broke, don’t fix it.’”

“Men will often tell me, ‘I don't have any problems. Everything feels fine. I don't need to see you,’” Guth says. “Unfortunately, all issues won't really present as a symptom until they're in the more moderate to severe stages.” For example, most people with high blood pressure or diabetes won’t know they have it until they get checked at the provider’s office.

In 2018, Cleveland Clinic surveyed a small sample of men ages 18 to 70 and found that only three in five men get an annual physical, and just over 40% go to the doctor only when they fear they have a serious medical condition.

Guth says the statistics aren’t surprising. “No one wants to be told that they have high blood pressure, that they have diabetes,” he says. “But I would counter that by saying it's better to go early to get screened, to have your doctor as your health consultant, to check in once a year to make sure that everything's OK. So that when you do go, you have a better idea of how it's going to turn out.”

Scheduling an annual physical exam 

Guth strongly recommends all adult men, even those in their late teens, 20s and 30s, have an annual physical.

“We all have our financial consultants. We all have a car that needs regular oil changes. We all have taxes that need to be filed,” Guth says. “We all have a body that needs to be taken care of. So come in once a year to have a good once over. And what's nice about those visits is you'll get some blood work done. We'll be able to do a lot of different screenings, and you'll get that checkup.”

Men should have annual screenings for diabetes, hypertension and cholesterol, as well as certain cancers. Prostate cancer screening is done with a simple blood test.

“The recommendation for any healthy man is to start at age 50,” Guth says about prostate cancer screening. “Typically, we will screen sooner if there are certain risk factors, or you're in a population that has a higher chance of developing prostate cancer. In my practice, I usually start the conversation with men in between 40 and 45 for prostate cancer.”

Colon cancer screening begins at age 45 and is repeated every five or 10 years, depending on findings and family history. Also, regular self-exams are important when it comes to issues such as testicular cancer, which is more than 90% curable if caught early enough.

Coping with stress 

Another issue affecting men that isn’t always talked about is stress. Whether it is job or family related, or it stems from health or financial issues, everyone has reason to worry from time to time. Guth recommends several options for dealing with stress, which, if not handled properly, can cause major health problems such as heart disease, depression and sleep disorders. Guth suggests first finding ways to relive stress in a healthy way such as exercising, reading and spending time with loved ones. Men can also consider talking to a therapist or counselor if daily stress becomes too much to handle.

As a husband and father who works 10 hours or more a day, Guth understands some of the obstacles that his male patients face in staying on top of their health needs. However, it’s imperative to make time for the basics – listening to our bodies, not smoking and limiting alcohol consumption.

“I think all men should have a primary care provider. It's important to see them annually, to have those checkups, so that you have the peace of mind to know that everything is good,” Guth says. “I can go about my day-to-day life, doing what I need to do, whether that's working, taking care of family, taking the kids to sporting events. You want to have that peace of mind to know that I'm going to be there for them for a long time.”
 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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• 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.

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

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

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

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

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

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

Get moving 

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

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

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

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

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

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

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

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

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

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

 

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November, December and January bring bountiful holiday meals.

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

Have the right mindset

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

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

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

The meal itself

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

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

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

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

If you can’t help it

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

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

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

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

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

A word on more serious eating issues

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

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

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

“It’s just not a good thing.”

Bottom line: Don’t get discouraged

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

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

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

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Enter the food-as-medicine movement. It’s the idea that the food we eat can prevent disease and even treat or manage it. A recent panel of experts brought together by Health News Illinois says the movement could improve health outcomes and even reduce your health care costs down the line.

Erica Dawkins, a registered clinical dietitian with OSF HealthCare, says the food-as-medicine concept is a great way to rethink the way we eat.

"Overall, it's promoting a great base of a healthy diet. Promoting good, fresh produce, as well as eating whole grains, lean meats and dairies. Then you'll incorporate those more often in our diets," Dawkins says. "Aim for different fruits and vegetables with different colors, because they're going to all provide different nutrients. If you ever hear 'make your plate a rainbow,' think about that. So, make sure to use a variety of different colors." 

Veggies and fruits: in. Added sugars and added sodium: out. Added sugars can contribute to weight gain and obesity, Type 2 diabetes and heart disease. A diet high in sodium puts people at higher risk for developing high blood pressure, which is a major cause of heart attack and stroke.

The food-as-medicine movement aims to provide education about making healthy choices and improving access to these sorts of foods in local communities. For example, the OSF HealthCare Cancer Institute healing garden offers patients the chance to pick fresh produce to help with their cancer journey. This allows patients and dietitians to create healthy recipes in the CEFCU Teaching Kitchen, working together toward better health outcomes.

Certain foods are believed to have healing qualities, such as tomatoes. The natural, bright red fruit is filled with vitamins and minerals, including Lycopene. Lycopene is a phytochemical which helps fight inflammation and acts as an antioxidant. On the other hand, excessive alcohol use has been tied to an increased risk of cancer.

Dawkins says there are many local markets in the Peoria area with great options to find fresh produce. And don’t let price be an obstacle.

"Illinois has the Illinois link match program. Anyone with a Link card can go, here in Peoria specifically, to the Peoria Riverfront market and Market 309,” Dawkins explains. “You can swipe your Link card, and they will double your value with vouchers that can be used to purchase fruits and vegetables.”

To find healthy recipes for you and your family, visit the OSF HealthCare website.

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Author's note: This is part four of a four part story on infant nutrition misconceptions. Read part one here, part two here and part three 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, a certified lactation consultant at OSF HealthCare, cuts through the noise.

• Breastfeeding takes up more of my time than formula feeding.

Choosing formula over breastfeeding is accepted, Anderson says. But she hears some moms do it for the wrong reason: they think it’s quicker, and they can even hand off baby to be fed while they catch up on shut eye.

Anderson counters: Studies have shown that breastfeeding moms get more sleep than formula feeding moms.

“You’re getting up, making the bottle and cleaning the bottle. Instead of being out of bed for 15 to 20 minutes [to breastfeed], you’re out of bed for 45 to 50 minutes. You try to go back to sleep, and baby is up again,” Anderson says.

• Breast milk doesn’t keep a baby full.
  
  It’s “complete nutrition,” Anderson says. Breast milk may be easily digestible, but that’s a benefit, not a problem.
   
• Switching formulas is OK.
  
  Anderson recalls the 2022 formula shortage in the United States, leaving some parents scrambling to find more of the formula that works.
  
  “Switching formulas can actually upset the baby’s digestive system,” Anderson warns. “All formulas, while safe, are different. Some are lower lactose. Some are dairy free. If we’re switching because we’re trying to find formula, that can mess up their gut flora, potentially for life.”
  
  If you run out of formula, talk to a health care provider about what to do.
   
• Formula is safer than breastfeeding.
  
  Some formula is ready to drink out of the package. Others need some work. You should follow the formula’s sterilization instructions to ensure you’re killing any bacteria. The United States Centers for Disease Control And Prevention says cronobacter infection is one possibility. These are “rare but serious,” the CDC says, and could result in death. If your baby becomes sick, take them to a provider right away. Lethargy, fever, excessive crying and poor feeding are common symptoms to watch for.

“If you’re breastfeeding, there’s not a lot of chances for that cross-contamination,” Anderson says. “If you’re outside in the garden and messy and sweaty, you can still breastfeed.”

Learn more

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

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The first few weeks
Chow down, new moms!
Later life pregnancies can be successful with planning
Mental health medication and pregnancy

If you’re looking for more reasons to switch from cocktails to mocktails, the American Association for Cancer Research (AACR)’s newest study may encourage you to embrace sobriety.

The AACR published its 2024 Cancer Progress Report, showcasing that excessive alcohol use increases an individual’s risk of developing six types of cancer.

-          Certain types of head and neck cancer

-          Esophageal squamous cell carcinoma

-          Breast cancer

-          Colorectal cancer

-          Liver cancer

-          Stomach cancers

The study goes on to say that in 2019, 5.4% of cancers were attributed to alcohol consumption. The AACR’s research suggests that by drinking less, or not at all, it can decrease your risk of getting the above-mentioned cancers by 8% and lessen the risk of all cancers by 4%.

Jeanna Rich is an oncology registered dietitian with OSF Cancer Support Services. She says that part of the reason excessive alcohol can affect so many different parts of the body, is because alcohol touches tissue inside the body at most of these places.

"All alcohol contains ethanol, so one alcohol beverage is not safer than the other because they all contain that ethanol component. That can essentially damage or oxidize healthy cells and create DNA damage,” Rich says. “In regard to breast cancer, alcohol can actually increase the levels of estrogen in our body, it can lead to excessive calorie intake, which can lead to obesity." 

Rich says the increase in estrogen is what increases the risk of breast cancer.

Heavy drinking can lead to poor sleep, malnutrition

“Sleep is essential,” Rich says, noting that late nights drinking oftentimes leads to a poor night’s sleep.

“People who are choosing to drink a large amount of alcohol are not eating or drinking other nourishing items, so then they're deficient in other healthy nutrients," Rich adds. 

From cocktails to mocktails

"Why do people drink? Sometimes it's a social factor, sometimes it's for relaxation like going out to dinner with friends and having a glass of wine," Rich says, adding it’s becoming more common to have mocktails on menus at restaurants. “The sober lifestyle trend is becoming very popular. Especially with the New Year coming up, people like to stay sober for a month and see how your body feels, it does make a difference." 

Rich says other than being trendy and fun, if you make them right, mocktails can have beneficial nutrients.

The National Foundation for Cancer Research (NFCR) has year-round and holiday-themed mocktail recipes here. The NFCR reports that most Americans double their alcohol intake between Thanksgiving and Christmas.

"Some can even include cancer-fighting nutrients like cranberries, teas and mints. So, taking that risk factor away, not only takes away the damage that's going to cause your body, but then it provides you with a cancer-fighting nutritional component that's going to enhance your overall health,” Rich says.

Avoid alcohol completely during cancer treatment

On a cancer journey, it’s important to discuss alcohol with your medical team. Rich says it’s imperative to completely avoid alcohol if you’re under treatment.

"Alcohol needs to be detoxed through our liver. Our liver will choose to focus on alcohol first, versus doing other jobs," Rich says. “We are essentially robbing our body of using our cancer treatment and using nutrition to help keep our bodies fighting that cancer. The overall message is to not drink alcohol during cancer treatment and have that conversation with your health care provider or dietitian, to make sure you understand why you're avoiding alcohol.”

To learn more about nutrition during a cancer journey, visit the OSF HealthCare website.

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Author's note: This is part three of a four part story on infant nutrition misconceptions. Read part one here, part two 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, a certified lactation consultant at OSF HealthCare, cuts through the noise.

• I shouldn’t breastfeed when I’m sick.
  
  If you’re very sick, focus on rest and recovery. And if you have certain conditions like human immunodeficiency virus (HIV) or herpes with open lesions, don’t breastfeed. But otherwise, experts say it’s OK. You’ll pass antibodies to your baby.
  
  To put it another way: “Breast milk is like the first vaccine,” Anderson says.
  
  “There’s also this cool backwash effect. When your baby is at the breast, their saliva communicates with your body,” she adds. “If your baby starts to show signs of what you are sick with, your body ramps up and says ‘my baby needs extra of this’. The communication is amazing.”
   
• Breastfeeding can prevent future pregnancies.
  
  Long-term, it doesn’t impact your fertility, Anderson says.
  
  But short-term, she says prolactin, the hormone needed to make milk, suppresses ovulation.
  
  “[Prolactin] peaks at night. So if you miss night feedings, you’re potentially allowing ovulation to start again,” Anderson explains.
  
  “Is breastfeeding 100% prevention of future pregnancies? No. But exclusive breastfeeding can really delay your period and ovulation for as long as you exclusively breastfeed,” Anderson adds. “As baby gets older and you breastfeed less, you may notice your cycle comes back. Once you stop breastfeeding [entirely], your body really does go back to normal.”
   
• Societal norms say I shouldn’t breastfeed past a certain age.
  
  It’s a topic that sometimes makes its way to daytime talk shows, drawing side eyes from other moms. Should you stop breastfeeding after a year or two? Or is it OK to breastfeed until the child is three, four or five?
  
  Anderson admits it’s a hot debate, even a stigma. She says in the United States, breastfeeding up to six to 12 months is most common. But the World Health Organization and the American Academy of Pediatrics recommend breastfeeding up to age two and longer. Either way, Anderson says breastfeeding for a long time doesn’t present health concerns for mom or the child.
  
  “There’s really no cutoff. It really depends on what works for you and your family. I have a lot of moms that hit 18 months and are ready to be done. And that’s OK. Your baby has made it past those 12 months where it’s necessary to have breast milk,” if you’re choosing to breastfeed, Anderson says.

“Mom is the boss always,” she adds.

Learn more

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

Interview clips

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Back to work
The first few weeks
Chow down, new moms!
Later life pregnancies can be successful with planning
Mental health medication and pregnancy

Author's note: This is part two of a four part story on infant nutrition misconceptions. Read part one 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, a certified lactation consultant at OSF HealthCare, cuts through the noise.

• Do I need to change what I put in my body while breastfeeding?
  
  This covers a lot of ground, from a mom’s diet to whether she should abstain from alcohol, caffeine, tobacco and medication.

o    Diet: Healthy eating is always good. But Anderson says new moms generally don’t have to change their diet for breastfeeding. If your diet is heavy on certain things (like garlic or dairy) and you notice your baby is extra fussy, you can try changing your meals. A provider may also want to test your baby for allergies.

o    Alcohol and caffeine: Drink these in moderation and with precise timing, Anderson says.

“Babies are very sensitive to caffeine. If you have a cup of coffee and nurse right away, the baby is going to be awake for a lot longer than normal,” Anderson says.

“That doesn’t mean you have to not drink coffee. Just maybe not add three shots of espresso to your morning coffee,” she adds with a smirk.

For alcohol, Anderson says the drink will filter out of your breastmilk like it filters out of your blood. So after having a couple of alcoholic drinks, wait two to three hours before breastfeeding or pumping.

“The breastmilk isn’t ruined. You just need to give it time,” Anderson says.

But here’s a lifehack if mom feels full of breast milk and wants to pump right after having a drink: Go ahead and pump, and use the milk on your baby’s acne or in their bathwater. Just keep it away from their mouth.

“It’s antimicrobial. It’s antibacterial. It’s moisturizing,” Anderson says, singing the praises of breast milk. “Our babies are in the most perfect environment in the womb. Once they’re born, their world is cold, dark and dry. They can get dry skin, acne or cradle cap [greasy or flaky spots on the scalp]. Breast milk is a great way to prevent or heal those things.”

o    Medication and other health care issues: Anderson says most medication is safe to use while breastfeeding. In fact, it’s important to stay the course – for example, with mental health medication – so you can be the best mom possible. Talk with your health care provider if you have questions.

If you have a medical procedure, also get advice from a professional. For example, Anderson says if you get a hepatobiliary iminodiacetic acid (HIDA) scan for a gallbladder concern, you’ll be radioactive for around 24 hours. Don’t breastfeed during that time. Or if your breasts feel full and you have to pump, dump the milk down the drain.

o    Tobacco: Anderson admits it’s tough to kick the habit. But she reminds moms: infants are very sensitive to nicotine. It can disrupt the child’s sleep and feeding and even interfere with organ development. Secondhand smoke can increase the risk of a respiratory infection and sudden infant death syndrome (SIDS).

If you’re smoking with a new baby at home, do so after breastfeeding, then wait two to three hours before nursing again. Wear one jacket while smoking so you don’t get an odor or residue on a lot of your clothes or the baby.

Learn more

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

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

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

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

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

How to navigate food deserts

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

How to help people who are struggling

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

The consequences

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

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

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

Learn more

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

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

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

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

So… why bananas?

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

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

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

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

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

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

Minimizing caffeine intake during cancer treatment

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

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

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

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

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

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

Home health remedies

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

Onion and honey remedy

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

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

Garlic and honey remedy

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

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

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

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

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

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

Caution for those on blood thinners

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

Babies should not consume honey

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

Raw vs. commercialized honey: Does it matter?

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

The bottom line

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

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

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

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

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

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Kent Splaingard, DMD, recalls decades ago when he learned his mother had stage three gum disease. Her dental providers told her that dentures were likely in a few years.

But after thirty years of treating his mother, Dr. Splaingard says she lost just one tooth.

“I always point it out here,” Dr. Splaingard says, gesturing to where the tooth was. “I remember taking that tooth out thinking, ‘What a failure.’ But I really look back at it and say, ‘What a success.’ Mom had her teeth all her life.”

It’s a prime example of how therapeutic dental treatment can reverse the effects of gum disease. And it’s something he sees weekly with patients at OSF HealthCare in Alton, Illinois. Dr. Splaingard is a retired private practice dentist and an instructor at Lewis and Clark Community College in nearby Godfrey. He and his students regularly see OSF patients who need extra dental attention.

It’s important work, Dr. Splaingard says, because our body functions as a whole. Advanced gum disease will likely make other medical conditions worse.

“The mouth is like a picture window into the body’s health,” he says.

Gum disease basics

Dr. Splaingard says gum disease is a bacterial infection caused by poor oral hygiene. The bacteria embed into the gum tissue, and that typically results in a low-grade chronic infection (in other words, a problem over a longer period). Left untreated, your gums will constantly be red (not the normal pink), swollen and sore. Bleeding is possible, too.

“You see a lot of debris on the teeth. You may see a film of bacteria. You also see a white-ish coating on the soft tissue,” Dr. Splaingard adds.

“You also see the social and economic problems with the people who can’t chew properly. The poor nutrition they may be getting,” he adds.

Treatment for gum disease is a combination of thorough cleaning by a dental professional, treatments that stop bacteria from reproducing and antibiotic medication. In severe cases, a dental specialist may perform surgery. That could involve pulling some or all of a person’s teeth.

Prevention

Dr. Splaingard says gum disease can be passed down genetically, but general prevention goes back to what dentists have told you since you were a kid.

• Brush and floss regularly. The American Dental Association recommends brushing twice per day and flossing once per day. If you have questions about frequency, talk to your dentist.
• See a dentist regularly. Twice per year is a good starting point, but some people who need extra attention could go four times per year.
• In between those appointments, watch your teeth and gums and let your dentist know if something doesn’t seem right.

“It’s education, motivation and self-treatment,” Dr. Splaingard says.

Learn more

Read more about oral health on the OSF HealthCare website.

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Greasy pizza, cookies, sugary drinks – you name it – junk food has a grip on many Americans including people between 50 and 80 years old.

About 13% of adults in that age group are addicted to highly processed foods (1 in every 8), according to a study by the University of Michigan’s National Poll on Healthy Aging. 

“It doesn't surprise me: these are the ages where people are looking to retire," says Jason Crum, a dietitian with OSF HealthCare.  "And they're looking at what they're going to eat. How quickly will it take to eat these things, cooking, and processing. People don't want to do that anymore. They're tired, they're fatigued, so they look for quick, easy things.”

More than 2,100 adults between 50-80 were polled so researchers could learn more about the unhealthy relationship with processed foods including sweets, snacks, and fast food. The most common symptoms were intense cravings, the inability to cut down on intake and signs of withdrawal that caused headaches and trouble concentrating.  

“These processed foods not only have sodium, but they also have sugar of various types," says Crum. "And those paired together instigate a hormonal response that most of us don't know how to really read and respond to. So we fill ourselves with the calories instead of the actual food or the nutrients that would make our hormones work better, so it makes the addiction stronger.”

The study found that women had a greater addiction to these foods than men, especially those in their 50s and early 60s. Older adults who were overweight or suffering from mental health issues or isolation also had a greater risk of addiction to processed foods.

“We have a disconnection between how our gut really feels and how we interpret that hormonally, but also our lifestyle, how active, how busy we are," says Crum. "We see our nurses, for example, running around for 12-14 hours a day. They don't have time to eat, but it's easy in four minutes to eat a piece of pizza and a burger and fries. And that's the disconnect between our gut and our lifestyle and how we interpret that.”

According to the study, one reason that processed foods can be addictive is how they can trigger the release of dopamine in the brain’s reward system just like the effects of nicotine and alcohol.

“For most people we emotionally eat, it’s something to distract us," adds Crum. "And we tend to go for the things that will give us that reward center in our brain, sugar rewards that center, and we look for that as a temporary fix to things.”

Instead, Crum suggests people eat more “real” foods and stay away from processed ones. Real food is unprocessed, free of chemicals and full of nutrients such as fruits and vegetables, whole grains, beans, dairy, eggs and meat, fish and poultry. Real foods are low in sugar, heart healthy, high in healthy fats, and good for your gut, among other reasons.

“The first thing to do is to ask yourself if you’re hungry," he says. "And what am I looking to eat? Do I even know what it's made of? The more real the food is, the better that's going to work for us than these processed foods. There's far less added sugar, there's far less added sodium to it. So it makes it easier for our body to use the nutrients and reduce any cravings and addictions.”

For more on nutrition and general wellness, visit OSF HealthCare. 


 

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Every year, thousands of babies are born at OSF HealthCare hospitals.

At OSF Saint Francis Medical Center in Peoria alone, roughly 2,200  babies were born in 2022.

This means any day now, parents will be attempting to add solid foods to the breast milk or formula their baby only eats now. This can be a scary idea for new parents!

The Centers for Disease Control and Prevention (CDC) recommends not introducing solid foods to your baby until after they’re at least 4 months old, and there are signs to look for to see if they’re developmentally ready.

Your child should be able to:

• Sit up alone or with support.
• Control their head and neck.
• Opens their mouth when food is offered.
• Swallow food rather than push it back out onto the chin.
• Bring objects to the mouth.
• Try and   grasp small objects, such as toys or food.
• Transfer food from the front to the back of the tongue to swallow.

Anne Orzechowski, an Advanced Practice Nurse with OSF HealthCare who specializes in family medicine has some tips to help parents make a smooth transition.

“The best way to introduce your infant to greens is to pick one vegetable. Then if you have an infant that is above 4-6 months, you can puree it to a consistency that is safe for them to get down. Just give it a try with their rice cereal and see how they do. Pick one at a time, and make sure they aren’t allergic to it,” Orzechowski says.

The American Academy of Pediatrics says most kids don’t need to be given foods in a certain order. By the time your baby is 7 or 8 months old, they can eat from a variety of food groups. This could be infant cereals, meat or other proteins, fruits, vegetables, grains, yogurts and cheeses, and more.

Orzechowski recommends steaming vegetables to reduce the risk of choking.

“You could do carrot coins!” Orzechowski says. “You can steam pretty much anything. As long as it’s cut up into tiny pieces that they won’t choke on.”

Not sure what food group to introduce to your child first? Orzechowski has some suggestions.

“I think introducing veggies before you introduce fruits is helpful. It’s exciting to them, they start to like it, they look forward to it. Then once you introduce a fruit, they’re like ‘wow!’ she says.

Orzechowski says vegetables and fruits have plenty of health benefits for kids, like fiber. She says the fiber from fruits and vegetables will help keep your child regular and benefit their digestive tract.

The CDC has additional tips for preparing food for your children.

• Mix cereals and mashed cooked grains with breast milk, formula, or water to make it smooth and easy for your baby to swallow.
• Mash or puree vegetables, fruits and other foods until they are smooth.
• Hard fruits and vegetables, like apples and carrots, usually need to be cooked so they can be easily mashed or pureed.
• Remove all fat, skin, and bones from poultry, meat, and fish, before cooking.
• Remove seeds and hard pits from fruit, and then cut the fruit into small pieces.
• Round foods like hot dogs, sausage and string cheese should be cut into short thin strips instead of round pieces that could get stuck in the airway. Grapes, cherries, berries and tomatoes should be cut into small pieces.

Anne Orzechowski interview clips

Just call Steve Bugelli and Brad Zorns two peas in a pod.

The men walk in to OSF HealthCare Sacred Heart Medical Center in Danville, Illinois, together and make a beeline for the cardiac rehabilitation gym.

After a vitals check, Zorns, of Oakwood, Illinois, hops on a treadmill. Bugelli, of nearby Westville, steps onto an elliptical.

“You good, Brad?” Bugelli asks.

“I’m ready,” Zorns replies.

Ninety minutes and a good sweat later, the strangers-turned-friends walk back out to their cars side-by-side.

Repeat the routine for the other four weekdays, and it’s easy to see why the men have made tremendous strides in recovering from serious cardiac events.

“It's made a difference,” Bugelli says, the conviction in his voice strong. “Right now, I can get up. Before, I was in the scooter. I couldn't get my groceries. I couldn't do anything. Now, I can. I can go in. I can walk.”

“Rehabilitation is great,” Bugelli continues. “The girls work with you. They work with you at your own pace. You're well-monitored. And it's really helped. It changes your lifestyle.”

Cardiac rehab is a typical, but important part of recovering from something like a heart attack, congestive heart failure, open heart surgery or other cardiac event, says Caitlin Hunt, an exercise physiologist at OSF Sacred Heart who helped start the hospital’s cardiac rehab program in 2020. Hunt and her colleagues Brittney Cromwell and Tricia Herman run the program today.

“My angels,” as Zorns refers to the women.

While we think about building up arm and leg muscles at the gym, your heart is a muscle too, and a pretty important one, Hunt says. She explains that cardiac rehab starts as inpatient phase one, when a patient is still in the hospital. It then progresses to outpatient phase two, where patients exercise two to three times per week over a couple months at the rehab gym. Then, patients “graduate” to phase three (also called maintenance program or community fitness). That’s where Bugelli and Zorns find themselves. There, patients chart their own course and come as they see fit.

“What we do is watch their heart rate and make sure it doesn't get up to a certain level for their age,” Hunt says.  “And then as they progress, we just make it a little tougher for them. Increase their speed or increase their [workout] level.”

Herman, a registered nurse, says OSF HealthCare Mission Partners (employees) also educate cardiac rehab patients on things that go along with working out, like nutrition and managing medication.

Herman adds that the mental health benefits mirror the physical ones. Look no further than the friendship of Bugelli and Zorns, who swapped phone numbers early on in their recovery journey.

“I tried to go to gyms before. You just go in there, and all they want is your money,” Zorns says. “They don't care what you do. I had trouble with my heart rate. They didn't monitor any of that stuff. I go and I'd feel worse after I'd come out.”

Not so at cardiac rehab through OSF HealthCare.

 “Some people may not be able to fully walk on a treadmill for 20 minutes where other people do,” Hunt says. “And then they say ‘well, they're doing that so I can do that too.’ They push each other to be better. They know ‘OK, well you're coming tomorrow. OK, I'll come too.’”

“They've already developed, sometimes, friendships in these classes. Or bonds. Because, ‘hey, I have this and you have this.’ They know about each other's families,” Herman says. “It feels so much easier to come into a community to do your fitness program and keep it up.”

Interview Clips - Steve Bugelli and Brad Zorns

Interview Clips - Caitlin Hunt

Interview Clips - Tricia Herman

B-Roll