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Making nutritious food choices can be difficult on a limited budget. Choosing the foods you purchase carefully can help you maximize nutrition while sticking to your budget.

Breads and Grains

• Look for bargains on day-old bread and bakery products.
• Buy regular rice, oatmeal and grits instead of the instant and flavored types.
• Try whole-grain bread and brown rice to add nutrients and variety to meals.

Vegetables and Salads

• Look for large bags of frozen vegetables. They may be bargains and you can cook the amount you need, close the bag tightly and freeze the rest.
• Foods at salad bars can be costly; most will cost less in the produce section. However, if you only need a small amount of a vegetable, buying at the salad bar can save money if it reduces the amount you waste.

Fruits

• Buy fresh fruits in season, when they generally cost less.

Milk

• Buy fresh milk in large containers (gallon or ½ gallon). These cost less than quarts.
• Buy fat-free or low-fat milk to cut the amount of fat in your family’s diet. Note that children under 2 years of age should only be given whole milk.

Meat and Poultry

• Look for specials at the meat counter. Buying cuts of meat on sale can mean big savings for you.
• Buy chuck or bottom round roast instead of sirloin. These cuts have less fat and cost less. (They need to be covered during cooking and cooked longer to make the meat tender.)
• Buy whole chickens and cut them into serving-size pieces yourself.

Dry Beans and Peas

• You can use these instead of meat, poultry or fish to add variety to your diet. They cost less and provide many of the same nutrients. They are also lower in fat.

Endometriosis affects nearly 6 million women in the United States, making it one of the most common health problems in women.

What is It?

Endometriosis is a condition where endometrium, the tissue that lines the uterus, grows in other places in the body besides the uterus. It develops into small growths or lesions which respond to the menstrual cycle in the same way uterine lining does. Most endometriosis is found on or under the ovaries, behind the uterus, on the tissues that hold the uterus in place, on the bowels or on the bladder. Endometrial growths cannot leave the body, resulting in inflammation, internal bleeding and scar tissue. Sometimes the growths also form cysts in the ovaries.

Causes and Risk Factors

There is no known cause for endometriosis, but a few risk factors have been identified:

• Never had children
• Periods that last more than seven days
• A short monthly cycle
• A family history
• Damage from an infection in the pelvis

Signs and Symptoms

The most common symptom of endometriosis is pain in the abdomen, lower back and pelvis. Other indicators of the disease may be:

• Intensely painful menstrual cramps
• Pain during or after sex
• Painful bowel movements or painful urination during menstrual periods
• Heavy and/or long menstrual periods
• Spotting and/or bleeding between periods
• Infertility
• Fatigue

Treatment

There is no cure for endometriosis, but several treatments are available for the pain and the infertility it may cause:

• Pain medication
• Hormone therapy such as birth control pills or progestins
• Surgery

Prevention

Since its cause is not known, it is difficult to know what can prevent endometriosis. However, some studies have shown that exercising regularly and avoiding large amounts of alcohol and caffeine can lower the chances of its onset. For more information, visit the Endometriosis Association at www.endometriosisassn.org.

Source: The Office of Women’s Health, U.S. Department of Health and Human Services

Colorectal cancer is the fourth most common cancer, excluding some types of skin cancer, and the fourth leading cause of cancer-related deaths for adults in the United States, according to the Centers for Disease Control and Prevention. Colorectal cancer occurs in the colon or the rectum, and it is often curable if the cancerous polyps are found early. As such, the U.S. Preventive Services Task Force (Task Force) recommends that adults receive regular screening for colorectal cancer at age 45.

This article provides an overview of colorectal cancer, screening tests and other ways to reduce your risk.

Onset

Colorectal cancer begins in the tissues of the colon or rectum. Normally, they grow and divide to form new cells. When this process goes wrong, new cells can form before the body needs them or old cells do not die. These extra cells can form a mass of tissue, creating a tumor. Tumors can be benign (noncancerous) or malignant (cancerous). When colorectal cancer spreads outside the colon or rectum, it is usually found in nearby lymph nodes and the liver.

Risk Factors

Your risk of getting colorectal cancer increases as you get older. Other risk factors include:

• Inflammatory bowel diseases, such as Crohn’s disease or ulcerative colitis
• A family history of colorectal cancer
• Tobacco use
• Type 2 diabetes
• Alcohol consumption
• Lack of physical activity
• A diet low in fruit and vegetables
• A low-fiber and high-fat diet or a diet high in processed meats (bacon, hot dogs, etc.)
• The presence of colorectal polyps (growths on the inner wall of the colon or rectum)

Testing for Cancer

Screening tests are crucial to find polyps or cancer before symptoms are experienced. Regular screening, beginning at age 45, is the key to preventing colorectal cancer and finding it early. The Task Force recommends that adults ages 45 to 75 be screened for colorectal cancer. It also recommends that adults age 76 to 85 talk to their doctor about screening.

There are several screening tests available, including a colonoscopy, a digital rectal exam and stool tests. Should a test’s results suggest cancer, a complete physical exam and/or a biopsy will likely be recommended.

Symptoms

The most common sign of colorectal cancer is a change in bowel habits, such as having diarrhea or constipation, finding blood in the stool or discovering stools are narrower than usual. Other symptoms include:

• Feeling that the bowel does not empty completely
• Having gas pains or cramps frequently, or feeling full or bloated
• Losing weight for no reason
• Feeling tired constantly
• Nausea or vomiting

Treatment

The choice of treatment depends on the location of the tumor and the progression of the disease. Typical treatment consists of surgery, chemotherapy, biological therapy or radiation therapy.

Prevention

The best way to prevent cancer, in general, is to eat well and not smoke. Some factors, such as genetics, cannot be avoided, which is why it is important to be screened. When colorectal cancer is found early, the five-year survival rate is 91%.

If you have any symptoms of colorectal cancer, talk to your doctor to find out what is causing them. Regular screening is the key to preventing this type of cancer. If you’re over age 45, whether you have symptoms or not, be sure to schedule a screening appointment.

Click here to learn more about colorectal cancer.

 

Losing control of a car is undoubtedly one of the most frightening experiences behind the wheel. Unfortunately, it is a potential side effect when the temperatures turn frigid and the roads get slick with ice or snow.

One of the most dangerous winter driving hazards is skidding, which, at high speeds, could result in a nasty crash. To prevent an unnecessary skid, slip or accident, consider the following accident prevention techniques.

• Slow down ahead of turns and curves, as this will allow you to prepare for potential icy spots.
• When at a curve, apply power slightly to the gas and steer steadily. Do not change directions abruptly and refrain from braking suddenly.
• Be prepared for lane changes. Check your rearview mirror and blind spot, and then signal your direction to alert other motorists.
• When changing lanes, move over in a long, gradual line with minimal steering changes.
• Look out for ice patches, piles of wet leaves and shady areas. These areas are skidding hazards.
• Anticipate stops by slowing down gradually, well ahead of intersections. These areas are generally slicker than other parts of the road because of the excess starting and stopping traffic.
• Drive at reduced speeds. Slow your speed and increase your following distance behind the vehicle in front of you. This will allow for a larger buffer in case you start to lose control.
• Avoid overpowering in deep snow.
• Use a light foot on the accelerator (rather than slamming on the gas to move forward).

If You Start to Skid

If your car starts to skid, do not panic. Steer in the direction that the vehicle is sliding until you feel the wheels regain traction. Then, slowly straighten your wheels and keep rolling.

If you need to brake before your tires regain traction, apply the brake carefully so that you do not lock your wheels.

Question: My mother is living alone and has been diagnosed with dementia. What should I be doing?

Answer: When a senior is living alone there are so many things that can go wrong, dementia is just one of the diagnosis that can cause concern. That doesn’t mean they shouldn’t live alone. We as family, caregivers, and friends can take steps to help prevent some of the difficulties.

One suggestion immediately comes to mind, the idea of a Personal Emergency Response System (PERS) or maybe a live video system. These types of systems can be very inexpensive to purchase and maintain. A PERS usually has an initial cost and then some type of monitoring charge. These are usually minimal about $25 monthly. Some common names are Philips Lifeline, DOYLE, MedicalAlert, Constant Companion, Life Alert, and many more.

The live video streaming service requires the household have Wi-Fi and these systems are more costly to purchase (about $160 to $1000), but have few monthly monitoring fees. These cameras can be placed throughout the home and surrounding yard allowing video access to caregivers both in the home and living away. These cameras often allow voice activated ability to talk back and forth. They also sometimes include the video doorbells that have become very common. Some common names are Google Nest, Wyze, Echo, and many more.

This type of monitoring may be uncomfortable at first for the individual living alone, but these systems can make everyone involved more comfortable with the situation in the long run.

Another solution could be hiring someone to come and work with your parent on a regular basis. A companion, housekeeper, or aide who is in the home regularly can monitor and assist the individual to stay at home longer. This solution provides socialization, assistance, and eyes in the home to see what is happening. This can be set up to be as much or as little as is necessary. Having help in the home can be expensive, but is usually less expensive that moving to a facility and giving up that home environment.

I would also suggest education for yourself and your mother. Consider contacting the Alzheimer’s Association or your local library, park district, hospital, and community centers to find out about programs and materials to learn about Dementia. There are many types of Dementia and each of those manifest differently with regard to behaviors, and predictable changes that will come. It is important for you and your parent to become educated about what the future may bring. You didn’t say specifically Alzheimer’s, but many of the problems, behaviors and solutions that are related to Alzheimer’s can be used in your mother’s situation.

Planning for our future is a normal part of life. As we move through the phases of life we each make changes in our environment to adjust to those changes. Where we live, what we drive, where we shop, what organizations we belong to, and how do we spend our time, all change throughout our lifetimes. This new information gives you an opportunity to pull back and look at the bigger picture. What is working now, what needs to be adjusted right away to make her more successful now? What problems are occurring now that need to be addressed sooner rather than later?

Some of this information can be obtained from the internet, some from agencies in your mother’s community. Sometimes talking with friends and neighbors can give you some ideas.

This new diagnosis will impact the steps you take in the coming weeks and months. Information about your mother’s diagnosis will help you to plan for what might happen. Information about agencies, services, levels of care will all help with planning and solution.

Communicating regularly with your mother is important. This can be done over the phone, via video, or in person. Changes happen gradually, but seem to impact us suddenly. This new diagnosis can be your ‘aha moment’ to address her long term plans.

Lawley has developed a team of professionals to help you find and enroll in the Medicare insurance option that works best for you and your family. For questions regarding senior related healthcare and Medicare Insurance options, seminars, and upcoming enrollment periods, contact the Lawley Medicare Solutions team at gconnor@lawelyinsurance.com or click here to go to the Lawley Medicare Solutions website.

Many people want to lose weight, but struggle to do so. Eating healthier and exercising more are nice ideas, but sometimes you need more structure, more detail or more guidance in order to really make progress.

One option that has been growing in popularity in recent years is the ketogenic diet, commonly referred to as keto.

What Is Keto?

A more familiar term for some people that is somewhat related to keto is the Atkins diet. Popularized in the 1970s, the Atkins diet encouraged its participants to cut carbohydrates. Its general ideas and concepts have been incorporated into many other dietary plans in the years since.

The ketogenic diet calls for a very low amount of carbohydrates to be consumed and replaced with lots of proteins and good fats such as meat, eggs, cheese, fish, nuts, butter, oils and seeds. Participants should also consume a high amount of vegetables. Keto is intended to be a short-term diet focused on weight loss rather than overall health benefits.

Outside of being used as a weight-loss method, keto has also been shown to reduce seizures in children.

How Does It Work?

In short, keto aims to help you lose weight by having your body burn stored fat for energy due to the absence of carbohydrates. Most cells in your body prefer to use blood sugar, which comes from carbohydrates, as their main source of energy. But, with a reduced supply of daily carbohydrates, your body eventually runs out of its preferred fuel source and has to draw from somewhere else.

Without the necessary carbohydrates, your body will start to break down protein and stored fat to fuel itself. The fat is broken down into molecules called ketone bodies in a process called ketosis.

Reaching ketosis generally takes two to four days, but the process can vary quite a bit for each individual. Some people might need an even more restrictive diet and more guidance in order to reach this step. For example, many people who try the keto diet are not selective enough about their food choices and tend to eat large amounts of poor-quality fats from processed foods without balancing their meals with fruits and vegetables.

Aside from simply losing weight and inches off your waistline, benefits of the keto diet can include:

• Increased metabolism
• Less time spent feeling hungry
• Increased muscle mass
• Improved blood pressure
• Decreased risk for heart disease

What’s the Catch?

During the keto diet, especially in the first week, you may have a number of side effects, which some doctors believe is due to sugar or carbohydrate withdrawal. These issues are sometimes referred to as the keto flu. Side effects include:

• Headache
• Fatigue or brain fog
• Irritability
• Constipation
• Trouble sleeping
• Nausea or stomachache
• Dizziness
• Sugar cravings
• Cramps or muscle soreness
• Bad breath

People with diabetes should be careful when using the keto diet, as ketosis can be dangerous for diabetics. The build-up of ketones can change the chemical balance of your blood, causing it to become acidic and leading to possible coma or even death. This disorder is called ketoacidosis or diabetic ketoacidosis.

If you have diabetes, make sure that you take enough insulin, stay hydrated and are particularly careful using the keto diet if you are sick or injured. Those without diabetes can still get ketoacidosis, as it is caused by alcoholism, starvation or an overactive thyroid.

Contact your doctor if you experience the following symptoms:

• Thirstiness or dry mouth
• Excessive urination
• Feeling tired
• Dry or flushed skin
• Nausea
• Vomiting
• Trouble breathing
• Confusion
• Fruity-smelling breath
• Stomach pain

Those with kidney problems should also be careful about the keto diet, as it can cause kidney stones. Keto can also be dangerous for people who are pregnant or nursing.

What We Don’t Know Yet

With the ketogenic diet being relatively new, there are still many aspects to it that we don’t understand and require more research.

Keto is generally used as a short-term diet, and research is still unclear on the potential effects of using it for an extended period of time.

Industry experts are also still in the process of researching the possibility that keto causes your body to need, and therefore make, less insulin. If true, it is possible that keto could help protect you against some types of cancer and even slow the growth of cancer cells.

Other possible benefits of keto currently being explored include reducing acne, lowering the risk of heart disease and even helping with certain brain disorders such as Alzheimer’s and Parkinson’s.

The Road to a Healthier You

While there are multiple possible benefits to keto, some of which we are still learning more about, most people who use keto do so to lose weight.

Regardless of your motivation or goals, the diet can be complex. Talk to your doctor and work together to find out if keto might be the correct path for you to take toward a healthier life.

Amid the chill of winter and shorter days during the colder months, it’s crucial to prioritize self-care to maintain overall well-being. Winter self-care goes beyond cozy blankets and warm beverages; it’s about intentionally nurturing your mind and body during this season.

The National Institute of Mental Health defines “self-care” as taking the time to do things that help you live well and improve both your physical and mental health.

Self-care looks different for everyone, so choosing activities that bring you joy is important. Finding the most effective practices may involve a process of trial and error. This article explores the importance of winter self-care and provides practical tips to help you build mindful and fulfilling winter habits.

The Importance of Winter Self-care

A regular routine of looking after your body and mind helps you stay strong physically, mentally and emotionally for the demands of daily life. Winter often brings challenges like reduced daylight, colder temperatures, the winter blues and, potentially, seasonal affective disorder. Therefore, embracing self-care during this season is essential for maintaining mental and physical health. Consider the following benefits of self-care in the winter:

• Improved mood and emotional resilience
• Enhanced energy levels
• Reduced stress and anxiety
• Strengthened immune system, lowering the risk of winter illnesses
• Better sleep quality

Taking Care of Yourself During the Winter

Winter brings unique challenges, but you can thrive during this season with the right self-care practices. Such rejuvenating winter habits can leave you feeling cozy, refreshed and ready to conquer the warmer days ahead. Try these self-care tips during the winter months:

• Prioritize hydration. In the colder months, it’s easy to forget about staying hydrated. The dry air can take a toll on your skin and overall well-being. Men should get about 3.7 liters (15.5 cups) of fluids daily, and women need about 2.7 liters (11.5 cups). Maintain adequate water intake and combat winter dryness by sipping on warm herbal teas, infused water or even hot soups to keep yourself well-hydrated.
• Nourish your body with seasonal foods. Opt for nourishing, seasonal foods that support your immune system and provide comfort. Add winter vegetables like sweet potatoes, brussel sprouts, and butternut squash to your meals. These foods are nutritious and contribute to a cozy winter dining experience.
• Move your body. Maintaining an active lifestyle is vital to well-being, even during winter. Indoor exercises, winter sports or even a brisk walk in the cold air can invigorate your body and mind. Prioritizing physical activity as part of your self-care routine ensures a holistic approach to health.
• Ensure sufficient rest. The longer nights of winter provide an excellent opportunity to prioritize sleep. Create a relaxing bedtime routine and ensure your sleep environment is conducive to rest. Quality sleep is a cornerstone of self-care, and it becomes even more critical during the winter months. According to the American Academy of Sleep Medicine, most adults need at least seven hours of sleep each night.
• Create a cozy sanctuary. Enhance your living space with elements that promote warmth and relaxation. Invest in soft blankets, scented candles or diffusers to create a comfortable sanctuary. Transforming your environment can positively impact your mood and overall well-being.
• Embrace outdoor activities. Don’t let the winter chill keep you indoors all the time. Bundle up and engage in outdoor activities like winter walks, ice skating or skiing. Even in smaller doses, fresh air and sunlight can do wonders for your mental health.
• Establish a relaxing evening routine. Develop a soothing evening routine to unwind before bedtime. This could include reading a book, practicing gentle yoga or enjoying a warm bath. A consistent evening routine can help signal to your body that it’s time to wind down, promoting restful sleep.
• Practice mindfulness and meditation. Incorporate mindfulness practices into your daily routine. Whether it’s meditation or deep breathing exercises, these practices can help reduce stress, increase self-awareness and enhance your overall well-being.
• Stay connected. The winter months can sometimes lead to social isolation. Make an effort to stay connected with friends and family. Schedule virtual gatherings, game nights or even outdoor meetups to combat feelings of loneliness and foster a sense of community.

By incorporating winter self-care tips into your routine, you can transform the colder months into a season of rejuvenation, self-discovery and comfort.

Summary

Winter self-care is a holistic approach to nurturing your mind and body during the colder months. A robust self-care routine can enhance your well-being and help you embrace winter with a positive mindset. Keep in mind that self-care is an ongoing process, and finding what works best for you is key to a fulfilling and balanced winter season. These tips are a starting point for managing your mental health during the winter.

Contact a trained health care provider if you or a loved one needs support with their mental health.

Diabetics are at a significantly increased risk for developing a wide range of eye problems, including vision loss.

Diabetic Eye Disease

Diabetic eye disease refers to a group of eye conditions that can affect people with diabetes or pre-diabetes, as well as individuals with prolonged high blood sugar levels. These conditions all have the potential to cause severe and permanent vision loss or blindness. Diabetic eye disease includes the following conditions:

• Diabetic retinopathy—damage to the blood vessels in the retina and is often a sign of damage to other organs
• Cataracts—the clouding of the lens of the eye, which often develops earlier in diabetics
• Glaucoma—an increase in fluid pressure inside the eye, leading to optic nerve damage. Vision loss is twice as likely to develop in a diabetic than in someone without diabetes

Prevention

Because diabetic eye disease often presents no warning signs, finding and treating it is challenging. If you have diabetes, make sure you have a dilated eye exam to allow your doctor to see the inside of your eyes and check for signs of disease at least once a year.

Keeping your diabetes under control is the best way to control the development or progression of diabetic eye disease. Watch your diet, exercise regularly, monitor your blood sugar levels and take your diabetes medications. If you have already been diagnosed and treated for diabetic eye disease and are still experiencing vision problems, be sure to follow up with your doctor as soon as possible. If you are at high risk for diabetes and begin experiencing changes in your vision, especially blurred vision, having an eye exam and being tested for diabetes is extremely important.

Treatment

Medical treatment of diabetic eye disease is generally directed at the underlying problem—the diabetes. Better diabetic control dramatically decreases your chances of developing diabetic eye disease. Your eye care professional may also suggest laser surgery as a treatment option for conditions such as diabetic retinopathy. Laser surgery, along with the appropriate follow-up care, may reduce the risk of blindness by 90%. However, it cannot restore vision that has already been lost, which is why it is so important for diabetics and those at high risk to have annual eye exams.