What are Hormones? ¹ Hormones are your body’s chemical messengers that travel in your bloodstream to tissues or organs. Endocrine glands, which are a special group of cells, make your hormones. The major endocrine glands are pituitary, thymus, thyroid, adrenal, and pancreas. Additionally, women produce hormones in their ovaries. Hormones are very powerful and affect many different aspects of your life, including: Growth and development Metabolism Sexual function Reproduction Mood Too much or too little of a certain hormone, also known as hormone imbalance, can seriously disrupt the way your body functions. Signs of Hormonal Imbalance ² The symptoms of hormonal imbalance in women can vary depending on which gland is affected. The more common symptoms include: Mood swings Constipation or diarrhea Irregular menstrual cycle Infertility Abdomen or back pain during menstruation Low sex drive Insomnia Unexplained weight gain or loss Brittle bones Excessive hair growth Rashes or acne Causes of Hormonal Imbalance There are many medical conditions that can affect hormone production including, but not limited to – diabetes, hyperthyroidism and hypothyroidism, Addison’s disease, Cushing’s syndrome, hyperglycemia and hypoglycemia, and certain cancers.² Aside from having a medical condition, there are other factors that could be causing a hormonal imbalance in your body, including: ³ Chronic stress Poor diet and nutrition High percentage of body fat Toxins, pollutants, herbicides, and pesticides Severe allergic reactions Misuse of anabolic steroid medications Certain medications Puberty Menstruation Pregnancy, childbirth, and breastfeeding Menopause Treating Hormonal Imbalance If you are experiencing new or persistent symptoms that you believe may be caused by hormonal imbalance, it is important to talk to a healthcare provider. Your doctor may evaluate you by blood testing, imaging, or urine testing, depending on what condition they believe is causing your symptoms. There are medical treatment options for women with hormone imbalances, including: birth control medications, hormone replacement medications, anti-androgen medications, vaginal estrogen, clomiphene and letrozole, assisted reproductive technology, metformin, and levothyroxine. ³ There are also natural supplements commonly used to reduce symptoms of hormonal imbalances. Before taking any natural or herbal treatment, it is important to check with your pharmacist to ensure safety and avoid negative interaction with any other medications you are currently taking. If you believe you’re experiencing hormonal imbalance and would like to make some lifestyle changes to help reduce symptoms, there are some steps you can take to help, including: ² Maintaining a moderate body weight Eating a nutritious and balanced diet Exercising regularly Practicing good personal hygiene Reducing and managing stress Practicing meditation Limiting sugary foods and refined carbohydrates Avoiding packaged foods Restricting the use of cleaning products that contain toxic chemicals In addition to eating a nutritious and balanced diet, it may be beneficial to also shop organic for certain foods, such as those foods found on the “Dirty Dozen” list which are foods that are most affected by pesticides. The EWG analyzed 46 items, and found that the following 12 fruits and vegetables were most contaminated with pesticides: ⁴ Strawberries Spinach Kale, collard, and mustard greens Peaches Pears Nectarines Apples Grapes Bell and hot peppers Cherries Blueberries Green beans Most women will experience periods of hormonal imbalance in their lifetime. Imbalances are common during puberty, menstruation, pregnancy, menopause, and aging. But if you experience continual, irregular hormonal imbalances, especially those symptoms that cause pain or discomfort, it is important to talk to a trusted healthcare provider about the symptoms you experience and the best treatment plan. Sources https://medlineplus.gov/hormones.html https://www.medicalnewstoday.com/articles/321486#symptoms https://www.baptisthealth.com/care-services/conditions-treatments/hormonal-imbalance#:~:text=Medical%20conditions%20that%20can%20cause,primary%20ovarian%20insufficiency%20(POI). https://www.ewg.org/foodnews/summary.php

Immunizations: They help keep us healthy and protect us from contracting preventable diseases. However, many people don’t know what how vaccines work or why they should get vaccinated. We’ll answer the most common immunization questions to help you understand the science behind vaccinations and the importance of staying up to date. What Are Immunizations? According to the CDC, immunizations are “a process by which a person becomes protected against a disease through vaccination.” (1) These are typically administered through shots but can be in the form of a pill or nasal spray. Immunization prevents anywhere from 3.5 to 5 million deaths each year from life-threatening diseases such as cervical cancer, COVID-19, pneumonia, measles, mumps, yellow fever, hepatitis B, and much more (2). How Do Immunizations Work? Vaccinations work by exposing your immune system to a safe version of a disease in the form of: (3) A protein or sugar from a pathogen A dead or inactivated form of a pathogen A modified toxin from a pathogen A live but weakened form pathogen The versions of a disease used in vaccinations cannot give you the disease you are being vaccinated for. The most common side effects of a vaccination are mild, such as pain, swelling, or redness where the shot was given. Some people may experience a low fever or fatigue. Vaccines teach the immune system to recognize and eliminate harmful microbes if you are ever exposed to the real disease. (3). Vaccinations give your body a head start making antigens for pathogens. allowing the immune system to react faster if it encounters the actual disease in the future. Why Should I get Vaccinated? Getting vaccinated has many benefits. Here are some to consider: (3) They help prevent diseases that can be life-threatening. They also help prevent future complications that may result from contracting those preventable diseases. Vaccines are thoroughly investigated and researched before being presented to the Food and Drug Administration (FDA) for approval. Then, they are carefully reviewed before being recommended to the public. Once approved they are continually monitored for safety. Some vaccines can help prevent infections that cause cancer, such as human papillomavirus (HPV) and hepatitis B. They can help save you time and money by reducing the number of sick days you would have to take from work or school and help avoid unnecessary medical bills. They can sometimes eliminate the disease entirely. For example, the smallpox vaccine eradicated smallpox. Vaccines are highly effective. Some vaccinations can lower the risk of infection by 40-60% while others are as effective as 97%. (3) Getting vaccinated helps protect yourself and avoid spreading preventable diseases to other people, especially those close to you. Certain people are unable to get vaccinated due to age restrictions, weakened immune systems, or other serious health conditions. Vaccination side effects are often mild and typically go away on their own within a few days. If you are planning to travel, send your children to school, or get a new job, you may be required to have certain vaccinations. For example, students, military personnel, and residents of rehabilitation or care centers are required to be vaccinated against diseases that spread in close quarters. Who Needs What Vaccines and When? From infancy to late adulthood, the timeline below shows the CDC’s recommended vaccination order. (3) As you can see, many childhood vaccines are administered in groups or series. This might mean that if you are in the process of getting your children vaccinated, it might seem like they are receiving a lot of shots all at once. It is important to note that this is necessary in order to protect your child from potential illness or complications, as delaying a child’s vaccinations can do more harm than good. If you missed a childhood vaccine, you might be able to get them as an adult depending on the vaccine. (3) Even as adults we need to get certain vaccinations. Some adulthood vaccinations include the shingles vaccine, pneumococcal vaccine, your yearly flu vaccine, tetanus boosters, and the COVID-19 vaccine. It is also possible to receive boosters for many vaccines based on your sexual activity, health history, personal hobbies, and other factors. (3) If you plan on traveling, it is also a good idea to make sure you are up to date on your vaccines and double check which vaccines are required for where you are traveling to. You can always check the CDC’s destination pages for travel health information. (7) Here is a quick list of possible vaccinations you may need before you travel: (5) COVID-19 Chickenpox Cholera Flu Hepatitis A & B Japanese encephalitis MMR Meningococcal Pneumococcal Polio Rabies Shingles Tdap Typhoid Yellow fever Will I Have to Pay? Most health insurance plans cover vaccines at little to no cost to you. However, if your insurance does not cover vaccines, or you are without insurance, there are alternatives that you may qualify for. These include community health organizations, Vaccines for Children Program (8), and state health departments. (3) If you do have insurance, here is a list of immunizations that are typically covered depending on your insurance provider. (7) Hepatitis A & B Herpes Zoster (shingles vaccine) Human Papillomavirus (HPV) Influenza (flu) Measles, Mumps, Rubella (MMR) Meningococcal Pneumococcal Tetanus, Diphtheria, Pertussis (Tdap) Varicella Be sure to check with your insurance provider to see what vaccines are covered under your plan. We can also help you review your Medicare options with you to find out what you have covered and determine which Medicare plan is right for you. No matter what stage of life you are in, it is important to stay up to date on your immunizations to ensure you are protecting yourself and those around you. If you have any additional questions about how vaccines work, vaccine effectiveness, or scheduling an immunization appointment, contact your doctor or pharmacist. Sources (1) https://www.cdc.gov/vaccines/vac-gen/imz-basics.htm (2) https://www.who.int/health-topics/vaccines-and-immunization#tab=tab_1 (3) https://www.healthline.com/health/vaccinations (4) https://www.cdc.gov/vaccines/adults/reasons-to-vaccinate.html (5) https://wwwnc.cdc.gov/travel/page/travel-vaccines (6) https://www.cdc.gov/vaccines/adults/pay-for-vaccines.html (7) https://wwwnc.cdc.gov/travel/destinations/list (8) https://www.cdc.gov/vaccines/programs/vfc/index.html

We all love getting a good night’s rest, but have you considered sleep as an essential factor in your physical and mental health? While sleep is vital for a person’s well-being, many of us struggle to fall asleep when our head hits the pillow or wake up without getting any quality sleep. This struggle can leave us feeling tired during the day. Sleep deficiency (lack of quality sleep) can lead to physical and mental health problems; chronic health issues like heart disease, high blood pressure, and obesity; and interfere with daily functions.¹ Not only is better sleep crucial to avoid sleep deficiency and many of its negative effects, but also your brain performance, mood, overall health, and quality of life will greatly benefit from getting better-quality sleep. Tips for Better Sleep Implement a Consistent Sleep Schedule Better sleep over time comes down to consistency, so the first step to getting better sleep is getting accustomed to a regular sleep schedule. Go with a schedule that works with your biological clock and allows for enough sleep time. Start taking control of your sleep by trying these better sleep tips: Wake up at the same time every day. Yes, even on the weekends. Being consistent reinforces the body’s sleep-wake cycle, and waking up at different times every day will throw off that cycle.² Make sure that your chosen wake-up time is achievable. Our biological clock shifts over our lifetime, so older adults are more likely to wake up early while teenagers tend to fall asleep and sleep in later due to a delayed sleep-wake rhythm. Choose a wake-up time that works with your individual biological clock.³ Get enough sleep. The recommended amount of sleep is 7-8 hours per night, but some individuals may need at least 9 hours of sleep every night. Allow for that time in your sleep schedule by going to bed early enough to still wake up at your chosen wake-up time.⁴ Ease into your target sleep schedule. If you are making larger changes to your sleep schedule, make small adjustments over time. This will help your sleep schedule be more sustainable in the long run. Create the Optimal Sleep Environment Even though you might be able to go to sleep in a bright and loud room, it doesn’t mean you should. Creating the right sleeping environment is crucial to getting quality rest. To fall asleep faster and stay asleep all night, it is important to focus on making your bedroom space comfortable and remove distractions. Keep your room cool, dark, and quiet. No one finds it easy to get a good night’s rest when it’s too warm or when light is still peeking through the window. Turn down the temperature and invest in some room-darkening shades. Keep noise to a minimum to avoid unwanted disturbances once you’ve fallen asleep. When noise is inevitable (or you find that you can’t fall asleep if it’s too quiet), try using a fan, white noise machine, earplugs, or even headphones.⁵ Keep the bed a sleep-only zone. Our brains associate activities with where they occur. If you tend to watch television or work from bed, sleep can become hard to achieve in that space. Keep the bed separate from other daily activities to keep it a restful environment—that includes putting the electronic devices away when it is time for bed. Promote relaxation before bed. Stress is inevitable and it’s really good at keeping us up at night. Try to check stress at the bedroom door by resolving any stress or worries you have before bedtime. If it can’t be resolved before bed, write it down for tomorrow so you don’t keep thinking about it. Before bed, try engaging in activities you find relaxing: read a book, listen to soothing music, take a hot bath, or maybe journal about your day. Develop Healthy Eating Habits Developing healthy sleep habits isn’t just about sleep itself. Your diet leading up to bedtime can heavily influence how long it takes you to fall asleep and the quality of your sleep. Keep it light at night. Avoid eating large meals before bedtime. Falling asleep can be difficult if your body is still digesting a big meal, especially high-protein meals since protein takes longer to digest. Eating too late can also bring heart burn and acid reflux to bed with you, especially if you are eating spicy foods. This can lead to discomfort and a hard time falling asleep. Try to also limit fluids in the evening to avoid making unwanted trips to the bathroom overnight. Be careful of hidden caffeine sources. While it is more obvious to not consume energy drinks and coffee before bed, there are other sources of caffeine that are less obvious and will leave you laying awake at night. Avoid snacking on chocolate and ice cream or sipping on non-cola sodas and decaffeinated coffee. Yes, contrary to its name, decaffeinated coffee often contains caffeine.⁶ Skip the alcohol for a better night’s sleep. While alcohol may help you fall asleep faster, the alcohol wearing off can wake you up in the middle of important stages of sleep, damaging your quality of sleep. In addition, alcohol can worsen sleep apnea symptoms and increase chances of sleep walking and sleep talking.⁶ Develop Healthy Habits During the Day Incorporating a few small habits into your everyday daytime routine can help ensure a better night’s sleep each and every night. Avoid daytime naps. Keep naps short (no more than one hour) to avoid interfering with your nighttime sleep.⁵ Incorporate physical activity. Physical activity promotes better sleep by helping us fall asleep faster and alleviating daytime sleepiness. Avoid exercising too close to bedtime though as it can give you an extra boost of energy and leave you lying awake.³ Get some light! Our internal clocks are regulated by our exposure to light, so it is important to expose ourselves to daylight early in the day. Add a better sleep supplement to your vitamin regimen. We recommend melatonin to facilitate sleep and glycine to support sleep quality. No one likes lying awake at night and waking up exhausted. Incorporate these tips to promote better sleep habits and stay well rested! Sources: ¹ https://www.nhlbi.nih.gov/health/sleep-deprivation ² https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html ³ https://www.nhlbi.nih.gov/resources/your-guide-healthy-sleep ⁴ https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/ ⁵ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379 ⁶ https://www.hopkinsmedicine.org/health/wellness-and-prevention/better-sleep-3-simple-diet-tweaks

What is Blood Pressure? When your heart pumps blood through your arteries, the blood puts pressure on the artery walls which is what is known as blood pressure. Arteries then carry the blood from your heart throughout your body.¹ Blood pressure does fluctuate throughout the day, but having unusual high or low blood pressure can negatively affect your health in the long run which is why it’s important to know and understand your blood pressure numbers. What do Blood Pressure Numbers Mean? Blood pressure is measured using two numbers: Systolic blood pressure measures the pressure in your arteries when your heart beats Diastolic blood pressure measures the pressure in your arteries when your heart rests between beats The numbers are then read with the systolic number over the diastolic number, or written as systolic/diastolic mmHg. For example, if your systolic blood pressure is 120 and your diastolic blood pressure is 80 it would be written as 120/80 mmHg.¹ The only way to know what your blood pressure numbers are is to get your blood pressure tested with a blood pressure monitor. Knowing and understanding your results is key to controlling unusual high blood pressure. Blood Pressure Categories The chart and information below is provided form the American Heart Association and explains the different categories of blood pressure numbers.² Normal: Blood pressure is considered in the normal category when the numbers are less than 120/80 mmHg. Elevated: Blood pressure is considered elevated when readings consistently range from 120-129 systolic and less than 80 mmHg diastolic. If you fall in this category, you are likely to develop high blood pressure if no steps are taken to control the condition. Hypertension Stage 1: This stage is when blood pressure consistently ranges from 130-139 systolic over 80 mmHg diastolic. At this stage, you will likely be advised to make some lifestyle changes and may be prescribed blood pressure medication. Hypertension Stage 2: This stage is when blood pressure consistently ranges at 140/90 mmHg or higher. At this stage, you will likely be prescribed blood pressure medications and lifestyle changes. Hypertensive Crisis: The hypertensive crisis requires medical attention. If your blood pressure readings suddenly exceed 180/120 mmHg, you could be experiencing a hypertensive crisis and should contact your doctor immediately. If your blood pressure is higher than 180/120 mm Hg and you are also experiencing symptoms like chest pain, shortness of breath, back pain, numbness/weakness, change in vision or difficulty speaking, do not wait to see if your pressure comes down on its own. Call 911. What Number is More Important? Typically, the systolic blood pressure number is given more attention due to it being a major risk factor for cardiovascular disease for people over the age of 50. However, an elevation of either number may be used to make a high blood pressure diagnosis.² What Causes High Blood Pressure? High blood pressure typically develops over time. One may develop high blood pressure due to reasons like unhealthy diet, physical inactivity, obesity, or alcohol and tobacco use. Blood pressure can also be caused by genetics and family history, so it’s important to let your doctor know if high blood pressure runs in your family.³ What Problems does High Blood Pressure Cause? High Blood Pressure can damage your health in many ways, especially if it’s left untreated. It can hurt important organs like your heart, brain, kidney, and eyes.¹ Heart Attack and Heart Disease: High blood pressure can damage your arteries by making them less elastic, which decreases the flow of blood and oxygen to your heart. Stroke and Brain Problems: High blood pressure can also block the arteries that supply blood and oxygen to the brain, or cause those arteries to burst, which causes a stroke. Brain cells die during a stroke because they do not get enough oxygen which can then cause disabilities in speech, movement, and other basic activities. A stroke can also be deadly. Kidney Disease: Adults with diabetes, high blood pressure, or both have a higher risk of developing kidney disease which is when the kidneys are damaged and cannot filter blood as well as they should.⁴ What Can You Do to Prevent or Manage High Blood Pressure? Many people can manage to keep their blood pressure in a healthy range by making some positive lifestyle changes, such as: Getting at least 150 minutes of physical activity each week Avoid tobacco use Eating a healthy, well-balanced diet which limits sodium (salt) and alcohol Keeping a healthy weight Managing stress in a healthy way In addition to making these changes, some people with high blood pressure may need to take medications to manage their blood pressure.¹ And as always, talk to your pharmacist if you have any questions or concerns regarding blood pressure medications or managing your blood pressure numbers. Sources https://www.cdc.gov/bloodpressure/about.htm#whatdo https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings https://www.cdc.gov/bloodpressure/risk_factors.htm https://www.cdc.gov/kidneydisease/basics.html

Staying active in the winter can be difficult, but it’s often easy to come up with excuses to not exercise — there’s snow on the ground, it’s too wet to run, you don’t have a gym membership. Luckily, there is so much you can do in the winter months to stay active besides running or going to a gym. Whether your winter has rain, snow, or sunshine in the forecast, here are some ideas for different workouts and physical activities that you can do during the winter, along with some great safety tips! Indoor Activities When there’s snow on the ground and the wind is blowing so hard it knocks you over or you feel the chill through your bones, physical activity might not even cross your mind. Don’t let the brisk weather discourage you! There are many different activities that you can do indoors to stay active when you can’t bear the cold. Bodyweight Exercises No equipment needed for these! Not everyone has access to a gym or has free weights in their home, which is why bodyweight exercises are so handy. All you need is — you guessed it — your body! Doing simple exercises like squats, pushups, lunges, or burpees can keep you active and get your heart rate up. If you want to add a little extra challenge, try out some resistance bands. These are great for when you want to challenge yourself and build more muscle without having to worry about heavy weights. Yoga, Pilates, and Barre Yoga is a great way to unwind after a stressful day, or it’s a great way to get your day started. It’s not just for stretching either – you can get your heart pumping with indoor yoga just like you can with a run (but with less risk of slipping on an icy sidewalk). It’s an ideal indoor exercise to focus on cardio, strength, and flexibility. With options from beginner to advanced, there is something out there that everyone can enjoy. Pilates is similar to yoga in the sense that it builds strength and flexibility. This is often used to help strengthen the core and build stability and flexibility. It also prioritizes quality over quantity; instead of doing repeated moves, each movement focuses on the breath and precision of the exercise, which helps you become more stable. The stability isn’t just physical — it can improve your mental balance, too! Barre is a more intense version of yoga and Pilates. This focuses on small, targeted movements with high repetitions and light weights or resistance bands to create low-impact, high-intensity movements. It is a full-body workout that you can modify or enhance practically any way you’d like to make it easier or more of a challenge. Boxing and Kickboxing Got an old punching bag in your garage or basement? Now’s a great time to put it to use. If you don’t have a bag, you can still go through the motions and get a good workout in. Throw some punches, work on your dodging skills and movements, and gain experience. The trick here is to focus on technique; if you aren’t sure exactly what movements to do, go online! There are lots and lots of videos available to walk you through the steps. If you’ve got a local boxing studio, you could also sign up for in-person lessons. Tai Chi This low impact exercise originated from ancient China and has become very popular over the years. It may just look like slow-motion martial arts, but it is so much more. These slow, intricate movements and deep breathing techniques help you clear your head by reducing stress and anxiety, and work to improve your balance. Until you try it, you may not realize how hard it can be to go slow. Outdoor Activities Don’t want to be cooped up all day inside? Want some fresh air? When the temperature is safe and bearable, there are many different ways you can remain physically active outside! Since winter is often the time when you don’t get enough of a lot of needed vitamins and minerals, exercising outdoors can have the added benefit of soaking up some Vitamin D. You can also check out our vitamin lines to help give you that extra boost if you aren’t thrilled with the idea of outdoor winter activities. Walking, Jogging, or Running Taking a brisk walk, or a short jog or run around the neighborhood can keep you on your toes while also allowing you to experience the beauty of winter close-up. Some people love doing these cardio activities year-round, which is great! If you are living in an area that doesn’t get snow during the winter, it can still be great for you to do these activities. Grab a friend and get going! Shoveling Snow Although this may not sound like the most enjoyable thing to do...as anyone who lives in a snowy climate knows, it’s sort of a necessity. Whether you grab a shovel or a snowblower, this is a great chance to get some physical activity in. Since you already have to do it, you might as well have fun with it! If you have kids, throwing shoveled snow into a pile gives a great opportunity for the kiddos to have some outdoor time, too by making a snow fort, tunnels, or creating a snowman. Ice Skating This is such a fun activity to do during the winter and is perfect for the whole family. Many ice rinks offer walkers or guides for inexperienced skaters to use to help them get around the rink without worrying about falling. This is perfect for little ones or anyone in the family who has minimal ice-skating experience. Snowboarding, Skiing, and Sledding Snowboarding and skiing are great for those seeking a thrilling outdoor winter experience and both are great for burning calories! So, while you are having fun, you are also getting in a workout. Sledding is the perfect opportunity to get friends and family together. There are lots of different options for sledding, from hill size and location to the type of sled you use, that everyone will enjoy. It’s great for getting active and having fun! Safety Tips Since winter weather can be dangerous, there are some precautions you should take into consideration before heading outside. Even if you are opting for an indoor activity, it’s important to understand the safest way to exercise. Monitor the Weather If you plan on doing an outdoor activity during the winter, make sure you keep an eye on the weather. This is important so you can figure out what to wear on your outdoor adventure. It’s also helpful in planning ahead for what activities you plan on doing and for how long. Make sure you are aware of slick roads or sidewalks before going for a jog and be sure you are wearing the proper attire, including your shoes. Stay Warm Ensuring you have the proper gear to head outside during the winter is crucial. Snow pants, coat, hat and gloves are a must with the option for multiple layers. The best way to layer is to start with a moisture-wicking fabric (much like those used in sportswear), then add a layer of fleece and finally a thin waterproof layer. Hypothermia is no joke and can have serious consequences. Keep an eye out for these symptoms to help identify if someone is becoming hypothermic. Lack of coordination Mental confusion Slowed reactions Slurred speech Cold feet and hands Shivering Sleepiness Stay Hydrated Just like during the summer, it is very important to stay hydrated – especially when you are exercising. Whether you are working out inside or hitting the slopes outside, you should have water with you to keep you hydrated and energized to keep going. Stretching Before and after any physical activity, it’s important to stretch to make sure your muscles are warmed up. It’s especially important during the winter so your muscles don’t cramp anytime during or after your workout is complete. Dynamic stretching is best to do before your workout. These types of stretches are used to get your body moving and ready for your workout. Some examples include high knees, jumping jacks, walking lunges, and leg swings. Then there’s static stretching, which is best for after your workout is complete. These stretches are still-standing movements to really focus on getting your muscles a nice cool down. Hamstring stretches, ab stretches, triceps stretches, and quad stretches are just a few examples of these post-workout cool down moves. With these great activity ideas and safety tips, you’re ready to take on your winter fitness journey. Get up and get going, and don’t forget to have fun! Sources: https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-cold-weather https://www.everydayhealth.com/healthy-living-photos/ways-to-stay-active-in-the-winter.aspx https://health.clevelandclinic.org/how-to-stay-active-outside-when-the-weather-gets-colder/ https://greatist.com/fitness/20-awesome-indoor-workouts-try-winters-over https://www.cdc.gov/nccdphp/dnpao/features/stay-active-this-winter/index.html

The holiday season is just around the corner, which means you may be more stressed than usual. This may put you in a not-so-cheery mood and can cause others around you to become stressed as well. Lucky for you, we have some tips and trick about how to manage your stress for the holidays! First things first, understand that you stress is common and that’s okay! Some stress is important for your body to function; we call this “eustress.” This is the type of stress that comes upon us during an exciting moment or during something new; without this, our well-being can actually suffer. Eustress helps keep us motivated and goal-oriented, and it gives us a good feeling about life. During the holidays you may feel this eustress when you spend time with loved ones, are opening gifts, or possibly even during holiday traveling. Just know that what you are feeling in that moment is exactly what you should be and is an important part of keeping yourself healthy. On the flip side, “distress” is the kind of stress that we want to try to avoid. Distress often leaves you feeling overwhelmed, uneasy, and can sometimes make you either lash out or even shut down. Nobody wants to feel that way, especially during the holidays. So, in an effort to fill your holidays with only the good stress, here are some tips on how to cope with stress and better manage your stress levels! 1. Avoid Stress Triggers In order to avoid triggers that cause distress, you have to first identify those triggers; learning your body’s signals of stress is important, too. If you know what causes you stress and how to recognize when it’s affecting you, you can take steps to control your environment and avoid further triggers. Some of the most common triggers around the holidays especially are smoking and alcohol. Celebrations often come with social drinking, and many people turn to smoking to try to deal with stress (spoiler: not a great stress reliever in reality). For people recovering from an addiction, trying to quit currently, or even just trying to cut back on how much alcohol or cigarettes they consume, being in a situation where others are drinking or smoking can be a trigger on its own. If you know there is likely going to be a trigger for you at a gathering but still want to attend, prepare some healthier options to divert your attention. If you are avoiding alcohol, bring a non-alcoholic drink like sparkling water or grape juice. If you are worried about picking up a cigarette again, bring a pack of gum to chew instead and keep a drink on hand to pick up instead. Letting your friends and family at the gathering know ahead of time that you are avoiding these products can help, too – others can cut back on what they use around you and avoid offering you something when you don’t want that temptation. If you aren’t feeling up to a gathering with those triggers around – or if you are stressed out by other factors, like a big crowd – consider organizing a virtual holiday with your loved ones. Another way to avoid any triggers is to opt-in for a virtual holiday with your family and loved ones. Since the COVID-19 pandemic began, online gathering has been popular; just because we aren’t at the height of the pandemic anymore doesn’t mean you can’t still use those options. Set up a call via Skype, Zoom, or Facetime so you can still celebrate with loved ones without having to deal with the social stressors. 2. Prioritize Your Health Holidays are often a time to indulge a bit, but it can be difficult to avoid over-indulging. For anyone trying to lose weight or manage health concerns like cholesterol levels, the amount of food and the lack of exercise around the holidays can make the celebration stressful. Luckily, there are ways to manage stress in a way that prioritizes your health. If you are trying to watch how much food, especially the unhealthy options, you eat, being mindful while you’re filling your plate is important. Even though all the foods are yummy, make sure you don’t load up your plate mindlessly as you go down the line. Instead, try to balance your plate with more fruits and vegetables instead of just meat and carbs. Limiting the amount of alcohol and sugary drinks you consume can help cut out empty calories, too. If you know you are a snacker, try to pick a chair that’s an arm’s length or two away from the goodie table – out of reach, out of mind! And if you aren’t sure that there will be a whole lot of healthier options at your celebration, you can always bring your own; nuts, fruits, veggies, and even popcorn can satisfy those snacking cravings while keeping you energized. Though diet is a big struggle at the holidays, it’s not the only one; keeping your body up and moving can be difficult, between long car rides and all that relaxation time. Some small changes can help you stay active and leave you feeling better physically and mentally. Watching the kids open gifts? Try standing up instead of sitting on the couch. Having a social gathering with family? Walk around the room and visit with more than one group to keep you active. Wanting to watch your favorite show? Try a short simple workout while you are watching to keep your mind and body engaged – jumping jacks, squats, or lunges are great in-place options. Kids want to go outside to play? Join in! There are many ways you can stay physically active this holiday and all it takes is a little bit of drive and motivation to keep you going. Even while indulging, it’s important to stick to some routine to help manage stress and your overall health. That especially includes following any medication regimen you are on. If you know you are prone to forgetting to take dose or have a hard time keeping track, talk to our team about options for making that routine management easier! We can also help you keep you up to date on immunizations, an important part of your healthcare during the holidays. We’ve all brought home a cold from a holiday gathering at some point – make sure you don’t bring something home you could have prevented by getting your vaccine ahead of time. 3. Set Reasonable Expectations Everyone loves their holiday traditions, but those routines sometimes change with time and other obligations. As kids get older, the family grows and maybe moves away, or even as your financial situation shifts, it’s important to prepare yourself for things to change. You can cause undue distress for yourself by expecting everything to stay the exact same, and that distress can spill over and affect your loved ones. Leading up to your celebrations, set time aside to talk to those you will be seeing and make sure you’re all comfortable with the plans. Traditions can still be honored with small changes to make everyone have a bit less stress around the celebration. For example, if you have always hosted but it really stresses you out to have such a long to-do list, maybe offer to travel to someone else’s house that wants to host. Dividing up the work of planning and cooking can lower everyone’s stress, too. Talk through where you’re going, what to bring, and how long people will be staying while you plan so nobody is carrying more burden than they can handle. Make sure you are communicating the guest list, too – many families have tension between members, and knowing who you are going to see (or if you want to skip to avoid a fight) is an important part of lowering day-of stress. Plan for the financial part of the holidays, too! Money is tight for many especially this year, making celebrations and gift-buying difficult. To help ease your financial stress, create a realistic holiday budget that is easy to follow. Calculate how much you want to spend for each person, travel expenses, or any other holiday-related expenses and write it down. Once you create this list, look it over and determine if that is a reasonable cost and adjust if needed. Creating gift boundaries is another great way to help ease financial stress. For example, discuss the number of gifts and the price range with your significant other or family before buying gifts. Setting a dollar limit for each person and reducing the number of gifts can help you save more money. Make this a discussion with your family so that everyone feels like they are part of the discussion and has more buy-in with the changes to tradition. If someone insists on spending more on gifts that what you are comfortable, consider suggesting a fund for education or supplies needed throughout the next year or a donation to an organization you love. Even with the best plans set and boundaries firmed up, holidays are still bound to come with stress. Following these tips can help you lower the bad stress so you can enjoy the good anticipation of the festivities. Remember that our team is here to support you in any goals you have to better your health. We aren’t here to just fill your scripts – we are a shoulder to lean on, a sounding board, and a great resource for options to better manage your health, including stress levels. The holiday season is especially magical when you are surrounded by those you love and aren’t too stressed to enjoy it! Sources: https://www.augustinerecovery.com/holiday-triggers/ https://www.ahchealthenews.com/2022/11/22/prioritize-your-health-this-holiday-season/ https://www.neamb.com/personal-finance/how-to-manage-holiday-expectations-without-guilt https://www.healthline.com/health/eustress

Almost everyone has heard of diabetes, but not everyone fully understands what being diagnosed with diabetes means. Diabetes is a serious health condition that has two main types, type 1 and type 2. While type 2 diabetes is often caused by insulin resistance and can usually be prevented, type 1 diabetes is an autoimmune response and cannot be prevented. There is currently no cure for type 1 diabetes, so people living with the condition are dependent on insulin injections to manage their blood sugar levels each and every day. People of all ages can develop type 1 diabetes, but it mostly develops in children and teenagers. It has very little to do with lifestyle choices, like the stereotypes for the condition would make you think. With it occurring in those so young, it’s important to know the true causes of this condition and what to look out for — especially since a child may not know how to communicate what’s wrong. Causes, Risks, and Symptoms of Type 1 Diabetes Causes The main cause of type 1 diabetes is thought to be an autoimmune reaction where the body mistakenly destroys the insulin producing cells, called beta cells, found in the pancreas. As a result, blood sugar levels do not regulate on their own. Another cause of type 1 diabetes is found within genetics and environmental factors. Some people may inherit the genes that make them more likely to develop type 1 diabetes but may not be apparent unless triggered by some environmental factor such as a virus. Risk Factors Although risk factors for type 1 diabetes are not as clear, it most often occurs in children but can occur at any age. Risk factors in children may include: Family history: If you have a parent or sibling with type 1 diabetes, you may have an increased risk of developing the conditions as well. Genetics: Specific genes passed down from a parent may indicate a higher risk for type 1 diabetes. Race: In the United States, it is more common for white children to develop type 1 diabetes than any other races. Certain Viruses: Being exposed to certain viruses may trigger the autoimmune reaction. Symptoms The side effects of type 1 diabetes can become serious very quickly, once the condition has developed it can be deadly, so noticing the signs of type 1 diabetes in your child before it gets too serious is crucial. Typically, symptoms of type 1 diabetes in children are roughly the same: Increased thirst and urination Blurred vision Tiredness Unexplained weight loss Increased hunger Fatigue Numb or tingling hands or feet Many times, it may take a few months or even years for symptoms to become apparent, which can be very dangerous. Since type 1 diabetes is most common in children, it is critical that parents or older siblings are aware of these symptoms as well, because most children may not understand what these symptoms mean or that they are even experiencing them. It is also important to understand these symptoms because most of these symptoms are very similar to those found with other heath conditions and may get mistaken as something else. If you believe that you or your child may have type 1 diabetes, schedule an appointment with your doctor to get their blood sugar tested. Ignoring these symptoms may result in very serious, even fatal, health problems in the future. A few of these health problems may include heart and blood vessel disease, nerve damage, kidney damage, eye damage, or osteoporosis. A common complication from diabetes is a condition called hypoglycemia, low blood sugar. This occurs when there is too much insulin, waiting too long for a meal, not eating enough, or getting too much physical activity. If you notice your child has any of this happening or any symptoms of low blood sugar, talk to your doctor about what changes may need to be made. Diabetic ketoacidosis (DKA) is also a common complication of diabetes. DKA results when there is not enough insulin to let blood sugar into your cells which could be life-threatening. Illness and missed insulin shots are the most common causes of this complication. Again, talk to your doctor to ensure you understand how to prevent and treat DKA. Managing Your Child's Type 1 Diabetes Although there is no cure for type 1 diabetes, there are many ways that you can help your child manage their condition. Children that have type 1 diabetes will need to have their insulin administered daily for their blood sugar levels to be regulated. This could be from a syringe, pump, or insulin pen. There are times where blood sugar levels in some children will not reach a healthy level with insulin alone. Your doctor may prescribe diabetes medications to take alongside the insulin and will usually suggest regularly checking blood sugar levels. They may also suggest following healthy lifestyle habits. This is where you as a parent can help! Some great healthy lifestyle habits that are important to managing your child’s type 1 diabetes can include: Eating healthy Being physically active Keeping blood pressure within healthy range Controlling cholesterol levels Another great way to help manage your child’s type 1 diabetes is to learn everything you can about the condition. Understanding what diabetes is and what it can cause if untreated is a main factor in helping your child. A few things that are important to know is what type of insulin your child should take and in what dosage, what device should be used, how to check blood sugar levels, where to go for support, and much more. It is important to also understand that there will be big changes in your day-to-day lives after your child is diagnosed with type 1 diabetes. Adapting a new daily schedule will be important to ensure they are receiving regularly scheduled insulin injections and proper diet. Staying connected and keeping open communication with your child about their condition is very beneficial for them and you. Type 1 diabetes can be scary for a child, so reassuring them that you will be there for them with any questions is very important. No child should have to try to manage this condition on their own. Make it clear to them that choices they make now managing their condition will help them in the future! It is also a good idea to let them know of any outside resources that they should be aware of such as support groups, summer camps, or even online community forums. Your child’s mental health may be affected from this condition and getting them the support they need is important. Being there for your child, understanding what they are dealing with, and helping them when needed are the best ways to manage your child’s health. It may also be beneficial to you, your child, and your community to raise awareness of the condition. There are many online forums, day specific holidays such as World Diabetes Day (November 14), and local community groups that are great ways to raise awareness and get extra support! Sources: https://www.medicalnewstoday.com/articles/type-1-diabetes-in-children#resources https://www.mayoclinic.org/diseases-conditions/type-1-diabetes-in-children/symptoms-causes/syc-20355306 https://www.cdc.gov/diabetes/basics/what-is-type-1-diabetes.html https://www.cdc.gov/diabetes/basics/symptoms.html https://www.cdc.gov/diabetes/basics/risk-factors.html https://www.cdc.gov/diabetes/library/features/parents-type1.html https://www.who.int/news-room/fact-sheets/detail/diabetes

Are you 65 years of age or older and looking for a new or updated Medicare Part D plan? Are you unsure of where to start or who to review with? Maybe you haven’t heard of a Part D plan or are unsure of what it is? Medicare Part D covers prescription drug costs, both generic and brand name, and can be reviewed each year during the open enrollment period. Open enrollment for Medicare Part D is every year from October 15 to December 7 and here at your local pharmacy, we can answer any questions you may have about choosing the perfect plan to fit your needs. What is Open Enrollment? Open enrollment is a set time frame, in this instance for Medicare Part D, where you are able to join, switch, or drop a plan depending on your eligibility. The Open Enrollment period for Medicare Part D beings on October 15 and lasts until December 7 each year. During this time, you can join, switch, or drop a plan, with coverage beginning on January 1 if the plan is requested by December 7. You are able to make as many changes as you would like during those weeks, however, to avoid any enrollment problems, it’s typically recommended to make as few changes as needed. When am I Eligible for Medicare Part D? Initial Enrollment Period (IEP) begins 3 months before you turn 65 and ends 3 months after you turn 65 or begins 3 months before your 25th month of getting Social Security or Railroad Retirement Board (RRB) disability benefits and 3 months after that time. You also must already have Medicare Part A and/or Medicare Part B in order to join a separate Medicare drug plan (Part D), must be a United States citizen or lawfully present in the United States. What Can I do During Open Enrollment Period? During the open enrollment period of October 15 – December 7, you are able to do the following: Change from Original Medicare to a Medicare Advantage Plan Change from a Medicare Advantage Plan back to Original Medicare Switch from one Medicare Advantage Plan to another Medicare Advantage Plan Switch from a Medicare Advantage Plan that doesn’t offer drug coverage to a Medicare Advantage Plan that offers drug coverage Switch from a Medicare Advantage Plan that offers drug coverage to a Medicare Advantage Plan that doesn’t offer drug coverage Enroll in a Medicare Part D plan if you didn’t enroll when you first became eligible for Medicare Switch from one Medicare drug plan to another Medicare drug plan Drop our Medicare drug coverage completely. If you have any questions about how to do any of these options, stop into your local pharmacy or give us a call to set up a review time that works best for you. During this time, the pharmacist will answer any questions you have pertaining to Medicare Part D Open Enrollment. Four Signs You Should Change Your Medicare Part D Plan Each year it’s a good idea to review your plan and see if it still fits your needs. Here are some signs to be aware of when considering changing your plan. 1. Plan formularies change from year to year Part D plans have formulary to help place various medications into different tiers. The lower the tier, the lower the copay, whereas the higher the tier the higher the out-of-pocket costs. These tiers can change from year to year so it’s important to review what medications you are taking and what tiers they fall under. 2. Your medication needs have changed If you are taking new medications, there’s a good chance that there’s a better plan that you can choose so you get a better deal! For example, let’s say you are paying a high price on a premium for a plan that places your medications on a low tier. If you switch to a generic, cheaper version of that medication, you may have a lower premium. Or, if your current plan has placed your medication in a high tier, you can see if there’s a different plan that has the same medication under a low tier. 3. Some pharmacies included in your plan’s network aren’t convenient for you Most Part D plans require enrollees to fill prescription at in-network pharmacies. However, if you use an out-of-network pharmacy you more than likely will end up paying full price for the medication. If this is the case and you don’t have a conveniently located pharmacy that is in-network, it may be a good idea to review your Part D options. 4. You’re paying a high premium for a plan you don’t use often You may be paying for a Part D plan that has better coverage with a higher premium, but you might not have any regular prescriptions that need to be filled. If this is the case, you should consider looking at a different plan that has a lower cost. Once you have reviewed your current plan and see that you may want to make changes based on those four tips, you will want to search for a plan that fits whatever your needs may be. We are Here to Help! If you are considering changing your Part D plan based on the information you have read, or maybe just need help understanding what prescription drugs you are taking and what plan covers what, we are here to help! Our team is dedicated to you and will answer any questions you have regarding Part D open enrollment and help you choose a plan that will work best for you. We provide in-depth reviews of the current plan you are enrolled in as well as other plan options that you could consider. Even if you are not wanting to change your current plan, it is always a good idea to review the medications you are currently taking to ensure you are keeping the best plan possible for your needs. Sources: https://www.medicare.gov/sign-up-change-plans/joining-a-health-or-drug-plan https://www.medicareresources.org/medicare-open-enrollment/# https://www.medicareinteractive.org/get-answers/medicare-prescription-drug-coverage-part-d/medicare-part-d-enrollment/changing-part-d-plans https://www.healthmarkets.com/resources/medicare/when-is-the-medicare-part-d-open-enrollment/ https://www.medicareresources.org/medicare-benefits/four-signs-you-need-a-new-medicare-part-d-plan/#formulary https://www.nerdwallet.com/article/insurance/medicare/what-is-medicare https://www.medicareresources.org/states/ https://www.medicare.gov/drug-coverage-part-d/how-to-get-prescription-drug-coverage https://blog.medicaresolutions.com/open-enrollment-checklist/

Kids are heading back to school, fall is almost here (along with everything pumpkin), and that can only mean one thing: It’s time to start talking about flu season again. The flu virus doesn’t usually start circulating until the end of the year, but it’s important to get vaccinated in the fall to give your body time to learn how to fight off the disease if exposed. There is a lot of information at our fingertips, and not all of it is correct…and even when we find the right sources, it can be hard to sort through all that info to figure out what is correct for what our symptoms are and how to treat whatever it is we caught. If you have questions about the flu or any other illness you may be experiencing, make sure you are turning to trusted healthcare providers for your answers. Is it true that the flu…? There are more flu myths out there than we can easily count, and that was BEFORE medical misinformation began to spread on social media like wildfire. We’ve rounded up just a few popular ones here to debunk. Is it true that I can get the flu from getting the flu shot? ¹ No! Flu vaccine given with a needle are inactive (killed) while nasal spray is live; the live vaccine has been weakened to the point it cannot cause an infection. After getting the vaccine, you may experience some flu-like symptoms. This is your body learning how to fight off the real disease by encountering the vaccine in your system. You can also still get the flu after getting vaccinated (but the vaccine often makes it less severe); this is especially true in the two weeks after getting your shot as your body takes some time to reach maximum immunity. Is it true that I shouldn’t get the flu shot if I’m pregnant? ¹ No! Pregnant women actually have a higher risk of having complications if they contract the flu, meaning that getting vaccinated is even more important. On top of that, the vaccine can help protect the baby as well for several months after birth. Since babies cannot get a flu shot until they are 6 months, passing the antibodies from mother to baby is a great measure of protection. If you are pregnant, you should only get the vaccine via a shot, not the nasal spray. Is it true that I don’t need to get a flu shot every year? ² No! With a few rare exceptions, the CDC recommends that everyone older than 6 months should get a flu shot every year. There are a couple of main reasons for this. First, the efficacy of the vaccine — how well the vaccine works to prevent the disease it’s meant to fight — decreases over time. This is also why we recommend you get your flu shot ideally between September and early November. The second factor is that the flu virus changes over time (similar to how COVID-19 has changed over the last couple years). The vaccine is made based on which strains look like they will be the most widespread for that year, and the strain that was spreading last year may not be the popular one this year. Not seeing your question? Have more questions from this? Come by and talk to our team – we’re always here to help you get the answers you need. I don’t feel good – what do I have? Anyone who has Googled symptoms knows that it can be hard to narrow in on what you actually have. We know that not every symptom is cancer, despite that seeming the case when we look online. It’s important to not only learn the symptoms of diseases that are in your area but also learn the timing and what is NOT a symptom so you can get better treatment. Flu vs. COVID-19 ³ Symptoms of COVID-19 have changed over time to resemble the symptoms of influenza more closely. These shared symptoms include: Fever or chills Cough Shortness of breath or difficulty breathing Fatigue Sore throat Runny or stuffy nose Muscle pain or body aches Headache Vomiting Diarrhea Change in or loss of taste or smell (more common with COVID-19 than flu) Flu symptoms appear sooner after exposure on average than COVID-19 symptoms; someone infected with the flu usually starts having symptoms between 1 and 4 days after infection; COVID-19 symptoms, meanwhile, typically show up within 2 to 14 days after being exposed. Both viruses can also have asymptomatic cases, where people are infected but don’t get sick or show symptoms of the infection. While both viruses have many shared possible complications (pneumonia, sepsis, heart attack, and more), there are some differences, too. The flu is more associated with secondary bacterial infections (getting an infection from something else when the immune system is weakened from the flu) than COVID-19; blood clots and multisystem inflammatory syndrome (MIS-C and MIS-A) are more common with COVID-19, and symptoms can linger much longer (now often called Long COVID) than flu symptoms do. Both viruses have vaccines that work to protect you from infection or serious complications. There are also many tests available for both, so if you think you have one of these…get tested and get answers. Flu vs. Stomach Flu ⁴ Despite sharing part of a name, the seasonal flu and the stomach flu have very little in common. The stomach flu (like the name suggests) affects the stomach. It is highly contagious and can be spread from person to person or by eating contaminated foods. If you are experiencing diarrhea, stomach pain, and vomiting, there’s a good chance you’ve got the stomach flu. There isn’t any vaccine or treatment, but you can help relieve symptoms by drinking clear liquids, avoiding caffeine and alcohol, and staying away from dairy, fiber, grease, and spices. If you have a sore throat, fever, muscle aches, or a cough, however, you may have influenza. The seasonal flu affects the respiratory system and DOES have a vaccine that can help prevent serious infection. Flu vs. Cold vs. Allergy ⁵ Even before COVID-19, it was sometimes hard to tell if you had the flu or if you had a cold or if it was just allergies. They all affect the respiratory system and share many symptoms. Flu and cold generally have the most overlap, but flu symptoms tend to be more plentiful and more severe than cold symptoms. The symptoms are a sign of your body trying to fight off the infection, and they generally last as long as the infection does. Allergies, meanwhile, are not because of an infection; instead, they are your immune system fighting off some external substances that you’ve been exposed to and your body thinks is dangerous to you. The symptoms are the immune system’s overreaction to the exposure, and they will last as long as the exposure does. This can be several weeks if the pollen count is high; it could be just hours, however, if it’s caused by a brief interaction with a neighbor’s dog. * Table via NIH News in Health: https://newsinhealth.nih.gov/2014/10/cold-flu-or-allergy Because there is so much overlap in actual symptoms, it’s important to pay extra attention to the labels of any medicine you take. The active ingredients of many drugs overlap, so it is easy to get too much of one ingredient if you aren’t careful. There can also be interactions between different drugs used to treat the cold, flu, and allergies; if you are ever unsure of what to take or how much to take, talk to our pharmacy team! Sources: ¹ https://www.ucsfhealth.org/education/top-seven-flu-myths-debunked ² https://www.cdc.gov/flu/prevent/misconceptions.htm ³ https://www.cdc.gov/flu/symptoms/flu-vs-covid19.htm ⁴ https://www.gohealthuc.com/library/influenza-vs-stomach-flu ⁵ https://newsinhealth.nih.gov/2014/10/cold-flu-or-allergy

Vaccines are in the news now more than ever, with COVID-19 shining a spotlight on the importance of immunizations in preventing the spread of disease. But in recent years, there has also been more resistance than in years past against getting vaccinated. Between the COVID-19 pandemic interrupting normal vaccination schedules and the growing fear and misinformation surrounding many, if not all, vaccines, society has taken one step forward in innovation…and two steps back in community inoculation. To continue protecting ourselves and our communities, let’s take a moment to understand the 5Ws (and 1H!) of vaccines. How do vaccines work? Think of a vaccine-preventable disease as a timed math test that your body has to take, and your immune system is the tools used, like a pencil and calculator. If the test is on a completely new concept and you never studied for it, you could pass the test…but it’d be pretty tough to do. And if your immune system isn’t strong or if you have other conditions that get in the way (for the analogy, you don’t have a calculator and your pencil doesn’t have an eraser) that makes passing even harder. Now think of the vaccine as your homework. The homework shows you more than just the answer to the problem — it shows you how to solve the problem. The homework is a simpler version than the test is so that you can understand the basics before moving onto more advanced work, and it helps you build the confidence to solve the harder problem quickly when it counts. If you do the prep homework, there’s no guarantee that you’ll pass the graded test. But the homework gives you a much better chance of passing with flying colors, especially if you’ve got the handicap of no calculator. And even if you don’t ace the test, you could still get a passing grade. Similarly, a vaccine doesn’t guarantee that you won’t get sick from exposure to the disease, but it does better your chances of recovering. The vaccine can help the illness symptoms be less severe and the results less deadly. By teaching your body to recognize and make antibodies in response to the vaccine, a less threatening version of the disease, you’re setting your immune system up to be able to fight off the full thing if needed. Who should get vaccinated? In general, anyone who can get vaccinated should get vaccinated. There are some vaccines that are not recommended in certain age groups or situations. Shingles vaccine, for instance, is not recommended for healthy adults under the age of 50, and the chickenpox vaccine shouldn’t be given to pregnant people. On the flip side, there are some vaccines that are especially recommended during pregnancy, like the flu vaccine and Tdap, because the antibodies from the mother will be passed along to the newborn. This transfer protects babies from the disease when they are still too young to receive the vaccine themselves. By getting vaccinated if you can, you are protecting the people who can’t get the immunizations. There are several factors that can prevent a person from getting the vaccine beyond not meeting the age or condition requirement, such as an allergy to an ingredient or a weakened immune system that can’t fight off even minor reactions as the body learns to recognize the infection and form antibodies. Why should I get vaccinated? Are you tired of dealing with the spread of rubella? Worried about the crippling effects of polio? Missing too many days of work because of a diphtheria outbreak? Thanks to vaccines, the answer to all of these is generally no. There are many contagious, draining, and even fatal diseases that have been practically eliminated in many parts of the world through vaccines. But as vaccines have become more misunderstood in recent years, we have seen an increase in cases of diseases that had previously been approaching eradication. When the COVID-19 pandemic hit, many people fell behind in regular health check-ups; this caused many people’s vaccine schedules to fall behind. As more people miss or pass on vaccines, the less we as a society are protected from the full disease. Very few diseases have been eradicated, which means that they can make a comeback if protections aren’t in place. Vaccines aren’t 100 percent effective, but they can still lessen the impact of the disease. Further, the times where the vaccine does work completely helps stop the spread of the disease to others who may not be able to get vaccinated or fight off the infection with or without the vaccine. What vaccines should I get? There are a lot of vaccines out there, and it can be hard to keep track of which one should be administered when — and that’s before factoring in new developments to improve protection or to address new diseases (like COVID-19). That’s where a vaccination schedule comes into play. The schedule is especially full for children. The first vaccination schedule was officially established in 1995, but the basis for the recommendations began back in the mid-1800s when Massachusetts public schools required vaccination against smallpox. Today, there are 11 different vaccines that are recommended for babies 0 to 15 months; some of these vaccines require multiple doses over several months or even years. As children grow into teenagers, it’s easier to fall behind in vaccinations simply due to less wellness check appointments. While it’s hard to miss seeing a flu shot reminder, other immunizations are easier to overlook. Some of these immunizations are boosters of what was received as a small child, like the Tdap vaccine; others, like the meningococcal and human papillomavirus vaccines, are recommended to start in the early teenage years. Without vaccination, these bacterial and viral infections can have serious consequences if contracted, including but not limited to brain damage, loss of limbs, cancer and death. Beyond 18 years of age, there isn’t a set schedule recommended, but that doesn’t mean that adults don’t need vaccines anymore. Continuing to get the annual flu shot and the tetanus boosters at the recommended interval is important, as is staying up to date on new vaccines that come out. There are a handful of vaccines that are recommended specifically for adults. The shingles vaccine is recommended for those 50 years or older; the pneumococcal vaccine is recommended for those 65 or older. Both also have several health conditions that would lead to a younger person getting the vaccine. Keep in mind that these vaccines are all for disease prevention within the United States. If you are traveling, there are additional vaccines that are recommended if not required. Some countries require travelers to be vaccinated against yellow fever before entering their borders; other vaccines, including typhoid and rabies vaccines, are just recommended by the CDC or the country. When should I get my vaccines? Most vaccines are available year-round, which means that people can get the protection they want whenever they’d like. The flu vaccine, meanwhile, is only readily available part of the year and is recommended for an even smaller window; though many organizations begin offering the flu vaccine as early as August, waiting to get the vaccine until late September or even late October can offer a person more protection when the virus is most often circulating in North America. Outside of the regular Tdap booster schedule, the vaccine is recommended in another season…the season of new life. Soon-to-be mothers should get the vaccine to pass on antibodies to fight off whooping cough (the “p” of Tdap); other adults that plan to be around babies should also get the vaccine. Travel vaccines are another area where timing matters. To allow the vaccines to have their best chance at preventing the illness, you should give yourself a few weeks usually between inoculation and traveling. Compared to the more common flu, shingles, and Tdap vaccines, travel vaccines may not be as readily on-hand, so extra planning is a must. Where can I get vaccinated? The more common vaccines, like seasonal flu, shingles, pneumonia, and Tdap, are also available at the most places. Others may not be on-hand on a walk-in basis, but many places can request it on a pretty short timeline (sometimes even next day). We are also only a phone call away if you want to check your eligibility for certain vaccines or if you have any other questions. Sources: https://www.cdc.gov/vaccines/pregnancy/vacc-safety.html https://www.cdc.gov/vaccines/schedules/hcp/imz/child-adolescent.html https://historyofvaccines.org/getting-vaccinated https://wwwnc.cdc.gov/travel/page/travel-vaccines